Follow the demonstrated exercises below and help stretch, reinforce and mobilize your lower back. Want to do this routine at least once a day if you can manage it. Once you feel confident, walking, cycling and swimming can even compliment your new exercise plan. The key is to begin gently to get your back used to the movements and to work out how far you can go in each position without making your pain worse. Let’s learn the routine and get your spine back to good health.
Starting position from bottom to heels:
kneel down on all fours. Place your knees under your hips and under your shoulders with your hands. Make sure you don’t over-arch your lower back and keep your neck long, your shoulders back and your elbows unlocked.
pull back your bottom slowly while keeping the natural curve in your spine. Hold for a deep breath this stretch and then return to the starting position. Repeat 8 to 10 times this exercise.
Top tips for success:
avoid sitting back on your heels if you have a knee problem. Do this exercise in front of a mirror or an exercise buddy to ensure the correct position is maintained.
Lie on your back and put under your head a small flat cushion or a book. Bend and hold your knees together. Make sure your chin’s upper body is relaxed and tucked gently.
Keeping both shoulders on the ground, rolling your knees to one side with your pelvis and following this action. Hold for a deep breath this position and then return to the starting position. Repeat this exercise, alternating sides, 8 to 10 times.
Top success tips:
stretch only to the extent that it feels comfortable. Place a pillow between your knees to provide extra comfort and support.
The exercise: Arch your back by pushing your hands down. In this position, as you arch backwards, you will feel a gentle stretch in the stomach muscles. Before returning to the starting position, hold this position for 5 to 10 seconds.
Repeat 8 to 10 times this exercise.
Top success tips:
Don’t try to bend your neck back.
Keep grounded your hips.
These simple stretches can make a major difference to your spine’s health.
Before starting any new exercise routine, please contact your healthcare provider and immediately stop any activity if your pain or symptoms worsen.