11/08/2023
13 EXERCISES FOR LOWER BACK PAIN.
1) KNEE TO CHEST
Laying on your back, gently pull your knees to your chest, holding for a second, then extending your arms back out straight. Hold for 20 seconds, repeat 5 repetitions, perform 3 times per day.
2) KNEE ROTATION
With your feet on the ground, bend your knees and gently move them from side to side in a windscreen wiper motion. This exercise for lower back pain works by gently rotating your lumbar spine. Rotate to each side 10 times. Perform 3 times per day.
3) EXTENSIONS
Laying on your stomach, gently press up and extend your lower back. Do not hold this, but repeat the movement 10 times, for 3 sets, three times per day. If this stretch feels too strong you can adjust it by resting on your forearms.
4) LOWER BACK ROTATION
Tuck one foot behind the other knee, then gently pull your leg across. Hold the stretch for 20 seconds, repeat 5 times each leg, and perform 3 times per day.
5) CAT/COW
Start on your hands and knees, gently curve and flatten your mid back 20 times.
6) CHILD'S POSE
Start with your knees apart and toes touching. Reach out in front of you and sit your bum back towards your heels. Hold this pose for 30 seconds, repeat 5 times.
7) FOAM ROLLING
Foam rolling can be great part of exercises for lower back pain. Place the foam roller under your mid back, keep your backside on the ground, gently extend your spine backward. Hold for 30 seconds at a time.
8 ) PELVIC TILTS
Laying on your back, arch your lower back, then flatten it into the ground. Perform this 30 times.
9) SPICKY BALL ROLL ON GLUTES
Use a spiky ball to roll out tight muscles in your buttock. Roll the ball around the fleshy part of your buttock for 30 – 60 seconds at a time.
10) HIP FLEXOR STRETCHES
This will stretch out the front of your hip, hold the stretch for 30 seconds, repeat 5 times each leg.
11) PIRIFORMIS STRETCHES
This is a strong stretch for your backside, place your leg across over onto your other thigh in a figure four shape, and gently lower your buttock to the ground. Hold for 20 seconds. Repeat each leg 5 times.
12) THREAD THE NEEDLE
In a similar position to downward dog but on your knees, reach your arm through to give your mid-back a stretch. Hold for 30 seconds. Repeat 5 times each side.
13) HAMSTRING STRETCHES
Lay on your back, with one leg bent and one leg in the air with a stretch band around your foot. Hold for 30 seconds, repeat both legs 5 times.
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