There are numerous potential causes of lower back pain which include poor posture, wear and tear in the facet joints(arthritis) and injuries.
Back tightness leads to pain and this in turn can make it difficult to perform daily tasks.
Generally, although uncomfortable back stiffness responds well to movement. The joints in the body rely on full mobility to assist in allowing free movement of nutrients to the joint and waste products away. The pain is often caused by this lack of movement so the best form of treatment is targeted stretching and exercises.
Below are the best exercises for the low back.
Knee Rolls
Lie down preferably on the floor but if not then most can be performed on the bed
On your back with your knees bent.
Keep your feet flat on the floor/bed
Stretch both arms out away from your body.
Keeping your shoulders, arms and feet still.
Lower both knees together toward the ground each way as far as you can easily do.
Repeat x 20
Pelvic tilts
Start as before with knees bent and feet flat on the floor.
Now roll your pelvis backwards and try to squeeze your lower back flat onto the bed.
Then release
Repeat x10
Bridging
The bridge position is common in yoga and pilates.
Lie down on your back with bent knees and feet flat on the floor.
Arms resting by your side
Keep the shoulders, feet and arms on the ground and raise the hips toward the ceiling.
Hold for 4–5 seconds and then slowly lower the hips back to the mat.
Repeat 5–10 times.
Single leg to chest
The single-knee-to-chest stretch can help stretch the lower back and legs.
Lie on your back
Pull one leg in toward the chest until there is a comfortable stretch of the back and hip
N.B Beware of this if you have had a hip replacement do not pull too far in.
Hold for 5 seconds release and pull back in x 5 each side
Double Knee to chest
As above but this time you pull both knees into your chest
Then release slightly and then pull in again
Repeat 5-10 times
Pushups
If you are able to roll on to your tummy.
Place both hands on the floor around ear level.
Keep your pelvis down push up on arms to extend the elbows and ease the back into extension.
Just go as far as you can within your pain free range.
Repeat x 10
Angry Cat Exercise
If you watch dogs or cats getting up they always stretch their backs like this
Start on your hands and knees.
Keep your elbows fixed straight
Now let the back sink down into a hollowed position
Now lift up and hump your back up pulling the tummy in as far as you can
Repeat this 10–15 times.
Exercises to do in the chair
1. Sidebends– Relax your hands down each side of the chair
Now slide each hand sideways towards the floor.
Repeat 5-10 each side
To get a stronger stretch lift one hand onto your head as you go down the opposite side
Thoracic twists
2. Sit and with arms across your chest rotate your body round each way. To make this stretch stronger pull yourself round holding your knee and the arm of the chair.
Repeat x 10 each way
Lumbar flexion
3. Sitting in the chair now lean forward to touch the floor between your feet.
Come back up and repeat x 5-10
Wall exercises
1. Pelvic tilts on the wall
This is similar to the exercise on the floor
Stand against the wall with your bottom, shoulder and head touching the wall
With feet slightly apart and knees very slightly bent
Tip your pelvis back pulling your tummy button in to flatten your back against the wall
Relax and repeat x 10
2. Side bends
Place your hands by your side and keeping your arms, back and shoulders against the wall at all times slide your hand down the wall one side.
Then the other way
Repeat 10-20 times
To make this a bigger stretch you can have one arm up above your head and keep it against the wall. Then side bend away from the bent arm side
Swing arms and walk
Now just walk fast swinging your arms holding nothing in your hands if possible.
Downloadable pdf here