Exercise for Lower Back Pain

This is one of my favourite types of exercise for lower back pain.

Advertisement - Article Continues Below

Level – moderate

• On hands and knees
  
• Arch your lower back upwards ( a bit like the cat stretch in yoga)
  
• Don't rock forwards and backwards - your nose should stay pointing at the same place on the floor.
  
• Don't do press ups either - keep your elbows straight.
  
• Think about ‘tucking your tail in’ if you are having trouble with this.
  
• Make sure that you stretch your lower back and not just the area between your shoulder blades.
  
• Practice tightening your lower stomach muscles to increase the stretch in your lower back area.
  
• Stretch slowly and with good control.
  
• Get someone to check it for you to make sure you are doing it right.
  See a video demonstration of this back stretching exercise below:

 

• I like this exercise because it has several effects.
• It moves your low back, stretching muscles and ligaments.
  
• Its good for tightening the abdominal or 'core stability' muscles.
  
• It helps teach you how to move your pelvis independently of your lower back - something many people with lower back pain have problems with.
• This exercise can be paired with this back extension exercise to increase the amount of extension or backwards bend in your low back.

Advertisement - Article Continues Below

Exercise for Lower Back Pain - Stretching Exercises Main Page

Lower Back Pain Toolkit Home Page