29 Jun Lower Back Exercises P2
These exercises are for those who STAND for a lot of the day.
1. Knees to chest
Laying on your back, bring your knees to your chest. Gently squeeze them closer with your hands and rock side to side. Hold/rock for 20-30 sec and repeat 2-3x
2. Knees side to side
Lay on your back with your knees bent (feet on floor) and arms out wide. Keeping your shoulders on the floor, gently rock your knees side to side, gradually increasing the distance as tolerated. Pause at each side. Repeat 15-20x each side.
3. ‘Bow and arrow’
Laying on your side with your head supported, with bent knees & feet in line with hips. Place arms straight out in front. Bend the top elbow and move top arm like you are drawing an arrow from a bow (keeping hips still). Pause at the end of the movement. Gradually increase the distance as tolerated. Repeat 15-20x.
Done daily these can help to decrease overload on certain tissues that may lead to back pain. These are VERY GENERAL suggestions for those currently not in pain.
For more specific advice I recommend you see a physio. For exercises for those who SIT a lot of the day, click here.
To find a physio in your area of Australia or New Zealand click here.