Best Exercises for Lower Back Pain
Lower back pain is the most common musculoskeletal presentation we as physiotherapists see within our clinic.
So common that 80% of adults experience back pain at some point in their life.
Simple Exercises to Manage & Prevent Back Pain…
Here are five simple exercises that can help manage and prevent lower back pain.
1 . Childs Pose
Starting position: Kneel on all fours, with your knees under your hips and hands under your shoulders. Try to keep you back and neck fairly straight, and don’t lock your elbows.
Action: Slowly move your bottom back towards your heel. Hold the stretch for one deep breath and return to the starting position.
Repeat 8 to 10 times
- Avoid pushing right back onto your heels if you have a knee problem.
- Use the assistance of a mirror to ensure you are in the correct position
2 . Knee Rolls
Start Position: Lie on your back. Keep your knee bent and together. Keep your upper body relaxed and chin gently tucked in.
Action: Roll your knee to one side, keeping both shoulders on the floor. Hold the stretch for 5 seconds and return to the starting position.
Repeat 8 to 10 times, alternating the sides.
3 . Back Extensions
Start position: Lie on your front and rest on your forearms, with your elbows bent at your sides. Look towards the floor and keep your neck straight.
Action: Keeping your neck straight, arch your back up by pushing down on your hands. Ensure movement is controlled and gentle when repeating the movement.
Repeat 8 to 10 times.
Keep your hips on the floor.
4 . Pelvic Tilt
Start Position: Lie on your back. Bend your knees, keeping your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
Action: Gently flatten your lower back into the floor. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back and return to the starting position.
Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.
Keep your neck and shoulders relaxed.
5 . Deep Abdominal Strengthening
Start position: Lie on your back. Bend your knees, keeping your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
Action: Gently pull in your low abdomen (the area between your tummy button and pubic bone) avoid holding your breath. Very gradually peel your spine off the floor starting from the base of your spine. Elevate until your shoulders, hips and knees are in line.
Hold for 5 seconds and slowly return to the floor. On repeating the exercise make your you reset the lower abdomen.
Repeat 10 times.
- This is a slow, gentle exercise – don’t try to tense your muscles too quickly or too hard.
- This is not an exercise to recreate a 6 pack.
- Make sure you don’t tense up through the neck, shoulders or legs.
You must remember these are five very helpful exercises to look after your back but may not be specific enough for your presentation.
Can one of our amazing physios help you?
You can book an appointment or speak to a physio here get in touch.
Let us help you to recover, re-gain your movement and be pain-free!
Thanks for reading…
The Markland Team