lower back pain stretches & exercise

Having just pulled my back while moving furniture around in the spare I thought I would do a blog on why its so important to look after your back and what you can do if you have pulled something.

Lower back pain is a common issue that affects millions of people worldwide. Whether you're dealing with chronic discomfort, occasional twinges, or recovering from an injury, incorporating targeted exercises and stretches into your routine can significantly improve your condition. Let's explore some effective ways to alleviate lower back pain and strengthen your core muscles.

Understanding Lower Back Pain

Lower back pain can stem from various causes, including poor posture, muscle strain, herniated discs, or underlying medical conditions

While it's always advisable to consult a healthcare professional for persistent or severe pain, many cases of lower back discomfort can be managed and improved through regular exercise and stretching.

Beneficial Exercises for Lower Back Pain

1. Knee to Chest Stretch

This simple stretch helps relax your lower back muscles and improve flexibility:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Gently pull one knee towards your chest, holding for 5 seconds.

3. Return to the starting position and repeat with the other leg.

4. Perform this stretch 2-3 times for each leg, up to 3 times daily

2. Lower Back Rotation

This exercise gently rotates your lumbar spine, promoting flexibility:

1. Lie on your back with knees bent and feet flat on the ground.

2. Keeping your shoulders on the floor, slowly rotate your knees to one side.

3. Hold for 5-10 seconds, then return to the starting position.

4. Repeat on the other side, performing 2-3 sets daily

3. Cat-Cow Stretch

This yoga-inspired movement helps improve spine flexibility:

1. Start on your hands and knees in a tabletop position.

2. Inhale, arching your back and lifting your head (Cow pose).

3. Exhale, rounding your spine and tucking your chin (Cat pose).

4. Repeat this sequence 20 times, up to 3 times a day

4. Pelvic Tilts

This exercise strengthens your core and improves lower back stability:

1. Lie on your back with knees bent and feet flat on the floor.

2. Tighten your abdominal muscles, pressing your lower back into the floor.

3. Hold for 5 seconds, then relax.

4. Perform 30 repetitions, repeating as needed throughout the day

Strengthening Exercises

1. Glute Bridges

This exercise targets your glutes and core muscles:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Tighten your abdomen and glutes, lifting your hips off the ground.

3. Hold the position for 3 deep breaths, then lower back down.

4. Start with 5 repetitions and gradually increase to 30

2. Bird Dog

This exercise improves core stability and balance:

1. Start on your hands and knees.

2. Simultaneously extend your right arm forward and left leg backward.

3. Hold for a few seconds, then return to the starting position.

4. Repeat on the opposite side, aiming for 10-15 repetitions per side.

Stretches for Flexibility

1. Child's Pose

This relaxing yoga pose gently stretches the lower back:

1. Kneel on the floor with your knees apart and toes touching.

2. Sit back towards your heels and reach your arms forward.

3. Hold for 30 seconds, repeating 5 times per session, up to 3 times daily

2. Hamstring Stretch

Tight hamstrings can contribute to lower back pain:

1. Lie on your back and lift one leg, keeping it as straight as possible.

2. Hold behind your thigh or use a strap around your foot.

3. Hold for 30 seconds, then switch legs.

4. Repeat 2-3 times on each side

Conclusion

Incorporating these exercises and stretches into your daily routine can significantly improve lower back pain and overall spinal health. Remember to start slowly, listen to your body, and consult a healthcare professional if you experience persistent or worsening pain. With consistency and proper form, you'll be on your way to a stronger, more flexible lower back.

For a free consultation get in touch.