Posted on June 19, 2015 by Kate Halsall
Whether you have lower back pain already or are keen to avoid getting back pain; there are a couple of simple rules to follow which could help you. We’ve touched on some of these rules in previous blogs – checking your posture, correct training or workout plans and so on. For me personally, the first and foremost rule is to follow these 5 essential exercises to manage lower back pain. Simply put, the 5 vertebrae which connect your spine to your pelvis and are classed as your lower back, should move in a certain way. As such, you need to exercise or stretch your back in the direction of your natural ranges of movement to keep it as healthy as possible.
Flexion
The normal range of movement for back flexion is between 60-90 degrees. A standing forward bend (or forward fold)is exactly the movement and the stretch for this. Literally you’re just bending at the hips and reaching your arms towards the floor. If you can keep your legs straight this gives you a nice hamstring stretch too! I also recommend “knee hugs”- lie on your back and bring your knees tight to your chest and give them a big old hug.
Extension
The normal range of movement for lumbar back extension is between 25 and 30 degrees. Performing back extensions such as the picture demonstrates (beach not essential), lengthens the hip flexors and strengthens the lower bak.
Lateral Flexion/Side Bending
We should be able to reach our arm down the side of our leg. When we do this, our lower body should bend between 25 – 30 degrees. You could of course just do weighted side bends as part of your exercise regime; but from a flexibility point of view, yoga’s triangle pose is perfect for this (as per the picture). This is a great website for instructions on how to achieve this pose:
http://abc-of-yoga.com/yogapractice/thetriangle.asp
Rotation
I’m not going to put numbers on how much spinal rotation you have – every one is different and I don’t want people to force the rotation. So remember those knee hugs? Start in that position then release your knees taking them down to one side (try and keep your shoulders down). Then take them across to the other side. You can increase this stretch by extending your legs to the side, or simply taking one knee down and keeping your leg straight.
My Favourite
Yoga Yoga Yoga Yoga
I read a great quote the other day that described yoga as a “movement diet”. I can’t emphasize my passion for this enough. It works every part of your body, flexibility and core. If you want to keep moving to your full potential, you need to do this!