Low Back Stretches: Back Pain When Bending Over

This class is for you if...

• Bending over causes you back pain

• You find activities that require bending causes you back pain, including gardening, grocery shopping etc

• You experience pain with driving or sitting for long periods

This class includes the following exercises:

1. Knee Rocking

1. Lay on your back

2. Gently rock your knees side to side

   
   

Repeat for 1-2 minutes

2. Supine Twist

1. Lift your right knee up and across your body

2. Use your left hand to gently pull your right knee toward the mat

3. Hold for 20 seconds and repeat on the other side

   
   

Repeat 4 x 20 seconds each side

3. Cobra

1. Start by laying on your tummy with your hands under your shoulders

2. Gently press up, keeping your hips on the mat

3. Rest on your forearms and hold for 20 seconds

Repeat 4 x 20 seconds each side

4. Swimmer

This is a strength exercise targeting the muscles in your upper and lower back and also your glute muscles. The exercise should be felt within your shoulder blades and your gluteal muscles rather than your lower back.

1. Lay on your tummy with your legs and arms outstretched

2. Lift your opposite arm and leg and hold for 1-2 seconds

3. Try not to rock your body as you lift

4. Repeat on the other side

Repeat 3 sets of 10 repetitions

5. Hip Flexor Stretch

Our hip flexor muscles, which sit in the front of our hips commonly become shortened over time due to our inclination to sit frequently in our modern lives.

The implication of this is that it tugs on the lumbar joints, affecting the curvature of your spine and also your movement when you try to bend forward.

1. Start in a kneeling position

2. Place your left foot forward and lean your knee forward

3. Squeeze your right buttock as you lean forward

4. You should feel a stretch in the front of your right hip

Repeat 4 x 20 seconds each side

6. Standing Quad Stretch

1. Hold onto a chair or kitchen counter for balance

2. Pull your right foot toward your buttock and hold for 20 seconds

3. Repeat on the left side

Repeat 4 x 20 seconds each side

How often should I do these?

I recommend that you do these exercises daily for 1-2 weeks until you regain some movement and your pain is decreased. THEN, do my Core and Stretch Class which includes slightly harder stretches and strength exercises 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.

You've finished a Physio Workout!

While most people sit around & complain - YOU, my friend took the initiative to look after your body & your health!

WELL DONE!