Prevention exercises for lower back pain
First lets start with some stretches:
Knee rolls
Lie on your back with your knees bent, gently roll your knees to one side then draw back to the centre and alternate sides. Repeat 10 times on each side.
Knees to chest
Step 1: Lie on your back and hug one knee to your chest. Hold 10 seconds. Repeat 5 times for each leg.
Step 2: Lie on your back and hug both knees to your chest. Hold 30 seconds. Repeat 5 times.
Lumbar rotation
Lie on your back with your legs straight and arms out to the side. Bend one knee and rotate through your trunk as that leg crosses over the other and gently apply pressure down with your hand. Turn your head in the opposite direction. Your other shoulder should not lift off the ground. Hold for 30 seconds. Repeat 5 times each side.
Child’s Pose
Start on your hands and knees. Keep your hands on the ground as you sink your bottom down onto your heels. Hold for 30 seconds.
Cat stretches
Start position:
On your hands and knees.
Exhale:
Tuck your head and tail bone under and lift up through your back.
Inhale:
Curl back down and arch your back as you stick your tail bone out and look up.
Repeat 10 times.
Now for some exercises:
Basic Core Contraction
Rest your hands on your lower abdominals
Exhale:
Lift pelvic floor and draw in deep abdominals. You should feel your lower abdominals drawing gently away from your fingers
Inhale:
Hold
Exhale:
Relax
Repeat 10 times.
Leg lifts
Inhale:
Slowly lift one leg off the ground holding your knee at 90º, while keeping the other leg and hip still.
Exhale:
Deepen core contraction and slowly lower leg to starting position.
Repeat 10 times on each side, alternating sides.
Pelvic tuck and curl
Exhale:
Set pelvic floor/deep abdominals and gently contract the muscles in your bottom as you tuck your tail bone under and then curl up through your back, one vertebra at a time.
Inhale:
Hold
Exhale:
Slowly curl back down one vertebra at a time, untuck your tail bone and relax the muscles in your bottom.
Repeat 10 times.
