Exercise To Ease Lower Back Pain

Programme

Roll Downs (10 Reps)

• Stand with your feet just under your hips, leaning on a wall if needed; rest your weight in the centre of your feet.
• Drop your chin and begin to slowly roll your spine down and away from the wall, vertebra by vertebra, while exhaling.
• The abdominal stays lifted and there is a sense of lengthening of the spine as you roll down.
• Your arms track with your body, staying parallel to your ears.
• As the roll down progresses, you have the opportunity to deepen the scoop of the abs even more.
• Work slowly, peeling the spine away from the wall, allowing your head and neck to relax.
• Retract back to the starting position.

Rotations (10 Reps)

• Sit on a hard bottomed chair, neutral spine looking forward with the arms across the chest.
• Without involving any hip movement rotate from your torso until you can look behind you (slow and controlled).
• Return to centre and repeat on the other side.

Superman (5 - 10 Reps)

• Lying face down (on the floor or on a bed if you cannot get on the floor)
• Arms above your head (but resting on the floor)
• Lift the left arm and right leg together coming off the floor hold for 5 seconds then relax.
• Repeat with opposite arm and leg

Stretch

Finish workout with stretches holding for as long as possible, whilst staying within your own limits.

Hamstring (10 Reps)

• Sit on a chair (on the front half)
• One leg straight resting heel on the floor/one leg 90 degree with full foot on the floor
• Rest your hand lightly on your straight leg and begin to slowly bend forward rounding your back
• Slide your hands down to your knee until you can feel the stretch in the back of your straight leg and lower back
• Draw back and repeat

Knee Drops (10 Reps)

• Lay on the floor/Bed (face upwards) and feet flat on the floor/Bed. With your arms out to the side.
• Whilst keeping both arms and shoulders on the floor drop your knees to one side to rest on the floor hold and change sides.
• For a better stretch hold in position for as long as possible

Knee Drops (10 Reps)

• Lay on the floor/Bed (face upwards) and feet flat on the floor/Bed. With your arms out to the side.
• Whilst keeping both arms and shoulders on the floor drop your knees to one side to rest on the floor hold and change sides.
• For a better stretch hold in position for as long as possible