Follow the proven exercises below and you will help to stretch, strengthen and mobilise your lower back.
If you can manage it, aim to do this routine at least once a day. Once you’re feeling confident, you can even compliment your new exercise plan with walking, cycling and swimming.
The key is to start gently to get your back used to the movements and work out how far you can go into each position without worsening your pain.
So let’s learn the routine and start getting your spine back to great health…
Bottom to heels stretch
Starting position: Kneel down on all fours. Place your knees under your hips and your hands under shoulders. Don’t over-arch your lower back and make sure you keep your neck long, your shoulders back and your elbows unlocked.
The exercise: Slowly pull your bottom backwards while ensuring you maintain the natural curve in your spine. Hold this stretch for one deep breath and then return to the starting position.
Repeat this exercise 8 to 10 times.
Top tips for success:
If you have a knee problem, avoid sitting back on your heels.
Perform this exercise in front of a mirror or an exercise buddy to ensure you maintain the correct position.
Only stretch as far as feels comfortable.
Knee Rolls
Starting position: Lie down on your back and put a small flat cushion or a book under your head. Bend your knees and keep them together. Make sure your upper body is relaxed and gently tuck in your chin.
The exercise: Keeping both shoulders on the floor, roll your knees to one side and follow this action with your pelvis. Hold this position for one deep breath and then go back to the starting position.
Repeat this exercise 8 to 10 times, alternating sides.
Top tips for success:
Only stretch as far as feels comfortable.
For extra comfort and support, place a pillow between your knees.
Back Extensions
Starting position: Lie on your tummy while propping yourself up onto your elbows to lengthen your spine. Keep your shoulders back and neck long.
The exercise: Arch your back up by pushing down on your hands. In this position, you will feel a gentle stretch in the stomach muscles as you arch backwards. Hold this position for 5 to 10 seconds before returning to the starting position.
Repeat this exercise 8 to 10 times.
Top tips for success:
Try not to bend your neck back.
Keep your hips grounded.
These simple stretches can make a significant difference to the health of your spine.
Remember to contact your healthcare provider before starting any new exercise routine and to stop any activity immediately if your pain or symptoms worsen.
Good luck!