5 low back exercises to do at home!

All of us, whether we are key workers or working from home need to keep our spines moving correctly, whether you have low back pain at the moment or just wish to keep your back strong and mobile – try out these five exercises that you can do at home as part of your daily fitness regime!

Please remember that although the following exercises are suitable for most people, if you experience any pain whilst performing them, stop doing them immediately and contact your Chiropractor for some advice!

exercises

Knee to chest exercises

  1. Lie on your back with your knees bent and feet flat on the floor
  2. Whilst keeping your right foot flat on the floor, bring the left knee into your chest, hugging it with both hands, making sure you keep your low back pressed into the floor until you feel a slight stretch in your lower back
  3. Hold your left knee against your chest for 30-60 seconds, making sure to relax your legs, hips and lower back
  4. Release your left knee and return to the starting position
  5. Repeat steps 2-4 with your right leg
  6. Repeat this exercise three times for each leg

exercises

Bottom to heel stretch

 

  1. Kneel on all fours, with your knees under your hips and hands under your shoulders
  2. Keep your back and neck fairly straight and don’t lock your elbows
  3. Slowly move your bottom back towards your heels until you feel a slight stretch in your low back
  4. Hold the stretch for 30-60 seconds and return to the starting position
  5. Repeat 5 – 8 times, remember to only stretch as far as feels comfy

exercises

Knee rolls

 

  1. Lie on your back with both arms outstretched to the side with both knees bent and feet flat on the floor
  2. Keeping your knees bent and together, roll your knees to the left, just as far as you can go, keeping both shoulders flat on the floor
  3. Hold this position for one deep breath and return to the starting position
  4. Repeat this on the opposite side, alternating for 5 -8 times
  5. Only move as far as feels comfy and for added comfort place a pillow between your knees

 

Cat-Cow stretch

 

  1. exercisesKneel on all fours with your knees hip width apart and under your hips, your hands shoulder width apart and under your shoulders
  2. Arch your back by pulling your belly button up towards your spine, letting your head fall forward, this is the cat part of the stretch
  3. Hold this for 5 – 10 seconds, then return to the starting position
  4. Raise your head up and let your pelvis fall forward, curving your back down towards the floor – this is the cow part of the stretch
  5. Hold for 5 – 10 seconds and then return to the starting position
  6. Repeat the cat-cow stretch 8 – 10 times.

 

exercises

Bridge exercises

  1. Lie on your back with your knees bent, hip width apart and your feet flat on the floor and your hands by your sides
  2. Press your feet into the floor, tighten your stomach muscles and squeeze your buttock muscles
  3. Lift your hips off the floor, keeping shoulders,hips and knees in a straight line – avoid arching your back as your hips move upwards
  4. Hold for a slow count of 5 and then slowly lower your hips to the floor
  5. Rest for 20 seconds
  6. Repeat 8 – 10 times

If you have an issue that you would like to speak to a chiropractor about, please e-mail us at: chiropractor.peter.heale@gmail.com


Peter Heale Chiropractor in Hitchin and LutonFrom the team at Heale's Chiropractic Clinics
Over 30 years of helping people in Hitchin and Luton and the surrounding areas of Hertfordshire and Bedfordshire

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