Below are six exercises we find are super effective for reducing back pain, as described above, when done consistently each day. Please note, if any of these exercises significantly increase pain or your are already in severe pain, discontinue and consult a medical professional.
the 6 exercises
1 - child's pose
A gentle stretch will be felt across the whole back, sometimes stronger in the arms and mid-back. Repeating this morning, midday and night for one-minute is recomended.
2 - quadruped rocking
This feels almost like nothing is really happening. However, all the little joints, ligaments and tissues that form our spine benefit from a gentle mobilisation. This mobilises the spine as well as stretching the muscle. repeat 3 times per day for one-minute.
3 -ql (low back) stretch
Prepare for the best, deepest stretch you've ever felt. The QL or "quadratus lumborum" is a deep lower back muscle which ends up working way too hard when the back is tight. Stretching this muscle can give surprisingly quick relief. Three times per day for 30 secs, both sides.
4 - hip flexor stretch
Our hip flexors (front thigh muscle) are also found to be tight when our lower back is restricted and painful. Again, three times per day for 30 seconds, both sides.
The piriformis muscle is often very often found to be tight when the lower back is tight. Repeat this stretch 3 times per day on both the left and right side (30 secs). Stop this exercise if the stretch appears to worsen any symptoms and consult a professional.
Like the piriformis muscle, the hamstrings are often found to be tight when the lower back is painful. Repeat this stretch 3 times per day on both the left and right side (30 secs). Stop this exercise if the stretch appears to worsen any symptoms and consult a professional.
THE next step
Although stretching and mobilising can make you feel a lot better, we need something more to help you become more resilient to pain and tightness. There is a reason why the above muscles became tight and began giving you aches and pains. It's because our more superficial muscles kick in when your deeper core muscles switch-off and become weaker. Sitting at desks or having poor rehab after and injury are both among the top reasons for this happening. The tern "lower-crossed posture" is often assigned to lower back pain, as shown across.
1 - bridges
2 - planks