Lower back pain is a common complaint, and can be caused by muscle strain, incorrect posture, overuse and injury to either muscle, ligaments or discs that support your spine.
Mismanagement of muscle injury can, over time, lead to an imbalance in the spine which in turn places constant tension on bones, ligaments and muscle.
It is important to consult your physician if you’ve been experiencing back pain for more than a week, in order to make a correct diagnosis and guide you to the correct rehabilitation program, as different injuries require different treatment protocols.
Lower back exercises focusing on flexibility and strengthening can be a useful tool to alleviate lower back pain.
Flexibility is likely to help restore balance in your spine, while strengthening exercises will concentrate on stabilizing your spine.
Rehab programs focusing on strengthening lumbar muscles combined with proprioception and core stability will reduce lower back pain if done correctly and regularly.
A common cause of lower back pain is a lack of flexibility through the hips. The hips include your hamstrings, hip flexors and gluteus muscles. We’ll take a look at basic exercises you can do to alleviate pain caused by hip inflexibility.
Note: All stretches should be pain free. If you feel discomfort, stop the exercise as you may not be ready to do the specific stretch.
Please consult your physician before doing any of these exercises.
1- Quadriceps Stretch
Using a towel, or band, lie on your stomach, attach the band to affected
foot and pull your heel to your butt. Hold this stretch for 1 min. Repeat
2- Hip Flexor Stretch
Kneel with affected knee on the ground, same side arm goes back
causing pelvis (hips) to shift forward, and back to extend. Hold for 20-
30 seconds. Repeat 3 times.
3- Adductor Stretch
Prop the inside of your ankle up on a table, lean into the side you’re
stretching. Hold for 20-30 seconds. Repeat 3 times.
4- Hamstring Stretch
Prop the back of your heel up on a stable surface, keep your back straight, and
lean forward at the hips. Hold for 20-30 seconds. Repeat 3 times.
5- Dynamic Hamstring Stretch
Lie on your back, reach hands behind your knee, keep knee at 90
degree angle, and kick up until you feel stretch. Repeat 15-20x each
6- Sidelying ITBand Stretch
Lie on your side, use a towel, or band and pull foot back as if stretching
quadriceps, use opposite foot to push down on distal part of leg. Hold
this stretch for 1 min. Repeat as needed.
7- Glute Stretch
Prop the outside of your ankle up on a table, make sure leg is at 90
degrees, keep your back straight, and lean forward at the hips. Hold for
20-30 sec. Repeat 3 times
8- Prayer, Cat & Camel
Start on all fours. Prayer- Exhale as you sit back onto heels, lower head,
tuck chin and reach arms out. Cat- Inhale as you arch the back up and
hollow out abdominals while head remains tucked. Camel- Exhale and
lower abdominal and reach chin towards ceiling. Tuck chin and sit back
into Prayer position. Repeat 5 times.