Lower Back Rotational Stretches for Lumbago
Studies have shown that lower back rotational stretch can help stretch the lower back and relieve tension. It will also work your core improving your stability and lumbago.
To perform the Lower Back Rotational Stretch:
- Lie on your back on the floor.
- Bend your knees with your heels as close to your buttocks as possible.
- You want your feet flat on the floor.
- Extend your arms out to the sides.
- Keep your knees and feet together.
- With your shoulders firmly on the floor, gently roll both bent knees over to one side. The objective is to try to get the thigh to come into full contact with the floor.
- Hold for 10 seconds.
- If this position is too challenging initially, allow the extended arm to come off the floor and loosen your back.
- Gradually over time, work to try to reach and extend the arm fully. You will feel the stretch from the lower back all the way up in through your shoulders.
- Return to the starting position and pause if you need too.
- Slowly roll your bent knees over to the opposite side, trying to make full contact with the thighs towards the floor.
- Hold, and then return to the starting position.
Repeat 5 to 10 times going to both the left and right.
The draw-in maneuver works the transversus abdominis. This muscle is located in the front and sides of your abdomen, stabilizing the spine and lower back region.
To perform the Draw-In Maneuver:
- Lie on your back on the floor with your knees bent and feet flat hip-width apart. keep your arms by your side.
- Place a towel, small ball or yoga block between your knees. Squeeze the object between your knees engaging your core.
- Draw the belly button down into the abdomen and tighten your abdominal muscles as if you are bracing to get punched. Aim to flatten your back on the floor.
- Hold the position for 5 seconds and relax.
- Repeat 5 times.
- As you progress, add alternating leg raises. Try to maintain a 90-degree angle in your legs and keep your knee’s aligned directly above your hips.
- Be sure to keep the abs tight and press your lower back towards the floor. Only let your toes touch the floor.
- Do this for a 1 minute then rest for 30 seconds.
- Repeat 3 times. Increase your time as you get stronger if you want. But make sure you back off if your lumbago increases dramatically. I little pain is okay, just do not overdo it.
The pelvic tilt exercise is great for getting some range of motion in your pelvis, lower back, and core. I have found that this exercise works great for lumbago.
To perform the Pelvic Tilt:
- Lie down on the floor or bed, face up.
- Knees bent with your feet flat and keep your arms by your side.
- You want to gently arch your lower back, pushing your stomach out.
- Hold the position for 5 seconds and relax.
- Flatten your back and pull your belly button in toward the floor or bed.
- Hold again for 5 seconds and relax.
Do this 10 times. Increase your number of reps daily as you get stronger.
Lying Lateral Leg Lifts
The hip abductor muscles get a workout with these Lying Lateral Leg Lifts. The muscles help support the pelvis, reducing the strain on your back and less lumbago.
To perform Lying Lateral Leg Lifts:
- Lie down on one side keeping your legs together and straight.
- Keep your lower leg slightly bent and use your hand to hold your head up
- Draw your belly button into your spine to engage your core muscles.
- With your top leg, raise it about 18 inches while keeping it extended and out straight.
- Hold that position for a couple of seconds.
- Repeat this 10 times.
- Then turn on your other side and lift the other leg.
- Repeat this 10 times.
Do 3 sets on each side.
Cat & Camel
The Cat & Camel can help lengthen your back making it stronger along with your abdominal muscles. I use this a lot and it really helps to stretch and strengthen your muscles. For me, it’s made a big difference with my lumbago.
To perform the Cat & Camel Stretch:
- Start in a position of comfort either on the floor or on a bed.
- Get on your hands and knees with your wrists, elbows, and shoulders on top of each other.
- Take your spine down into a curved position and this is known as the “camel”.
- Push all the way up to the top, tucking your body underneath rounding your back into the “cat” position.
- When you are in the cat position make sure you hold your abdominal’s tight for a few seconds before dropping down into the camel position.
