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Advice wantedStretches or exercises for lower back pain?
I make a point to sit up straight whenever I can remember and try to do lower back stretches after I finish exercising. I still have an achey lower back most days. Has anything you've tried helped?
Hey I know your post is old but I just discovered that there’s a fitness circle on here. Normally I’m just lurking on gendercritical being outraged at the state of the world yet comforted that all you people exist.
Check out foundation training. I use it to counter my cycling posture, but it’s not just meant for cyclists. I haven’t ever paid for any videos, I normally just use the 4 or 12 minute ones:
12 min https://www.youtube.com/watch?v=4BOTvaRaDjI
4 min https://www.youtube.com/watch?v=vOgxWp0WyiI
Basically it trains your body to engage the chain of muscles that support the lower back. The 12 minute one felt like 40 minutes the first time I did it (so hard!), but now it feels totally doable.
Also fwiw i find that tight quads and glutes can cause my lower back to ache, so rolling those out with a lacrosse ball or foam roller can really help. For me lower back pain is less about stretching and more about engaging the core and rolling out tension in nearby muscle groups.
I like this stretch quite a bit, not sure what it's called. Lie on your back with your knees bent and feet on the floor. With your same-side hand, roll your knees to one side so they are flat on the floor and use your hand to hold them there, relax your legs and feet. Stretch the other arm out like a T in the other direction and turn your head and look at your hand, hold for a few minutes then switch sides. Repeat a few times. You can use a strap on your feet and stretch your legs straight too for more of a hamstring stretch, just make sure to always keep the legs relaxed so that you can relax your back and sink into the twist. If you use your leg muscles you won't be able to fully relax your back and get that stretch.
Search Youtube for "lower back" videos from yoga instructors Jen Hillman and Cole Chance of Yoga TX. They're terrific!
Do you do a lot of core work? I don't have specifically lower back issues, but I'm 55 and a couple years ago everything just generally felt kinda stiff. I started a modified daily Pilates mat routine and it's been a real game changer. Nothing hurts and I always feel good after a session.
This is what I started with. I started off with 3 reps of most exercises and modified a few (the instructor gives you some modifications, but you can easily Google and find others). The instructor, toward the beginning of her videos, does demonstrate a complete standard Pilates mat routine. I'm working toward adding an exercise or two over time to a full practice.
Hope your back starts to feel better!
https://www.youtube.com/watch?v=1cFGPbJ4bRc&list=PLUNW0rShATxyv_j9sOe0o6cjBMEYH47BO&index=15
A receptionist told me that she spends at least part of her shift sitting on an exercise ball instead of a chair. Places less stress on the lower spine and/or uses a different muscle group.
A rolled up hand towel in the middle of the back when seated is helpful Hot baths and showers. Heat pack.
As for exercises: lie flat on your back, bring one knee to your chest and gently pull it toward your chest. Hold for a few seconds and return leg to original position. Repeat a few times but do not hold for too long.
Again, lie on your back, bend your knees up, with hands flat on the ground, raise your lower body off the ground, hold for a few seconds and then lower your body until it is flat with the knees still up. Repeat.
These work for me but in the past too much enthusiasm in doing these made the problem worse. (Holding the strecth too long, doing more than 3-5 to begin, etc.) It may take a little time but it can help. To be honest if you can afford it a phsyiotherapist can be very helpful.
Good luck.