For those days when your back is a little bit grumpy!
Do you suffer from lower back pain?
Yeah. Me too, thanks to a snowboarding accident in my early 20’s.
We’re not alone, as statistics show that 50% of Australians will suffer from lower back pain each month – and it is also something that tends to become more common in women as we get older.
While our first instinct might be to take a couple of pain killers, or rub on some analgesic lotion, there is another way. It’s 100% natural, and doesn’t cost a cent!
Of course I’m talking about some simple exercises for lower back pain, which can be incredibly effective at relieving a grumpy back.
Here are six for you to try, remembering that all of these movements should be SLOW and GENTLE – and of course, if your back starts hurting at any time, please stop and consult your health care professional.
Lie on your back, with your arms comfortably by your side, then draw your knees up and rest your feet on the ground, so they are about hip width apart.
Gently sway or “flop” your knees from side to side, while taking some nice deep breaths.
2 – Knee Circles
Start as with knee flops – lying on your back, knees up, feet on ground.
Lift your feet off the ground and hug knees toward chest, moving knees in a small circular motion.
3 – Knee Flop and Hold
Lie on your back, with your arms comfortably by your side, then draw your knees up and rest your feet on the ground, so they are about hip width apart.
Sway your knees over to one side, and let them pause there for a few moments before switching. Turn your gaze to face the other direction.
4 – Knee Rocks
Start as with knee flops – lying on your back, knees up, feet on ground.
Lift your feet off the ground and hug knees toward chest, moving knees in a side to side motion.
5 – Butt Circles
On all fours, try gently moving your butt in circles. It might feel and look a bit strange but is great for loosening up tight muscles in the lower back.
If it helps, you could pretend that there is a laser in your butt and you are trying to draw circles in the air with it!
After a few rounds, reverse directions.
6 – Kneeling Lat Stretch
From hands and knees, move tailbone toward heels which stretching arms forward in front of you. Lower forehead toward mat.
That’s it! If your back still feels tight and sore, repeat as necessary. If you have a specific injury, best to visit your health care practitioner for a proper diagnosis. (You may even be able to claim personal training on your health insurance!)
And if you’re the sort of person who prefers to see a demonstration, rather than read instructions for exercises for lower back pain, here’s a video which I’ve posted on YouTube.
