Natalie Seguin
Personal Trainer
In our Break Free from Low Back Pain workshop, certified personal trainer and athletic therapist, Natalie Seguin, taught a series of stretches, exercises, and key concepts aimed at alleviating and preventing lower back pain.
A common cause of lower back pain is a lack of strength in the core and postural muscles. This is often caused by a sedentary lifestyle and lack of appropriate training. In this blog post, we’ll share 5 stretches and 3 core exercises that can help you recover from lower back pain.
5 Stretches for Low Back Pain
Dynamic stretching can relieve pain by increasing flexibility, relaxing your muscles, improving your blood flow, releasing tension, reducing stress and releasing endorphins. With that said, there are some specific stretches that work better than others. Keep reading to learn 5 that can help you feel better.
Cat/Cow Stretch
The cat/cow stretch improves circulation, lubricates the spinal joints, and provides relief from low back discomfort and stiffness. By doing 8-10 rounds, you’re encouraging a healthier range of motion in your lower back.
Sprinkler Stretch
The sprinkler stretch is a simple movement of sitting back towards your feet while rotating your upper body. This exercise enhances flexibility and reduces stiffness in the lower back, providing a straightforward solution to your discomfort. Repeat these 8 to 10 times to counteract rounded posture.
Thread the Needle
A gentle stretch that releases tension in the upper back and shoulders, the thread the needle exercise improves overall spinal mobility. Holding the stretch for 15-20 seconds on each side can provide significant relief.
Hip Flexor Stretch
Tight hip flexors can pull the pelvis into an anterior tilt, leading to increased stress on the lower back. Stretching these muscles through this hip flexor stretch, also known as the couch stretch, can prevent that tilt, reduce the strain on the lumbar spine, and relieve your pain. Core strength is especially important for correcting anterior pelvic tilt, so be sure to do the core strengthening exercises at the end of this post as well.
Pigeon Pose
This yoga-inspired pose is fantastic for opening the hips and glutes, which can alleviate pressure on the lower back. Holding the pose for 20-30 seconds on each side encourages deeper flexibility.
3 Core Strengthening Exercises for Lower Back Pain
Perhaps the most important thing you can do to prevent, relieve, and recover from lower back pain is strengthen your core. A strong core will support the spine and encourage upright posture, allowing you to keep the chest high, shoulders back and hips directly under the shoulders. Core strength is key in correcting the “S” shaped posture that puts pressure on the lower back.
To improve your core strength, perform the following exercises 8 to 10 times every day.
Low Ab Marching
This exercise challenges your lower abdominal muscles while maintaining a neutral spine. Lifting your legs at a 90-degree angle and alternating the leg movement ensures balanced core engagement.
Dead Bugs
Dead bug exercises can help improve low back pain by strengthening the core muscles, including the transverse abdominis, which supplies stability to the spine. These exercises also promote better spinal alignment and reduce the risk of overextension, which can contribute to discomfort in the lower back.
Bird Dog
Bird Dog can help improve low back pain by enhancing core strength and stability. This exercise involves extending one arm and the opposite leg while on all fours, which challenges the core muscles, including the TA and erector spinae. Regular practice of bird dog can improve posture, spinal alignment, and overall core support.
It’s important to note that while core strengthening is beneficial, it should be part of a holistic approach to addressing lower back pain.
Conclusion
Through a combination of flexibility, strengthening, and a deeper understanding of key concepts, you can embark on a journey to enhance your overall well-being. Remember that consistency is key; these techniques gradually contribute to improved lower back health over time. Always listen to your body and consult a healthcare professional if you have any pre-existing conditions.
Begin Your Journey with Us
If you’re finding it challenging to get started on your journey, feel free to reach out to us for a complimentary consultation. We would be more than happy to offer some guidance to help you move forward. Sometimes taking the first step is the hardest, so don’t hesitate to get some help to kickstart the process. We all start somewhere.