Morning Exercises Routine For Back Pain - 7 Minutes

This class is for you if...

• You are struggling with back pain

• You experience lumbar spine stiffness and / or pain upon waking up in the morning

• If you're new to exercise or previously did not exercise a lot (it's nice and easy & a great intro for newbies)

This class includes the following exercises:

1. Child's Pose

Child's pose is a stretch that decompresses your spine and takes the weight off of it.

1. Start on your hands & knees

2. Tuck your tail bone in and lean sit your bottom back between your legs

   
   

Repeat 2 x 10 seconds

2. Cat Cow

Cat cow helps to mobilise your spine, restoring movement in your vertebral joints. This is beneficial if your spine is stiff.

1. Start on all-4s

2. Inhale as you arch your spine

3. Exhale as you round your spine

Repeat 3 x

3. Hug Knee To Chest

Hugging your knee to your chest stretches your lumbar spine, bum and hip muscles which helps to reduce back pain and also restore normal movement, especially if your back is feeling stiff and tight.

1. Lay on your back

2. Gently bring one knee up and hug it toward your chest

3. Hold for 20 seconds and return your leg to the floor

4. Repeat on the other side

Repeat 4 x 20 seconds each side

4. Hug Both Knees

Hugging both knees helps to decompress your spine, stretches your lower back and bum muscles and also offers a gentle massage to the lower spine.

1. Lay on your back

2. Bring one leg up and then the other leg up and hug it towards your chest (this is IMPORTANT - because bringing both knees up at the same time can hurt your spine more)

3. Hold this stretch for 10 - 20 seconds

4. You can rock your knees gently and slowly side to side to massage your spine if you wish

5. When lowering, place one leg down first and then the other leg to not strain your lower back

Repeat 1-2 x

5. Supine Twist

One of my favourite stretches that you'll see on repeat here! Supine twist stretches your lower back, your bottom, your hip and the side thigh muscle (ITB). It reduces back pain and stiffness and helps to restore your normal movement

1. Lay on your back

2. Cross your right leg over

3. Gently pull your right knee to the floor while keeping your right shoulder on the floor

4. Return your right knee

5. Repeat on your left knee

Repeat 2 x 20 seconds each side

6. Pelvic Tilts

When you've had back pain for a long time, or if you haven't exercised your back for a while your spine becomes stiff and inflexible - kind of like a stick or rod.

Pelvic tilts help to regain normal movement in your lower spine joints, so that each joint has some movement, rather than your entire spine moving as one stiff rod.

1. Lay on your back

2. Tilt your hip bones forward, making a small arch in your back - there should be a small space between your back and the floor

3. Now flatten your back

4. Hold each move for 1-2 seconds

Repeat 3-4 x

7. Bridge Pose

Bridges - also known as bum-lifts strengthen the biggest muscles in your body, your thighs and your bum muscles! It's important to have strong bum and back muscles to allow you to bend, lift, stand and walk without placing unnecessary stress and strain on your little back muscles or your spine, disc and nerves.

1. Curl your tail bone up, squeeze your bum muscles and lift your spine off the floor one vertebrae at a time

2. Imagine your peeling your bottom and back off the floor like a sticker

3. Keep your bum muscles squeezed

4. Lift your bum off the floor until your thighs are aligned with your trunk

5. Keeping your bum muscles squeezed, slowly lower down, one vertebrae at a time

Repeat 10 x 5-10 seconds

7. Hamstring Stretch

Tight hamstring muscles restricts your ability to bend properly to pick up something from the floor. Tight hamstring muscles also alters the posture of your lumbar spine, reducing your lumbar arch. This can place extra stress and strain on your lumbar discs and sciatic nerve.

As a society, we spend a lot of time sitting and this is a big cause of hamstring tightness.

1. Sit with your right leg straight

2. Arch your back and tilt toward the right leg

3. It is important to maintain your arch so that you get a proper hamstring stretch

Repeat 2 x 20s seconds

7. Cross-legged side bends

1. Cross your legs

2. Place your left hand on the floor

3. Lean towards the left side and reach your finger tips as if you're going to touch the wall

4. You should feel a stretch along your right side

5. Return to the centre

6. Repeat on the other side

Repeat 10 x 5-10 seconds

7. Standing Leaning Back

Also known as lumbar extensions, it's the opposite posture and movement to a slouch seated posture. It takes the stress and strain off of your lumbar discs and mobilises (moves) your lumbar joints

1. Standing with your feet hip width apart

2. Let your hips hang forward (imagine a pregnant woman with a big belly)

3. Hold for 5-10 seconds and repeat

Repeat 10 x 5-10 seconds

How often should I do these?

I recommend that you do these exercises 3-7 x per week until you regain some movement and your pain is decreased. THEN, move onto "stretch and core" or "stretch and strength" classes for 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!