BEGINNER stretches to get rid of lower back pain
If you've got lower back pain affecting your lumbar spine then start here with this absolute beginner class
LOW BACK PAIN
This class is for you if...
If you are currently struggling with back pain and have become stiff and lacking movement, you'll benefit from this exercise class.
Back pain affecting the lumbar spine (lower back) can either be just in the spine or it can travel to either side of your back, into your buttock region and maybe even down into your leg, depending what is affected within your spine and surrounding muscles.
This class includes the following exercises:
1. Knee rocking
Lay on your back with your knees bent & gently rock your knees side to side.
This helps to get your back moving and warmed up because when you are struggling with back pain, your spine becomes stiff and your muscles are tight & rigid.
Duration: 1-2 minutes
2. Hug one knee to chest
Laying on your back with both knees bent, hug one knee to your chest. This stretches your lumbar spine and buttock muscles, which help you bend better.
Harder version:
Hug one knee to your chest & fully straighten out the other leg for a stronger stretch.
Repeat 4 x 20 seconds each side
3. Piriformis stretch
This stretches a bum muscle called the piriformis muscle which restricts your bending movement & can also cause stiffness in your hips.
Start by laying on your back with your knees bent. Cross one leg over the other & hug the knee toward your chest.
Repeat 4 x 20 seconds each side
4. Supine twist
This is a stronger stretch for your lower back. You'll feel the stretch where you are tightest - either in your lower back or your bottom, going into the side of your thigh.
Lay on your back with your arms by your sides.
Lift one leg up, bent at 90 degrees at the hip and knee and pull it across your body.
Use your opposite arm to gently pull down the bent knee.
Easier version:
Shown in the video, you start the exercise by laying on your side, cross your leg over and then lean your top shoulder back toward the ground.
Repeat 4 x 20 seconds each side
5. Cobra
A popular stretch within both yoga, pilates and McKenzie physiotherapy techniques, this is a great exercise if you spend all day sitting - I'm looking at you, office workers and drivers! (Also gamers and Neflix bingeing people!)
Just be mindful that if you suffer from a nerve impingement and the stretch makes you feel worse, skip it. The nature of this exercise causes compression within the lumbar facet joints which can irritate and compress pre-existing "pinched nerves".
Start on your tummy, press up slowly and deliberately like you're peeling one vertebrae at a time off the mat.
Easier version:
This exercise can be hard for some of you initially and if that's the case, rest on your forearms for a more gentler version.
Repeat 5 - 10 x holding for 5-10 seconds
6. Child's pose
A popular yoga pose and stretch, Child's pose offers many benefits such as distracting the vertebrae and stretching the surrounding back muscles which relieves lumbar joint pain and nerve root impingements or more commonly known "pinched nerves".
Start on your hands and knees, tuck your tail bone in - this further separates your vertebrae, offering a gentle traction to your joints, and lean back onto your knees.
Easier version:
If you suffer from shoulder problems such as frozen shoulder or rotator cuff tears, you can rest your arms by your sides.
Repeat 4 - 5 x 20 seconds
7. Standing lumbar extensions
One of my favourites that can be quickly done anywhere! It's a welcome change for those who spend lots of time sitting or hunched over, which I think includes most of the world's population with our modern lifestyle!
Stand with your feet hip width apart, place your hands on your pelvis or hips and lean your hips / belly forward like a pregnant woman.
We're not trying to achieve a backbend or competing in a limbo competition! A gentle lean back will do.
Repeat 10 x 5-10 seconds
How often should I do these?
I recommend that you do these exercises daily for one to two weeks until you regain some movement and your pain is decreased. THEN, do my next class which includes slightly harder stretches to further improve your movement and get rid of your back pain.
Remember, never ever push into more pain while you're doing these exercises and always go see your doctor or physiotherapist if your back pain is not getting better.
