3 steps to relieve lower back stiffness

 In Flex Blog

Lower back stiffness and pain can be a real… well… pain in the you know what. The lower back is the most common area of the musculoskeletal system to experience pain and it is expected that up to 80% of us will experience some lower back pain in our lifetime.

Whilst it can be a common experience, and there are many reasons why it may be happening to you, it doesn’t have to be something that lasts. Here at Flex Sports Physiotherapy our Physiotherapists and Myotherapists are well equipped to help you out. If you are experiencing pain or stiffness in your lower back, we encourage you to get in touch. In the meantime, we’ve put together 3 things you can do at home that may give you some relief.

(Please note that if you have acute low back pain, you should check with your practitioner if these exercises are suitable for you).

1. Cat & Camel Pose
Perform for approximately 60seconds.
• Start on your hands and knees with your back in a neutral position.
• Arch your back, lifting your head up and pushing your tailbone out, which makes a dish with your spine. Hold this position.
• Next, bend your back up by tucking your head and tail bone in and pulling your belly button in towards your spine, making a curve through your back. Hold this position.
• Repeat the movements back and forth in a smooth manner.

2. Sciatic Glide
Perform 5 stretches each side, holding each stretch for 10 seconds.
• Lie on your back with your legs straight and a hip’s width apart.
• Bring one of your legs in towards your chest and interlace your fingers behind your thigh.
• With your arms straight, allow your leg to rest in the grasp of your hands.
• Holding this position, slowly straighten your knee and pull your toes towards you.
• When you feel a gentle pull down the back of your leg, lower your leg back down to the starting position and repeat. Continue this movement at a steady pace.

3. Thoracic Rotation Stretch
Perform 5 stretches to each side, holding each stretch for 10 seconds.
• Sit upright in a chair. Rotate your body around to one side, then rotate around to the other side.
• You can hold onto the back of the chair to pull yourself around and increase the stretch.

In all seriousness – having aches, pains and stiffness is a normal part of being a human and we don’t always need to rush off to get checked at the first hint of something happening. But, if what you’re experiencing is abnormal for you, prevents you from your normal daily activities, lasts longer than expected and doesn’t respond to your own management; it’s likely worthwhile to book an appointment with us to get you heading in the right direction.

To book an appointment with us, click here for our online bookings.
If you’d like to join us for one of our online Stretch and Mobility Classes, head along to our Online Group Exercise Classes page for more information or book a class here.

 

Written by Myotherapist, Matt Jeffers

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