Lower back pain affects millions of Americans each year, and is the most common reason people are missing from the workplace. It can be caused by a number of things such as complicated structure of bones, strained muscles, poor posture, obesity, or even psychological stress. Try out some of these simple exercises, and regain mobility and comfort for your lower back.
Hamstring Stretch
When you don’t stretch your hamstring you will lose flexibility in your lower back.
- Lie on your back with your legs straight.
- Lift one leg into the air, and clasp your hands behind your knee.
- Pull slowly until you feel your hamstring stretch.
- Hold this position for 30 seconds.
- Repeat with the other leg.
Knee Squeeze
This stretch will help keep your lower back limber and mobile.
- Lie on your back with your legs straight.
- Bring one leg up to your chest while wrapping your arms around your knee.
- Slowly pull your knee to your chest.
- Touch your chin to your chest while keeping your shoulders on the ground.
- Hold this position for 10 seconds
- Repeat with the other leg.
Hip Extension
This exercise will help strengthen your lower back without a risk of injury.
- Lie on your stomach.
- Lift one leg off the ground
- Hold this position for 5 seconds, and then lower it.
- Repeat with the other leg.
Curl Up
Keeping your abdominal muscles strong will help aid in the mobility of your lower back. This exercise will help strengthen your abdominal muscles.
- Lie on your back with your knees bent and your feet on the floor.
- Tighten your abs and lift your head and shoulders off the floor while keeping your neck in line with your spine.
- Hold this position for 5 seconds.
- Repeat 10 times for 3 sets.
Have any questions? Wanted to seek chiropractic assistance? Give the team at Petett Chiropractic a call at (425) 277-2225 or contact us online!
References: Live Strong: Lower Back Mobility Exercises