Core & Stretch For Low Back Pain
Relieve lower back pain and stiffness, while also strengthening your lower back
LOW BACK PAIN
This class is for you if...
If you have lower back pain and stiffness and need to restore your flexibility and strengthen your core muscles.
In just 20 minutes you'll relieve and strengthen your lower back with physiotherapy stretches and core strength exercises.
This class includes the following exercises:
1. Knee Rocking - Warm Up
Lay on your back with your knees bent. Gently rock your knees side to side.
Start with small movements and as you warm up, you can try rocking your knees further side to side.
Duration: 1-2 minutes
2. Supine Twist
This lower back stretch is a favourite stretch among all health professionals and trainers because it effectively stretches your lower back and its' surrounding muscles including your lower back, bum, hip and outer thigh muscles.
Sometimes you may even feel a relieving crack or pop in your middle to lower spine as you perform this supine twist stretch.
Lay on your back, lift one knee up and cross it over. Use your opposite hand to gently pull the knee further down and hold for 20 seconds. You should feel the stretch where you're most tight and this can be anywhere along your middle to lower back, your bum or your thigh muscles.
Repeat 4 x 20 seconds each side
3. Bow & Arrow
This stretch targets your upper back, also known as your thoracic spine and your chest and shoulders, particularly if you spend a lot of time sitting at a desk in front of a computer.
Start by laying on your side with both knees bent and stacked on top of one another and with your hands together.
Imagine you're holding an invisible bow and arrow and pull the top arm back, leaning the top shoulder onto the ground.
Repeat 4 x 20 seconds each side
4. Piriformis Stretch
The piriformis muscle is a bum muscle that often becomes tight and alters the alignment of your spine and also restricts the moment in your hip, therefore altering how you walk.
Stretching the piriformis muscle helps to alleviate pressure off of your sciatic nerve (what causes pain to travel into your leg when you have back pain) and also allows your lumbar spine to move normally.
Start by laying on your back, cross your left leg over the right and hug the right knee toward your stomach. Press your left knee away from you for a stronger stretch.
Repeat 4 x 20 seconds each side
5. Cobra
If you sit all day at a desk, your posture spends most of its' days hunched over. Cobra gives the lumbar and thoracic spine relief by moving it in the opposite direction, stretching the front muscles of your hips.
If your lumbar spine is stiff and rigid, this stretch helps to restore normal joint movement.
Just be careful if you currently struggle with a pinched nerve because this stretch will aggravate it.
To do this stretch, lay on your stomach with your hands underneath your shoulders and gently and slowly press up. Imagine that you're peeling yourself off of the floor like a sticker, one vertebrae at a time. Slowly come down and repeat again.
Repeat 10 x 5 - 10 seconds
6. Bridges (Bum-Lifts)
Back pain happens when you have weak core and lower body muscles. This exercise works your buttock and thigh muscles which offsets the stress that placed on your spine on a daily basis. Imagine this - if you have weak bum and thigh muscles and you go to lift, push or pull something, the lower spine, its' discs and nerves take all the stress and strain and can become injured.
Lay on your back with your knees bent. Squeeze your bottom and lift your lower body off the ground. Imagine that you're peeling each vertebrae of the spine off the floor as you lift up and imagine you're lowering each vertebrae back onto the ground on your return.
Warning: This exercise should be felt in your bum and your thighs and NOT in your lower back, when done properly. If you can feel stress and strain in your back, make sure you squeeze your bottom and press through your heels to lift up.
Repeat 3 sets 10 reps 1-5 seconds
7. Core With Leg Extensions
Core exercises are arguably the most important exercises when recovering from back pain and preventing future injuries. Your core is your body's natural back brace supporting your lumbar spine and pelvis and protecting your discs, especially when you're doing your daily activities like standing in the kitchen, lifting your shopping bags, pushing something heavy and even walking.
Start by laying on your back with your knees bent
- Gently tighten your lower abdomen toward your spine
- Then tighten your pelvic floor as if you're busting to pee, but you need to hold it in because there are no toilets around
- Holding both those muscles, extend one leg out and return and repeat on the other side
- Relax your lower abdomen and pelvic floor and repeat again
Repeat 10 x
7. Core Swimmer
This exercise works on your core and also the muscles of your upper and lower back, which are weak in most of the population because we spend most of our time sitting at home, at work and in our cars.
Lay on your stomach and engage your lower abdomen and pelvic floor. Squeeze your left buttock and lift your left leg and right arm at the same time. Hold it for 2-3 seconds and repeat on the other side.
Repeat 10 x alternating sides
7. Core On All-4
This exercise strengthens your core and your upper body including your arms and your shoulder blades.
Start on your arms and knees. Engage your core and pelvic floor and lean forward so that you have a little bit more pressure over your arms and shoulders. Keep a straight back and try not to let your body sink, especially around your shoulder blades.
If you struggle with knee pain, consider placing a folded up towel or blanket under your knees.
Repeat 10 x 10 seconds
7. Child's Pose - Warm Down
The most gentle stretch of all, child's pose stretches your lower back muscles and also distracts your vertebrae, relieving pressure on the discs and nerves that exit out of the spine.
Start on your hands and knees and lean your bottom back to rest on your legs.
If you have issues with your shoulders such as rotator cuff injuries or frozen shoulder, you can place your arms by your sides.
Repeat 4 x 20 seconds
How often should I do these?
I recommend that you do this class 3 x per week but also combine it with my hip stretch and strength class too for maximum benefit. All classes can be found on my YouTube Channel here.
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.
