Today I want to introduce you to 5 postural therapy exercises that will help you get immediate relief from lower back pain. You can do most of these wherever you are.
What’s Causing My Lower Back Pain
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Before we get to the exercises, I want to mention that it’s important to look for the root cause of your lower back pain. You can do these moves to get relief but wouldn’t you want to fix the root cause and get permanent relief instead? I’m sure you do.
So while you apply these amazing moves, don’t forget to also assess for the root cause. Sometimes it’s just a matter of sitting better by adding a lumbar support to your chair and car or taking more breaks to move around at work.
The majority of the time, the root cause is a combination of postural and muscular imbalances. Meaning… weak and underactive muscles that are failing to support the lumbar spine. And if that’s the case, you need to work on strengthening the deep muscle stabilizers to protect and support your spine.
Recommended Program: Deep Core Training – A One Week Plan To Build Strong Spinal Stabilizers.
Sitting and being sedentary makes this even worse. The moment you sit down, your core and glutes shut off completely. The rounded back posture adds even more pressure to your spine. And if your muscles are weak and can’t protect your spine, this can lead to constant back pain and spinal damage over time.
5 Lower Back Pain Relief Exercises
Here are the 5 exercises to get relief from lower back and hip pain. You don’t have to do them in order. In fact, I usually just do 3 after a long day of sitting. But I wanted to give you more options. Also, don’t forget to read the instructions. It’s important you do these right to feel relief.
Counter Stretch: This is my most favorite stretch. I can’t get enough of how much relief this exercise gives me. Start by standing and facing the wall or a counter. Your feet, hips, and knees should be aligned (one line).
Lockout your elbows, and kick your glutes backward to create an arch in your low back (try your best). Tighten your quads and disengage your shoulder blades. Breathe and hold for at least 30 seconds.
Sitting Floor: Start by sitting with your back against the wall. Stretch your legs out in front of you. Your back should be touching the wall (this is a good opportunity to restore proper back posture). Keep your shoulder blades on the wall at all times.
Now the goal is to have your hips also touching the wall. But if you’re extremely tight, you may not be able to. So there may be some space between the wall and your buttocks and that’s fine.
Tighten your quads and have your feet flex to point towards you. This may make your legs start to elevate and that’s totally fine. Rest your hands on your thighs and hold for at least 5 minutes. And don’t forget to breathe deeply as well.
Hip Flexors Release
Hip Flexor Stretch: Releasing your hip flexors will help you restore your posture and relieve tension from your lower back. As you get into that lunge and stretch position, you want to contract your glutes and tilt your hips backward a tiny bit to get to the PSOAS.
You can also click here for a full PSOAS release tutorial.
Low and High Cobra Exercises
Cobra Exercise: This is an amazing exercise to restore the spine curvature. I suggest you start slowly and move up as your flexibility increases. Going on your hands too early may put more pressure on your lower back, so start with the low cobra. You can keep your legs on the floor and just focus on breathing deeply and relaxing your lower back muscles. Or you can contract your glutes also and lift your legs up to engage the glutes.
Ball Opposite Arm To Leg Reach
Opposite hand to leg reach: You can do this without the stability ball. Adding the ball will challenge your core and the core and glutes love to train together. As you lift your arm and leg, keep your core tight and focus on a point ahead of you on the floor to keep your balance. If you lose focus you will lose stability. Do 10 alternating repetitions.
How To Incorporate These Exercises Into Your Day
These 5 exercises can be done anytime throughout the day. If you spent a lot of time sitting and driving, try to do these at least twice a day. Once mid-morning and again mid-afternoon. You can also repeat the stretches before bed to relax your muscles.
As I mentioned earlier, If lower back pain became chronic and you feel it’s starting to interfere with your life and activities, then you need to start strengthening your deep core stabilizers to protect your spine from load and pressure.
Chronic back pain can be so frustrating but it just requires some patience. You need to be mindful and know what causes the pain. Look at what you’re doing right before you start to feel pain. What are the triggers? which exercises or movements are leading to pain? You need to know these so you can fix your movement patterns and avoid these triggers.
Related posts to check out:
- How to strengthen a weak core
- How to effectively release the PSOAS muscle
- 7 Ways to get fast relief from lower back pain.
Recommended Program: Start Strengthening Your Deep Core And Protect Your Spine.