6 Simple Moves for Lower Back Pain
If you’re experiencing lower back pain, you’re not alone! Back pain is one of the most common complaints among adults. But did you know that there are simple and effective moves you can do to help alleviate your discomfort and lower back pain? There are many movements that can help, I’ve detailed six basic exercises that not only focus on the back but areas above and below, ultimately reducing your pain and discomfort. A favorite quotes from Ida Rolf, ‘Where you think it is, it ain’t.’
You don’t need any fancy equipment or gym memberships to do these moves – they can be done from the comfort of your own home, and they only take a few minutes a day. Remember, it’s important to consult with your doctor if you’re experiencing persistent pain or discomfort, but adding these exercises into your routine can be a great way to start feeling better and improving your overall quality of life.
Making a positive impact on people’s lives through better health and movement is my passion! Pain is a tough battle, and even as someone who’s into fitness, I’ve had my own struggles.
Take a moment to watch the accompanying video and explore the detailed descriptions of the movements below.
Click above to watch the video for 6 Moves for Mobility and Lower Back Pain.
Side-lying Back Body Breathing
- Lie on your side and place a towel roll or block under your head and towel or pillow under your side for support (optional), keeping your shoulder underneath you.
- Bend your knees to a 90-degree angle.
- Reach both arms straight in front of you. You can interlace fingers and press forward. Create a slight ‘C’ shape with your spine.
- Inhale: Feel your side and back expand as you breathe in. Relax your pelvic floor as you inhale.
- Exhale: Lift your pelvic floor, feel your ribs and belly slightly pull inward.
- Encourage full inhales and exhale all the air out gently.
- Repeat the exercise on both sides. Note any differences you feel between the two sides.
- This is how you should breath throughout the day! (Maybe not with such deep breaths..) Practice this breathing technique often.
- This exercise requires diaphragm and abdominal strength. If you find it challenging, try tucking your hips under and rounding your back more. It may take time and practice to improve.
- Focus on feeling the entire rib cage expanding in a 360-degree breath, engaging your abdominals, and breathing all the way down to your pelvic floor.
- Avoid feeling tension in your neck and shoulders and avoid inhaling too deeply into your pelvic floor.
Side-lying Mid-back Rotations
- Lie on your side with knees at hip height, or 90 degrees, and place a block or ball between your knees.
- Place your hand behind your head and gently rotate open, keeping your top knee in position. Think about rotating the ribs or your nipples towards the ceiling. Avoid forcing any movements and stay within a comfortable range.
- Avoid arching your back to extend your arm further. Instead, allow your arm to relax open to a comfortable position.
- Use a gentle squeeze on the block or ball to stabilize your spine and pelvis.
- Inhale, focusing on expanding the lower ribs and low back on the top side in a 360-degree breath.
- Exhale slowly, sinking deeper into the stretch. Engage your abs gently to bring your ribs down and inward as you open up.
- Pay attention to not arching your lower back. Rather think about keeping your ribs slightly tucking in.
- Feel the stretch in the mid-back, a gentle stretch in the chest, engagement of the abs during the exhale, and expansion in the lower back.
- Avoid any sensations of tension or discomfort in the neck, shoulders, or lower back.
Pelvic Tilts & Spinal Rolls
- Lie on your back with knees bent and feet flat on the floor.
- Press your feet into the floor and think about pushing your knees forward.
- Tighten your abdominal muscles and tilt your pelvis backward, flattening your lower back against the floor. Send your tailbone towards the ceiling. Hold for a few seconds, then release.
- You can do the opposite and roll your pelvis forward so the tailbone pressing into the floor and create a slight arch of your lower back off the floor. Keeping your ribs down.
- For a spinal roll, continue tilting your pelvis backward, rolling up one vertebra at a time, as far as comfortable. Keep the ribs down and engage the glutes and hamstrings to lift the hips higher.
- Slowly roll back down, starting from the ribs, then the middle back, lower back, and tailbone last. Imagine it like a pearl necklace lifting and lowering from the floor.
- Repeat these movements to activate and strengthen your core muscles, while relieving tension in the lower back.
Supine Iliacus Pullbacks
- Lie down on the floor with your feet flat and knees bent. Use a towel under your head if needed.
- Lift your tailbone slightly off the ground to engage your hamstrings and tilt your pelvis slightly backward.
- Focus on one leg at a time. Press down through the foot and reach up through the backside of the knee, positioning that knee slightly forward compared to the other leg.
- You will feel increased hamstring engagement on the leg that is not reaching and a sense of unweighting on the reaching leg. This helps your hips adjust.
- Introduce a towel or block between your knees.
- Squeeze the towel or block while performing the same motion as before, reaching through one knee and pulling back with the other.
- As you progress, gradually unweight the reaching leg to eventually lift that foot off the ground. Do not force it.
- Ensure that your TFL (tensor fasciae latae) and glutes are relaxed, and your back remains neutral without arching.
- Focus on feeling the activation of your adductors, hamstrings, and lower abs.
- Avoid feeling tension in your hip flexors, glutes, back, pinching in the front of your hip, or pooching in the lower abs.
Cat Cow
- Start on all fours, with hands beneath shoulders and knees below hips.
- Round your spine towards the ceiling, tucking your pelvis under and lowering your tailbone.
- Push through your hands to round your upper back.
- Arch your spine in the opposite direction by tilting your pelvis forward and lifting your tailbone towards the ceiling.
- Push down through your hands, widening your chest, and gently pull your hands backwards towards your knees for more tension, strength, and stretch.
- Repeat this motion for a few minutes, focusing on fluid movement and strengthening the core and arms.
- Notice the stretch it provides to your backside.
90/90 Hips -windshield wipers
- Sit with legs wider than shoulder width distance, knees bent at 90 degrees and feet flat on the floor.
- Ensure your feet are neither too far away nor too close to you.
- Keep your sitz bones and feet connected to the floor throughout.
- Slowly rock your knees from side to side, maintaining the position of your feet and bum.
- Avoid lifting your bum from the floor or forcing your knees down.
- Stop at the point where you feel resistance and switch sides.
- Repeat this movement several times.
In conclusion, if you’re among the many adults experiencing lower back pain, there is hope for relief. By incorporating simple and effective exercises into your daily routine, you can alleviate discomfort and improve your overall quality of life.
Whether you’re a fitness enthusiast or someone who has faced their own struggles, these exercises can be a valuable tool in your journey towards a pain-free and healthier life.