I am a big fan of lumbar mobility exercises for chronic and even for acute mechanical low back problems. It’s a great way to gently stretch muscles, which the majority of us hardly ever do, and at the same time keep the blood flowing to the affected area, which accelerates the healing process. If you are experiencing back problems it is recommended that you consult your osteopath or your healthcare provider. Below are some basic exercises as they are presented in the NHS choices website.
Exercises for back pain
When starting out, go gently to get used to the movements and work out how far you can go into each position without feeling pain.
Aim to do this routine at least once a day if the pain allows. You can complement this routine with walking, cycling and water-based activities.
Please be aware that these are very general exercises for back pain and may not be suitable for everyone
You are advised to seek advice of a healthcare professional such as your Osteopath before starting these back pain exercises, and to stop immediately if you feel any pain.
Bottom to heels stretch – Stretches and mobilises the spine
Start position: Kneel on all fours, with your knees under hips and hands under shoulders. Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lock your elbows.
Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.
Repeat 8 to 10 times.
Tips:
- Avoid sitting back on your heels if you have a knee problem.
- Ensure correct positioning with the help of a mirror.
- Only stretch as far as feels comfortable.
Knee rolls – Stretches and mobilises the spine
Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.
Action: Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position.
Repeat 8 to 10 times, alternating sides.
Tips:
- Only move as far as feels comfortable.
- Place a pillow between your knees for comfort.
Back extensions – Stretches and mobilises the spine backwards
Start position: Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.
Action: Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for 5 to 10 seconds. Return to the starting position.
Repeat 8 to 10 times.
Tips:
- Don’t bend your neck backwards.
- Keep your hips grounded.
Deep abdominal strengthening – Strengthens the deep supporting muscles around the spine
Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
Action: As you breathe out, draw up the muscles of your pelvis and lower abdominals, as though you were doing up an imaginary zip along your stomach. Hold this gentle contraction while breathing from your abdomen for 5 to 10 breaths, and relax.
Repeat 5 times.
Tips:
- This is a slow, gentle tightening of the lower abdominal region. Don’t pull these muscles in using more than 25% of your maximum strength.
- Make sure you don’t tense up through the neck, shoulders or legs.
Pelvic tilts – Stretches and strengthens the lower back
Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
Action: Gently flatten your low back into the floor and contract your stomach muscles. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position.
Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.
Tips:
- Keep your deep abdominals working throughout.
- Don’t press down through the neck, shoulders or feet.
Modification
Place one hand on your stomach and the other under your lower back to feel the correct muscles working.
If you experience back problems consult your healthcare provider.
See also:
- Sciatica – What is it?
- Slipped Disc or Disc Herniation
- 3 Steps to deal with Back Pain
- Scoliosis – What you need to know
Source:
http://www.nhs.uk/Livewell/Backpain/Pages/low-back-pain-exercises.aspx
