Introduction
Lower back pain is a common issue that affects millions of people worldwide. Whether it’s due to poor posture, muscle strain, or an underlying medical condition, lower back pain can significantly impact your daily life. At The Woodford Physio, we specialise in helping our patients find relief through targeted physiotherapy exercises. In this blog post, we will share five effective exercises that can help alleviate lower back pain and improve your overall mobility.
1. Breathing
Breathing is a simple yet effective exercise to improve flexibility, rebalancing the high threshold, compressive movements of the global mobiliser muscles with those more subtle, lower threshold stability muscles.
How to Perform breathing:
· Lie on your back with your knees bent and feet flat on the floor.
· Place one hand on your chest and one on your stomach.
· Use your breath to move both hands up at the same time, then allow the breath to go, so both hands fall together.
· Allow the breath to leave your body, it doesn’t need any help!
Pro Tip: Perform this exercise on a yoga mat for added comfort.
2. Sternal search lights
This JEMS exercise can relieve tension in the lower back and improve spinal mobility.
How to Perform the Sternal search light exercise:
· Start sitting, feet relaxed on the floor
· Place an imaginary search light (‘torch in the uk!’) on your breastbone (sternum)
· Slide the torch forward and back, then side to side, up, down, round and round
Pro Tip: Focus on your breath to enhance the stretch and relaxation.
3. Child’s Pose
Child’s Pose is a restorative yoga pose that stretches the lower back and provides relief from discomfort.
How to Perform Child’s Pose:
· Kneel on the floor with your big toes touching and knees spread apart.
· Sit back on your heels and stretch your arms forward, lowering your forehead to the floor.
· Hold the pose for 30 seconds to 1 minute.
Pro Tip: Use a pillow under your torso for extra support if needed.
4. Bridge Exercise
The Bridge exercise helps strengthen the lower back, glutes, and hamstrings.
How to Perform the Bridge Exercise:
· Lie on your back with your knees bent and feet flat on the floor.
· Roll your pelvis towards you, lengthening the muscles in your lower back
· Start the movement in your feet, gentle pressure through both feet equally as you roll backwards
· When it feels right, allow the tail bone to come off the floor slightly, maintaining pressure through your feet and length through your back
· Repeat for 10-15 repetitions.
Pro Tip: Think smooth movement – one complete, relaxed motion is better than jerkey, high effort movements.
5. Knee-to-Chest Stretch
This stretch targets the lower back and can help alleviate tension and pain.
How to Perform the Knee-to-Chest Stretch:
· Lie on your back with your knees bent and feet flat on the floor.
· Bring one knee up to your chest, holding it with both hands.
· Hold for 20-30 seconds, then switch legs.
· Repeat 2-3 times on each side.
Pro Tip: Perform this stretch on a soft surface to avoid strain on your back.
Conclusion
Incorporating these physiotherapy exercises into your daily routine can help manage and reduce lower back pain. Remember to perform these exercises gently and consistently for the best results. If you have any underlying health conditions or severe pain, consult with a physiotherapist before starting any exercise regimen.
At The Woodford Physio we are dedicated to providing personalised care to help you achieve optimal health and wellness. Contact us today to schedule an appointment and start your journey toward a pain-free life.
