Lower back pain happens to the best of us, and while it can be a symptom of an underlying condition, it is often just a side effect of our lifestyle. Stretching isn’t a fix-all, but it may relieve some of your lower back pain and help strengthen your back muscles.
Prior to starting a new exercise or stretching regime be sure to speak to your doctor or back pain chiropractor at Pro Health, Croydon Park. We can provide advice and help you safely manage and treat your lower back pain in the clinic. This information is not a replacement for professional medical advice. If you are experiencing lower back pain during pregnancy, always consult a medical professional before attempting any exercises.
As you work your way through these stretches, pay close attention to your breathing pattern. Don’t overdo it, and make sure you can breathe comfortably throughout. We suggest stretching once or twice each day, but if your pain increases or you’re feeling sore, take a rest day or two and speak with your chiro or doctor.
Here are our top exercises to relieve lower back pain:
- Knees To Chest
Lay on the floor, gently bring one knee up to your chest. Bring your knee as close to you as possible without discomfort. Keep your other leg in a relaxed and comfortable position. Hold for 30 seconds, then release and switch.
- Lumbar Rotation
Lie on your back, with your arms extended out to either side. Lift one knee up at a 90 degree angle to your hip. Use your opposite arm to pull the knee down towards the floor, making sure to keep your shoulders on the ground. For a deeper stretch, turn your head in the opposite direction to your knee. Hold, release, and switch.
- Anterior Pelvic Tilt Bridge
Lie on your back, with your legs bent at a 90 degree angle, your feet flat on the ground and arms by your side palms down. Pull your belly button into your spine, tensing your glutes as you push your pelvis toward the ceiling. Stay in control of your breathing and move slowly. Hold, and then release.
- Cat Cowl
Begin in a comfortable and neutral position on your hands and knees. Inhale and move into ‘cow’, letting your belly sink towards the ground and eyes look to your front. Relax your shoulders out of your neck and away from your ears.
As you exhale, move into ‘cat. Slowly round your spine, pulling your belly button towards the sky and tucking your tailbone. Allow your head to release towards the ground and relax. Cycle through a few deep inhales and exhales and this is a great time to move into our next stretch.
- Child’s Pose (or Balasana)
Kneel on the ground, resting back into the position. Lean forward without lifting your buttocks off your heels, reach forward with your palms flat on the ground. Hold and breathe deeply.
- Sphinx stretch/Cobra
Moving on from Balasana, lie face down on the floor, with your hands palm-down by the side of your ribs. Keeping your legs together, and the tops of your feet against the floor, inhale and slowly push up and off the ground, bringing your chest off the floor. Squeeze your shoulder blade, keeping your elbows bent. Maintain your gaze towards the horizon. Keep your hips in contact with the floor, and keep your core strong to protect your lower back.