Lower back pain is very common, affecting many of us at some point in our lives. The good news is, gentle exercise can help, and there are several stretches to help lower back pain that can alleviate pain in the area. Weâ€™ll talk you through our top 5 in a moment, but first hereâ€™s a short introduction to the lower back.
The lumbar spine
The lower back region is known as the lumbar area, and lower back pain is sometimes referred to as lumbago. Â This is a part of the body that takes a lot of strain, supporting the weight of the torso whilst also enabling a high level of motion, allowing us to lift objects, twist our bodies around and bend over. So, pain in the lower back can commonly be caused either by inactivity and poor posture, or by too much heavy lifting or other movement affecting the muscles and ligaments in the region.
Itâ€™s common not to be able to identify the precise cause of lower back pain, but in most cases, it arises due to muscle strain or ligament sprain. The following stretches to help lower back pain are designed with this in mind; if you continue to experience pain or are concerned about your symptoms, always seek medical advice.
Our top stretches
- Bottom to heel stretch
This exercise helps to mobilise the spine and increase your range of movement. Start by kneeling on the floor, then move to all fours, with your hands placed directly underneath your shoulders. From this position, move your bottom slowly backwards to your heels and hold yourself there before moving back again. Repeat 8-10 times.
- Pelvic tilt
Doing this stretch will help lower back pain by strengthening your lower back. Lying on your back with a small pillow underneath your head, bend your knees and keep your feet flat on the floor. Squeeze your stomach muscles and flatten your back towards the floor, then tilt your pelvis towards your heels. Hold the stretch and then repeat 5 times.
- Knee rolls
Lying on your back, place your hands on your head. Keep your feet on the floor and bend your knees, then tilt them slowly to the right until they reach the floor. Hold the stretch, then gently return to the centre before tilting to the left. Do 3 repetitions on each side.
- Deep Lunges
Deep lunges help your body to support your lower back. Start by kneeling on one knee, with the other foot on the floor in front of you. Slowly lift your knee and hold yourself in that position. Repeat 3 times on both sides.
- Knees to chest stretch
This is a great stretch to help lower back pain. Start by lying on your back, then slowly pull one knee towards your chest and hold it there. Repeat with the other knee, 5 times each side.
Physiotherapy for lower back pain
At Harpenden Physiotherapy we offer a number of treatments to help lower back pain. Contact us on 01582 761448 to book an appointment.