Español
Català
Lumbar Back Pain Relief and Prevention
Do you get a painful or stiff back when you try to put on your shoes, bend, or get up out of a chair? For some low back pain relief, and to help prevent lower back issues, here are THE BEST 7 exercises…
NOTE*** There are a large amount of conditions that can cause pain in the lower back, and some of them are quite severe. We are going to talk today about the ‘garden variety’ or common type of lower back problem. The kind you get when you have been inactive or sitting for too long, and you are left with a restricted, sore, stiff lower back. The following exercises will work a treat if your lower back is feeling achy and tight, but you should go and see your health care professional if your pain is of a more serious, persistent nature.
It’s best if you do these 7 exercises in order as they are a progression. You can do them on the carpet, a matt, or the bed. If you feel pain doing them, stop! It’s NOT “no pain, no gain”. The aim is to do the exercises in the range of motion that is pain free. If you find there is no range of motion that is pain free, then don’t do the exercises at all!
Warm up
We are going to do some gentle flexion to begin with. Doing this gives your lower back muscles a nice stretch and opens up the spine’s facet joints.
Pull your knees to your chest while lying on your back. Do 5 slow repetitions of these and then just a few circles in each direction. If this warm up hurts and causes sharp pain in your lower back, then don’t do the exercises. You will need to ice your back as it is very inflamed.
Additional to the above warm up, you can do 5 slow single leg flexes. Make sure the other knee is still bent.
1st Exercise
The aim of this exercise is to stretch the lower back muscles, the glutes, and to mobilise the lumbar joints in rotation. You will find that your deep core abdominal muscles are worked as well, if you are able to go further.
Roll your knees from side to side, touching your knees to the ground if you can. Do this slowly for 10 times. Depending on what feels good for you, do this with your thighs vertical or with your feet together on the ground. If this exercise hurts, try not moving as far, or don’t do them at all.
2nd Exercise
Glute muscles that are weak or underactive often cause lower back problems, so let’s give them a workout. The aim here is to mobilise the lumbar spine, and you will find your hammies and glutes working at the top.
Lift your pelvis up so that it is straight with your thighs. If you find this sore to do, go up as far as you can, but make sure it is under control and slow. Depending on your fitness level, do these between 5 – 10 times. If this is the first time doing these exercises, make sure you don’t overdo them.
Now we will stretch the piriformis and glutes. This is a great exercise for targeting the aching tightness in the side of the pelvis.
Cross one of your legs and grab your other thigh between your legs. Pull up. Do this for 20 seconds on one side and then the other. If you find your knees are hurting doing this, try holding your thigh below your knee and pull your leg towards the opposite shoulder or elbow.
3rd Exercise
Next up is the Cat Cow. This exercise does so many things. It generates a pumping motion that’s great for the discs, it activates the lower back muscles and abdominals which makes them stronger, and it mobilises the thoracics and lumbars into extension and flexion.
Go down on all fours, on your hands and knees. Get your thighs and arms vertical. Make sure your shoulders are down and not up near your ears. Draw your navel and back up, while simultaneously letting your neck move down. Exhale slowly while you do this. Then, lower your back and stomach, while simultaneously raising your head. Inhale slowly while you do this. Some demonstrations of the Cat Cow will show the neck extending all the way back, but I prefer to pull it back, keeping the chin in a bit. Doing this will engage the deep neck flexors more, and avoid closing down the lower neck facet joints too much. Do the Cat Cow slowly for 10 repetitions.
When arching the back, it is a common mistake for people to bend their elbows. Or, they try to move forward and backward as they bend. Remember to keep your elbows straight, hips above your knees, and maintain your shoulders above your hands. This exercise can take a bit of practise!
Again, only do this exercise in the pain free range of motion, particularly when you are in the downward motion with the back. Don’t do it if it hurts, as you may have inflammation in your lower back joints.
4th Exercise
We’ve already mobilised the spine in two planes of motion. Now it’s time to do some mobilisation in the third direction, side flexion. The aim is to stretch the Quadratus Lumborum muscle, and open the lumbar facet joints on one side and then the other.
Stay on all fours, on your hands and knees, for this exercise. Keep your body in a table-top, neutral position. To create some side bending, move your head to one side and tilt your hips to the other side. Then move your head and hips to the opposite direction they were in. Repeat this slowly 5 – 10 times.
5th Exercise
We do a lot of sitting in our lives and this tends to shorten our hip flexors. Shortened, tight hip flexors, like the psoas, causes an increase in the arch of our lower back. It also compresses joints. The aim of the next exercise, the Pigeon Pose, is to stretch the hip flexors. You should feel a stretch in the lower back, in the front of your hip, and maybe in the glutes.
Bring one of your legs forward, tucking it across your body. Keep your other leg back and lift your torso with straight arms. Your chin should be kept in and shoulders down. Hold this position for 20 seconds and then do the other leg.
If you feel pinching with your back, hips or knees, stretch your psoas another way. Keep your knees at 90 degrees, lifting the front of your pelvis up and contracting your abdominals. You can move slightly forward if you don’t feel a stretch in the front of your hip. Just be sure to not arch your lower back.
6th Exercise
The Cobra or McKenzie position is a classic. There were study reviews in Australia, Brazil, and the Journal of Orthopaedic and Sports Physical Therapy, that concluded that in both the long term and short term, the McKenzie technique “reduced pain and disability” and “improved dysfunction”. The aim here is to mobilise the lower back into extension.
I recommend you try this exercise first, because it can increase inflammation in the spinal joints if the joints are already inflamed. If you experience a sharp pain in the lower back, then don’t do this exercise. I recommend you see your health care professional. Also, don’t do this exercise if you have a spondylolisthesis or spinal stenosis.
The Mini Cobra, or Sphinx position, is a bit gentler and something I prefer. Gently lift your torso up, while keeping your face down and forearms to one side. Don’t lift your chin right up. Keep your chin down and neck neutral. Your lower back may feel a little bit uncomfortable or stiff. It will usually go away if it is just minor. If your lower back feels fine, or good, you can hold this position for 20 seconds. Your shoulder blades should be kept back and down. Don’t let them slide up. You can add to this movement, mobilise the spinal joints and stimulate the movement receptors inside the joints, by moving slightly from side to side. This can cause a reflex relaxation in the lower back muscles.
Some people, if they are flexible and sportier, can do the Full Cobra position. Don’t try this however if this is the first time doing this exercise. Keep your back muscles relaxed. In some people, they won’t be able to extend in that area due to their lower mid back being rounded or restricted. This will lead to the lumbar spine doing all of the movement and this can lead to irritation in the lower spine. Try this exercise slowly and see how you feel. It is a horses-for-courses exercise. It can produce great results in some people.
7th Exercise
We will finish up with another yoga position, the Child’s Pose, to counteract the Mini Cobra. You may feel a stretch in the lats, under your arms, and a nice stretch in your lower back.
Try to soften your body. Lower your chest towards the ground and allow gravity to slowly bring your pelvis down, back on to your heels. There are a lot of people who can’t do this movement, however it usually improves with time. Relax for about 20 seconds in this position. If you find your knees hurt in this position, don’t do it. You can finish up with the warm up exercise instead.
SHORTCUT: If you don’t have time to do all of the 7 exercises, I recommend you do exercise 3, the Cat Cow, and then exercise 6, the Mini Cobra. You can also do some side bending at the end of the Mini Cobra.
Is your pain up higher? Check out the best exercises for mid-back pain.
