Lower Back Pain Exercises

Lower back pain exercises

Like many people, I have suffered from lower back pain and injury from training. Here is the route that I am currently using to help me return back to training from my lower back injury.

Remember consult your Doctor before before starting these exercises, and to stop immediately if you feel any pain

When starting out, go gently to get used to the movements and work out how far you can go into each position without feeling pain. Aim to do this routine at least once a day if the pain allows. You can complement this routine with walking, cycling and water-based activities.

Bottom To Hell Stretch

Stretches and mobilises the spine

Start position: Kneel on all fours, with your knees under hips and hands under shoulders. Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lock your elbows.

Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.

Repeat 8 to 10 times.

LUFFY!!!!!! (5)

Tips:
void sitting back on your heels if you have a knee problem
Ensure correct positioning with the help of a mirror
Only stretch as far as feels comfortable.

Knee Rolls

Stretches and mobilises the spine

Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.

Action: Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position.

Repeat 8 to 10 times, alternating sides.

LUFFY!!!!!! (6)

Tips:
Only move as far as feels comfortable
Place a pillow between your knees for comfort.

Back extensions

Start position: Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.

Action: Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for 5 to 10 seconds. Return to the starting position.

Repeat 8 to 10 times.

Back Ext

Tips:
Don’t bend your neck backwards.
Keep your hips grounded.

Deep abdominal strengthening

Strengthens the deep supporting muscles around the spine

Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.

Action: As you breathe out, draw up the muscles of your pelvis and lower abdominals, as though you were doing up an imaginary zip along your stomach. Hold this gentle contraction while breathing from your abdomen for 5 to 10 breaths, and relax.

Repeat 5 times.

LUFFY!!!!!! (8)

Tips:
This is a slow, gentle tightening of the lower abdominal region. Don’t pull these muscles in using more than 25% of your maximum strength.
Make sure you don’t tense up through the neck, shoulders or legs.

Pelvic tilts

Stretches and strengthens the lower back

Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.

Action: Gently flatten your low back into the floor and contract your stomach muscles. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position.

Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.

LUFFY!!!!!! (9)

Tips:
Keep your deep abdominals working throughout.
Don’t press down through the neck, shoulders or feet.
Modification
Place one hand on your stomach and the other under your lower back to feel the correct muscles working.

Conclusion

What we can take from this, is that when it comes to lower back injury we must take a slightly different approach, to aid recover it is vital to keep active unlike other injuries, also that a level of discomfort/pain is unavoidable. So once you have been give the all clear from you GP give these exercise a try and most important is to keep positive and keep active!

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