10/12: How To Combat Stiffness In Your Lower Back

The Answer

Stretch the vertebrae in your lumbar spine. These are the bones in your lower back.

The Exercise

Lay face down on the floor. Place your hands flat down on either side of your head, so that your elbows are bent. Push down through your hands so that you lift your upper body up off the floor, keeping your hips down.

The Burn / The Stretch

You should feel the stretch in the centre of your lower back. Don’t push into pain.

The Duration

Hold for 30 seconds.

The Repetitions

Repeat 3 times, taking a 10 second break in between each stretch.

But… Why?

This exercise is particularly important for people who sit at a desk all day or spend a lot of time driving.

The Area

Doing this simple exercise everyday will improve the flexibility and stability of your lower back.

The Relief

This exercise will relieve aching pain in your Lumbar Spine, and may also relieve sharp shooting pain down your legs (sciatica).

The Injuries

The injuries which would be helped by this stretch include:

  • Pulled Lower Back muscle
  • Sciatica
  • Lumbar Spine osteoarthritis arthritis or stiffness
  • Lumbar Disc problem (i.e. prolapse, crushed or disectomy)
  • Posterior Pelvic Tilt posture (flat back)
  • The Relaxation

    All of the exercises in this program are designed to facilitate stress relief, relaxation and meditation if desired. Take this you-time to allow yourself to unwind while taking long, slow deep breaths throughout the exercise.

    The Program

    This exercise is part of my daily thirty minute Flexibility & Posture program. Its a balanced, light program which I have designed on thr back of successfully prescribing exercises for thousands of patients so far.

    You will be able to access the full program here on November 25th 2019.

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