Tightness in the lower back can cause pain or make it worse. These exercises are a great way to promote movement through your lower back, therefore helping to increase mobility.
A big cause of lower back tightness and/or stiffness is bought about by prolonged sitting or standing therefore I suggest using these exercises to break up these long periods! Your lower back will be much better for it! (Not to mention your hips, upper back and mind!)
EXERCISE 1: STANDING MOBILITY FOR THE LOWER BACK
This exercise is aimed at increasing mobility through the lower/upper back. It’s great for those of us suffering from acute episodes of back pain who are finding it difficult to get up and down off the ground. Being able to provide some movement to the lower back is crucial in early management and rehabilitation of lower back pain.
1. Start standing tall with your hands by the sides of your body.
2. Run you left hand down the outside of your left leg (only go as far as you can, try not to aggravate your pain)
3. Return to standing and repeat to the right side. Doing 10-15 bends each side.
EXERCISE 2: SPIKEY BALL FOR GLUTES & TFL
Spikey balls can be an effective tool to help relieve both muscle tension and pain felt throughout the hips or lower back. You don’t have to use a Spikey ball – tennis balls, golf balls, lacrosse balls or anything round will do the trick. The point is to provide some self massage to the area of which is feeling tight.
1. Slowly lower your body weight over top of the ball.
2. Find 2-3 different tender points holding for 30-45s in each.
3. Repeat on both hips.
EXERCISE 3: LOWER BACK ROTATION MOBILITY EXERCISE
This exercise is aimed at helping promote rotation through your hips, lower and upper back. This particular exercise I use daily and believe that it is awesome to help increase range of motion!
Key points to remember!
1. Keep your knees together and both feet on the ground.
2. Keep both shoulders in contact with the ground.
3. Rotate 10-15 times to both sides.
EXERCISE 4: LOWER BACK SCORPION STRETCH
This exercise is aimed at stretching muscles through the lower back whilst decreasing tension and stiffness. This is another particular exercise I use daily to help relieve any lower/upper tension I may be feeling.
1. Start by laying on your back and bending your right knee and hip to ninety degrees.
2. Let your right knee towards your left side of your body.
3. Keep you both shoulders on the ground and hold for 30s-45s looking towards your right hand may also help)