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Exercise for Lower back pain

I can guide you through a basic exercise routine for lower back pain. However, I cannot provide images directly. You can easily find illustrations or videos of these exercises online for reference.


1. Cat-Cow Stretch:

  •    Start on your hands and knees in a tabletop position, with your wrists under your shoulders and knees under your hips.
  •    Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (Cow Pose).
  •    Exhale as you round your spine, tucking your chin to your chest and pulling your belly button towards your spine (Cat Pose).
  •    Repeat this movement for 10-15 reps, flowing smoothly between Cat and Cow poses.

    

Cat-Cow Stretch

2. Child’s Pose:

  •    From tabletop position, sit back onto your heels, lowering your forehead to the ground and extending your arms forward.
  •    Keep your hips over your heels and reach your arms as far forward as comfortable to feel a gentle stretch in your lower back.
  •    Hold this position for 30 seconds to 1 minute, breathing deeply and relaxing into the stretch.

            

Lower back pain exercise

3. Pelvic Tilts:

  •    Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  •    Flatten your lower back against the floor by tilting your pelvis backward (posterior pelvic tilt), engaging your abdominal muscles.
  •    Hold for a few seconds, then release and allow your lower back to arch slightly away from the floor.
  •    Repeat this movement for 10-15 reps, focusing on controlled movements and maintaining core engagement.

    

Lower back pain exercise


4. Knee-to-Chest Stretch:

  •    Lie on your back with both knees bent and feet flat on the floor.
  •    Bring one knee towards your chest, clasping your hands around your shin or behind your thigh.
  •    Hold this position for 20-30 seconds, feeling a gentle stretch in your lower back and hip.
  •    Switch legs and repeat on the other side.

        

Lower back pain exercise


5. Bridge Pose:

  •    Lie on your back with knees bent and feet hip-width apart, flat on the floor.
  •    Engage your core and glutes as you lift your hips towards the ceiling, creating a straight line from your shoulders to your knees.
  •    Hold this position for 10-20 seconds, focusing on keeping your hips level and avoiding overarching your lower back.
  •    Slowly lower your hips back down to the floor and repeat for 8-10 reps.

    

Lower back pain exercise


Perform these exercises regularly, aiming for 2-3 sets of each, 3-4 times per week. Make sure to listen to your body and stop any exercise that causes pain or discomfort. If your lower back pain persists or worsens, consult with a healthcare professional for personalised advice and treatment.

This exercise should be performed under the supervision of a physiotherapist.

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