5 Simple Movements For Lower Back Discomfort
5 movements for lower back discomfort
With the current situation being how it is, more and more people are experiencing lower back discomfort due to lack of movement while working from home.
This can be due to a number of things like the ergonomic set up of the home ‘work space’ or due to the decreased movement overall.
Here are five simple movements you can do in the comfort of your home to improve flexibility, increase mobility, and ultimately reduce discomfort in the lower back.
Note: The exercises below are not made to replace a professionals individually tailored advice. If you need additional help, then please seek out a professional you trust.
Hip flexor stretch
Start in a lunge position and place a pillow below your grounded knee
Knees should be hip width apart (not too wide, not too narrow)
Drive hips forwards whilst keeping back upright
Hold stretch for 30 seconds
Repeat on other side
Advanced: Rotate torso (away from stretched side)
What should I feel?
A stretch inside the hip and groin area of the rear leg.
Hamstring & calf stretch
Continue from hip flexor stretch
Straighten front leg and pull your toes up
Hold for 30 seconds
Repeat on other side
Advanced: Lower chest down to front leg
What should I feel?
A stretch behind the knee and upper thigh of the front leg
Hip external rotator stretch
Continue from hamstring and calf stretch
Remove pillow and slide front knee underneath your pelvis (front knee should be on your centreline)
Support your body with your arms
Hold for 30 seconds
Repeat on other side
Advanced: Lower chest down to front knee
What should I feel?
A stretch around the lumbar area, buttocks and hip of the front leg
Lumbar extensor stretch
Lie on your back
Lift both knees to your chest
Grab hold of knees and pull toward your chest
Lower back and hips should lift off the ground
Hold for 30 seconds
What should I feel?
A stretch both sides of the lower spine and pelvis
Bridge hold
Continue from lumbar extensor stretch
Hips and knees flexed with feet planted on the ground (knees are hip width apart)
Drive heels into ground and push hips to sky (avoid heels drifting away from hips during movement/hold)
Hips should not rise higher than knees
Hold for ten seconds
Repeat two more times
What should I feel?
Buttocks and hamstrings activating in both legs
General tips
Maintain slow and controlled breathing
To help with balance, focus on a single object and/or use a wall as support
Stay relaxed and work within your limits
Take your time and avoid sudden and jolty movements (no need to rush in lockdown)
If in doubt, ask us! We’re always happy to help.
Author: Craig Dalton, Massage Therapist
ONI Personal Training | Massage Therapy | Nutrition Coaching