"I Get Back Pain When I Sit" Exercise Class
You get back pain after sitting for a while? That's because sitting places the most stress and pressure on your lumbar disc. This exercise class helps to alleviate pain and stiffness in your lower back with offloading exercises.
LOW BACK PAIN
This class is for you if...
Sitting causes you to experience back stiffness or pain
Your back is stiff and painful when standing up after a period of sitting
You have lumbar spine pain caused by a disc irritation or nerve impingement
This class includes the following exercises:
1. Hug Knees
Hug both knees to your chest
Hold for 20 seconds
Repeat 4 x 20 seconds
2. Supine Twist
Lift your right knee up and across your body
Use your left hand to gently pull your right knee closer to the floor
Hold for 20 seconds
Repeat 4 x 20 seconds each side
4. Seated Twists
Sit on chair
Cross your left arm across your right thigh with your left hand resting on your right thigh
Place your right arm on your back rest
Push your left hand against your right thigh and move into a gentle twist
Repeat 4 x 20 seconds each side
4. Piriformis Stretch
Sitting on the edge of your chair
Cross your right leg over your left thigh
Arch your back with your chest poking forwards
Lean forward at your hips until you feel a stretch along your right buttock or side of thigh
Repeat 4 x 20 seconds each side
5. Standing Quad Stretch
Hold onto your chair for support
Bring your left foot toward your buttock and hold for 20 seconds
This stretch should be felt along the front of your thigh
Repeat 4 x 20 seconds on each side
6. Lumbar Extensions
Stand with the palms of your hands on the top of your buttocks
Gently lean back approximately 10-20 degrees as shown in the picture
Hold for 5 seconds
Repeat 10 x 5 second hold
How often should I do these?
I recommend that you do these exercises daily for at least 1-2 weeks until you regain some movement and your pain is decreased. THEN, do my Stretch and Core Class which includes a combination of stretches as well as core strength exercises to improve your back strength.
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.
