Most people will experience lower back pain at some point in their life, it is very common. In the old days’ bed rest was prescribed if your back was ‘playing-up’, whereas today it is recommended to keep exercising. Of course the exercises you do have to be appropriate, we are not suggesting to go for a run or lift heavy weights. However, there are some great exercises you can do which should help alleviate lower back pain. These exercises are extremely gentle, but of course, listen to your body and stop if you experience any pain.
Assisted Figure 4 Stretch
Lie on your back, feet planted so knees are at a 90-degree angle, with a rolled up towel under your hips. Then follow the following steps:
- Cross your right ankle over your left knee and flex your right foot.
- Bring both legs in toward your body and pause when your legs are lined up directly over your hips.
- Keeping your head on the ground, thread your hands through your leg to grab behind your left thigh.
- Gently, extend your pubic bone toward your feet and pause when your lower back is just slightly curved. Your ribs should stay heavy on the ground.
- Breathe gently and hold the stretch for up to 30 seconds. Repeat on the opposite side.
Standing Hip-Flexor Stretch
Stand to the side of a wall or chair with the left side of your body facing the chair. Then follow the following steps:
- Step your right leg back, keeping the right heel off of the ground. Gently tuck your pelvis so that the curve in your lower back flattens and your pubic bone pushes forward.
- Then, place your left hand on the wall or chair and reach your right arm overhead.
- Bend to the left and pause when you feel a stretch through your right abdominal muscles and your right hip flexor. Hold the stretch for 30 seconds and then repeat on the opposite side.
Tail Wags
Get on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Your spine should be long and your lower back should be slightly concave. Then follow the following steps:
- Keeping your knees on the ground, lift your left foot in the air, and slowly swing your foot to the left as you look over your left shoulder. You should feel a gentle stretch along the right side of your torso.
- Pause, then slowly swing your left foot to the right and look over your right shoulder. Repeat with the right foot lifted.
Active Calf and Hamstring Stretch
Lie on your back with your knees bent and feet flat on the ground. Your hips should be level on the floor and you should have a small curve in your lower back. Then follow the following steps:
- Lift your left leg off the ground, keeping knee bent to a 90 degree angle and foot flexed.
- Then, slowly bend and straighten your left knee as far as you can without pain, reaching your heel towards the ceiling.
- Perform six to eight reps. On the final rep, hold your left leg in the extended position and pause briefly. Repeat on the opposite side.
Passive Extension
Roll up a towel and place it under the bottom third of your shoulder blades, then like back with knees bent to 90 degrees, feet flat. Then follow the following steps:
- Your arms can be in a variety of positions, including by your sides, or reaching over your head with bent or straight elbows.
- Gently tuck your pelvis, so that your lower back presses gently into the floor.
- If you feel any strain in your neck, place a small pillow or folded towel under your head. Relax into the stretch, breathe, and hold the position for up to one minute.