Most of us have suffered lower back pain at some point. If you’re one of the many people affected, you’ll find this article useful. In it, we explain what heel taps exercises are and how they can offer lower back pain relief.
Here at JAG Physical Therapy, our experts are on hand to help you overcome lower back pain. We’ve written this article to share our knowledge with you and empower you to take an active part in your recovery.
What Are Heel Taps?
Heel taps are core strengthening exercises that help reduce lower back pain. Weak core muscles are a common cause of lower back pain, so these exercises can bring welcome relief.
The exercise involves lifting your leg from a lying position and then lowering it until your heel taps on the ground. Then, you bring your leg back up to your starting position, keeping it straight.
Heel taps target the deep core muscles, including the transversus abdominis, which wraps around the lower chest and waist. The muscles of the lower back also benefit from this exercise.
How Do Heel Taps Help Alleviate Lower Back Pain?
Performing heel taps helps build strength and stability in the core muscles. These muscles support your spine. The short-term result is relief from lower back pain. In the long term, having strong core muscles means you become stronger and more flexible and are less likely to experience pain.
Incorporating heel taps into your regular exercise routine is highly beneficial. Apart from helping alleviate lower back pain and reducing the risk of it recurring, strong core muscles also help improve your balance, posture, and overall agility.
How to Perform Heel Taps Correctly
Here’s how to perform heel taps correctly:
- Lie on your back with your hands positioned underneath your buttocks.
- Lift your legs in the air.
- Gently lower one leg until the heel taps the floor.
- Then, return it to its original position without bending your knee.
- Repeat to make a set of 10.
- Perform the exercise on the other side for 10 reps.
- Aim for 3 sets of 10 for each side.
While you’re performing your heel taps, avoid the following:
- Moving too fast — this can strain your muscles.
- Holding your breath — keep breathing normally!
- Arching your back — keep it flat on the floor.
To get the most out of your heel taps:
- Engage your core muscles.
- Rest for 1 second every time you reach the starting position.
- Practice every day for the best results.
Can Heel Taps Be Modified for Different Fitness Levels?
Heel taps are suitable, whatever your level of fitness.
If you’re a beginner, start with 3 sets of 10 for each side as suggested in the instructions above.
Once you reach intermediate level, increase reps to 12 to 15 on each side for 3 sets.
If you have an advanced level of fitness, do 2 to 3 sets of 15 to 20 reps on each side.
To keep heel taps interesting, you can try modifying the basic exercise. Alternate each heel tap with a crunch, or incorporate heel taps into a full circuit exercise routine.
Schedule a Session with JAG Physical Therapy
Heel taps are an effective exercise to relieve lower back pain and are suitable for most people. If you’d like to try heel taps as part of a fitness or therapy regime, consider working with a professional to ensure you perform them safely and effectively.
Ready to take the first step towards a pain-free back? Schedule a session with our experts at JAG Physical Therapy today! If you’re seeking physical therapy for lower back pain, our experts can create a customized program to target your specific issues.
Get in touch via our contact form or schedule a consultation with one of our experienced therapists — start your journey towards relief from lower back pain today!
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