Four Exercises to do if you have Lower Back Pain

If you are experiencing daily low back pain from doing… well nothing, don’t worry you are not the only one. About one out of four people we encounter experience daily low back pain. Back pain can sneak up on you for a million different reasons: extended periods of sitting, a lack of strength, bad posture, excess body fat, bad lifting technique, or any number of other causes. While stretching may not be the be all end all, it can certainly help with a lot of back pain. These four stretches don’t require any equipment or a fancy gym membership, just you, the floor, and about 10 minutes. 

🐈‍⬛🐄Cat-Cow Stretch

Why it works: Cat Cows are my favorite exercise. Anytime I have been sitting too long these are a go to exercise. These are great at increasing spinal mobility and relieving lower back tension after your back has been frozen in a chair for 8 hours.

How to do it: Get on all four. Arch your back towards the ground breathing in and lifting your head (Cow). Then, arch your back towards the ceiling. Exhaling your air and pulling your belly button towards your spine (Cat).

Reps: 15 slow controlled reps.

🧘‍♂️Childs Pose

Why it works: Childs pose is a classic. This can loosen up your quadriceps, hips, and lower back. A great way to stretch the lower back and loosen up tight muscles.

How to do it: Start on all fours, sit back onto your feet with your arms overhead. Take deep breaths.

Hold: 30 seconds.

🐍Cobra Pose

Why it works: Cobra pose is the alter ego of the child’s pose. Stretching the front of your body, especially the hip flexors and abdomen. This can reduce the stress on your lower back.

How to do it: Lie face down with your hands under your shoulders. Press up onto your elbows first, then your hands if comfortable.

Hold: 30 seconds.

⚔️Cross Leg Stretch

Why it works: Doing a cross-leg stretch will loosen up your lower back, glutes, hips and more. It may help with SI joint pain or sciatica.

How to do it: Lay on your back with your arms out to your side. Lift one leg up and across your body. Let your body twist until your leg is on the ground. Work to get to the point that you can have both shoulders on the ground.

Hold: 30 seconds each side.

⚠️Important Note⚠️: I am not a doctor or physical therapist. When experiencing pain always go to a professional first. If you experience pain doing any of these exercises stop immediately.

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