5 Exercises for a Healthier, Happier Lower Back

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Lower back pain can make daily activities and sleeping difficult. Fortunately, there are many exercises that can help to alleviate lower back pain. In this blog post, let’s dive into five exercises that can help to reduce your lower back pain.

 

1. Lumbar Rotations

Lumbar rotations are a great exercise aimed at improving lower back flexibility. Lie on your back, knees bent, and feet flat on the floor or bed. Gently guide your knees to one side while keeping your shoulders grounded. Hold this gentle twist for a few seconds before returning to the starting position. Repeat on the other side. Aim for 10-12 repetitions on each side.

 

2. Bridge Exercise

The bridge exercise is a fantastic way to engage your core and help strengthen your lower back, as well as reducing stiffness. Lie on your back with knees bent and feet hip-width apart. Lift your hips toward the ceiling, forming a straight line from shoulders to knees. Hold this for a moment before gently lowering your hips. Complete 3 sets of 8-10 repetitions.

3. Bird-Dog Exercise

The bird-dog exercise targets your core to help reduce lower back pain. Begin on your hands and knees, extending one arm and the opposite leg simultaneously. Hold for a few seconds, then switch sides. Perform 3 sets of 10 repetitions on each side. If this is too difficult, lift an arm or leg only (rather than both at the same time).

4. Child’s Pose Stretch

This stretch helps you to relax the muscles of your lower back, and can feel great! Begin on your hands and knees, then sink back onto your heels, extending your arms forward on the floor. Enjoy the stretch for 30 seconds to 1 minute, while taking deep breaths that encourage relaxation and flexibility in your lower back.

5. Seated Glute Stretch

The seated lumbar glute stretch is as easy as taking a seat. Sit on a chair and cross one ankle over the knee of your other leg. Lean forward at your hips, feeling a gentle stretch in your glute muscles. If you need a deeper stretch, gently press down on your knee. Hold the stretch for 20-30 seconds and repeat this stretch 2-3 times to improve flexibility and reduce strain on your lower back.

 

Incorporating these five exercises into your routine is a positive step towards a healthier, happier spine. Focus on proper form, and let your body guide the way. For personalised advice or persistent back pain, make an appointment to discuss with your Osteopath. 

 

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