Lower Back Exercises P1

Lower Back Exercises P1

These exercises are for those who SIT for a lot of the day, whether that be at a desk, in a car or on a bike!

The idea is to move in the opposite direction to what you spend most of your day in. These 3 exercises are a simple starting point.

1. Elbow prop

Lay on your stomach with your elbows beside your chest, then gently push up to rest on your forearms. Increase the stretch by pushing up onto your hands. Hold for 20-30 sec and repeat 2-3x

2. Forward lunge

Kneel with your right foot forward, tuck your tailbone under then slowly lean forward until you feel a pull at the front of your left hip. Hold for 20-30 sec and repeat 2-3x on each leg.

3. Straight leg pull

Laying on your back, bend your right hip and knee to 90 degrees and loop a towel around your foot. Slowly straighten your knee with your toes pointing toward your face using the towel to assist. Hold for 20-30 sec and repeat 2-3x on each leg.

Done daily these can help to decrease overload on certain tissues that may lead to back pain. These are VERY GENERAL suggestions for people who are currently not in pain.

For more specific advice I recommend you see a physio. For exercises for those who STAND for most of the day, click here.

To find a physio in your area of Australia or New Zealand click here.

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