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.

Other helpful content:

• Exercises For Back Tightness

• Self Massage For Neck Tension

• Exercises For Stiffness At Work

• Exercises For Sciatica

Author: Craig Dalton, Massage Therapist

ONI Personal Training | Massage Therapy | Nutrition Coaching