- Continue to transition from one position to the next. Do it slow and controlled.
- As you get stronger you can try and hold the cat position longer.
You need to have strong back extensors if you want to maintain good posture. Those are the muscles that run along the sides of your spine. If your back extensors are weak, it can reduce your spinal and pelvic support. By doing the “Superman” it can help strengthen those muscles. This is one of those exercises you may need to pass on depending on your lumbago. I say this because I can do this exercise but choose not too. It has a bad effect on my lower back and makes nerves go “Zingy” with piercing pain at times. So, I stay away from this one unless I am ready for a healthy serving of lumbago!
To perform Superman:
- Begin by lying face down on the floor or on a bed. Extend your arms and legs like “Superman”.
- Raise both arms and legs about a foot up off the floor or bed.
- Try to pull in your belly button, lifting it off the floor to engage your core muscles.
- Stretch your feet and hands out as far as possible.
- Keep your head straight and you want to look at the floor to avoid a neck injury.
- Hold for about 2 seconds before lowering your arms and legs.
- If you experience any neck pain you can keep your head closer to the floor or bed.
- Return to your starting position.
Do 3 sets of 10 with 15 reps for each set.
If you are in need of a more challenging exercise? This can be altered by lifting the opposite arm and leg. Then alternate with the opposite arm and leg. The video shows you how to do this.
Seated Torso Twist Stretch
The Seated Torso Twist Stretch will aid in relieving pain. This exercise works your core muscles and strengthens the lower back.
To perform the Seated Torso Twist Stretch:
- Sit on the floor with the right leg straight and your left leg over the top of your right leg.
- Keep your spine straight up and down, and twist to the left, placing your hand on the floor. Place your right elbow on your left knee for assisting with the stretch.
- Hold the stretch for 20 seconds or more.
- Then switch legs and repeat in the opposite direction.
Having strong abdominal muscles will play an important role in supporting your spine. When you have weak abdominal’s it usually results in poor core strength. In turn, this affects your stability and that can cause lower back pain. Partial curls can help build a strong core.
To perform Partial Curls:
- Lie down on the floor on your back with your knees bent. Keep your feet flat and hip-width apart.
- Cross your hands over your chest.
- Take a deep breath in.
- When you breathe out, engage your abdominal muscles by pulling in your stomach muscles.
- Raise your head and shoulders about 2 inches off the floor. Keep your neck in line with your spine.
- Hold for 5 seconds, then return to the starting position.
- Repeat 10 times & do 3 sets.
Lumbago and Your Posture
All of the above exercises will work your core muscles, strengthening, improving flexibility, increasing your stability, and reduce pain from your lower back. If you have lower back pain, you should be conscious of your posture. Especially, how you carry heavy objects.
But when you are experiencing constant or frequent lower back pain it can be difficult. Speaking for myself, when I am experiencing lumbago which is all the time. I am constantly changing positions, trying to get comfortable. What happens is a find that good position but it does not last long.
One thing I wanted to mention when it comes to my chronic back pain. When I say I am in pain all the time, it’s not constant excruciating pain. The pain varies depending on my physical activity or “lack of” for that specific day. Again, I have to be mobile but if I am too mobile, that causes problems as well. For me, it’s a matter of a tolerable medium. Having constant pain, no matter what level of pain you are at can be very taxing on you physically and mentally.
If the Exercises are Not Working for You?
If the exercises are not working for you that’s okay. It can take some before you really start to feel any lumbago relief from doing them. They are not for everyone. I have written reviews for a variety of products that provide Lumbago relief. Many of the products will give you the relief you are looking for in a matter of minutes.
Have you ever sat in a Massage Chair? A Massage Chair can give you that mind-blowing massage you hear about. Not mention, an excellent option for dealing with your lumbago. Learn More about Massage Chairs.
Hi, I’m Drew. If you are suffering from back pain be it chronic or intermittent. I would love to hear your story?