Exercises for lower back pain
A series of exercise routines you can do to help reduce any lower back pain (occasionally referred to as low back pain), including tension, stiffness and soreness. These exercises from physiotherapist and BackCare expert Nick Sinfield help to stretch, strengthen and mobilise the lower back.
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.
You are advised to seek medical advice 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.
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. Read More