Lower Back Pain Stretches and Exercises
If you are anything like me and experience back pain more often than not, especially those times when it returns with a vengeance, below are some exercises and stretches you can try to relieve the pain and strengthen the back, legs and stomach muscles.
The most important thing we all need to remember is to do these exercises when we don’t have the back pain. Doing them when we are feeling better strengthens the back so that the chronic back pain happens less often.
If you experience back pain in the morning and find it hard to stand up be sure to do 20-30 bicycle kicks while in bed. This will loosen the glutes and it will make easier for you to stand up.
Set aside 15 minutes a day doing the exercises below and your back will thank you!
When back pain is really bad these stretches should be repeated every few hours with cold and heat packs afterwards.
Ice pack for 10 minutes to help with blood flow. Heat packs are good for relaxation and comfort.
Leg Twists: Help to stretch your back and your glutes, which can tighten when you’re experiencing low back pain and cause more back pain. Hold 8-10 seconds and repeat 4-5 times on each side.
Seated Spinal Twist: This improves mobility and posture through your lower back. Hold for 8-10 seconds and repeat 4-5 times on each side.
Bridging: This is a great exercise to mobilize the back while stretching it. Hold 8-10 seconds and repeat 8 times.
Bird-Dog Pose: Helps with stabilizing the low back during movement of the arms and legs. Hold opposite arm and leg for 8-10 seconds and repeat 4-5 times on each side.
Back Extension Push-Up: You may also do this with elbows on the floor (Actually it’s what I prefer). This will stretches and strengthen the lower back. Hold for 8-10 seconds and repeat 6 times.
Knee Rolls: Gently roll knees to one side hold for 5 seconds, roll back to the middle bring knees close to chest and hold for 5 seconds, then roll knees to other side and hold for 5 seconds. Repeat 4-5 times.