One of the most common issues I hear from clients is how sore or painful their lower back feels. This can happen from picking up heavy items incorrectly, or from an imbalance that could be anywhere from the ankles on up through the cervical spine. We first would need to address any imbalances and work through corrective exercise, along with specific stretches to alleviate soreness. Many of us sit for long periods of time whether at work or in the car and this can also make our lower back feel sore. A great way to try and avoid this is to set an alarm throughout the day as a way to help remind you to stand, stretch and lengthen the spine. There are great ways to be mindful of your low back such as stretching, posture and alignment, back strength, and core strength.
These specific stretches and core strengthening exercises can be done anywhere, no equipment needed. The first stretch is the standing forward fold, giving a generous bend to your knees to lengthen the lower back. You can also add some movement here by taking the opposite hand to the opposite elbow and gently rocking side to side. The second stretch and mobility exercise are cats and cows. Starting in a tabletop position on a mat or supported surface, hands and knees down and wrists should line up underneath the shoulders, knees underneath the hips. You’ll slowly lower the belly button towards the floor as you lift your chest up feeling the stretch through the core. Then you will round through the spine pushing the floor away and chin to chest as you exhale. In the third exercise, you will come to a seated position, legs out in a V or as wide as you can, take your right arm up and overhead next to your ear as your hand reaches towards the left foot focusing on keeping the right sit bone down. Remember to continue to inhale and exhale using breath to help get deeper into these stretches. You will then slowly release back to the center and stretch out the other side. Be mindful of how long you hold a stretch. About twenty to thirty seconds is long enough to gain length through the low back.
A couple core and lower back strengthening exercises are bridges and plank holds. To perform the bridge exercise, start by lying down on your back, arms down at your sides with palms face down on the mat with feet flat and about shoulder-width apart, and knees bent. You will slowly start to lift your hips off the floor, grounding through your heels to lift one vertebra at a time, and then pause for about a second at the top, squeezing your glutes to help strengthen the lower back and slowly lowering the hips back down one vertebra at a time. Repeat about ten to twelve reps and go for about three sets, beginning to increase reps or number of sets as you continue to build strength. For the plank hold, you will place either forearms down or hands, can also keep knees down with hips shifted slightly forward to engage the core, or keep both knees up so you are on your toes. If on your forearms, this will take some pressure off of your wrists, and be sure your elbows line up right underneath your shoulders and wrists stacked under shoulders if on hands. Bracing your core, hold this position for about fifteen to twenty seconds to start, and continue to hold until a minute as you gain strength. You should not only brace your core but also your glutes, legs, pectorals, or chest as you press the floor away from your forearms or hands. Always remember to breathe, using your inhales and exhales to help guide you through these exercises.
