Lower back pain affects more than half of all Americans and experts say that nearly 80% of the population will experience back pain at some point in their lives.  One of the main causes is prolonged sitting for work.  The spine was not designed to sit for long periods in chairs, so it is important to keep the spine moving.  Move your back and move it often!

• Lower trunk rotations: Lying flat on the floor, bend your knees together and lay your arms out flat. Swiveling just your hips, lean your bent knees to the right until your right knee is touching the ground. Hold for a count of ten and rotate your knees to the left side. Repeat 5 times to each side.

• Cat-Camel: Begin on all fours.  Look up to the ceiling and while doing so, dip your back (like a cat stretching), hold for 5 seconds.  Then reverse the movement and arch your back like a camel with a hump. Again, hold for 5 seconds.  Time the movements with your breathing. As you breathe in, look up and be a “cat” as you breathe out, look down towards your belly like a cat. Repeat 10 times.  

• Prone Press-ups/standing lumbar extensions:  Lie flat on your stomach and place your hands next to your ribs.  Make sure your legs are straight. As you breathe in, slowly start to straighten your arms as if you were doing a push up with your hips staying on the mat.  (For all you yogi out there, perform a cobra or up dog).  Breath out and hold for 3 seconds, trying to relax the back, then breathe in, slowly lower and exhale.  Perform 10 times.  

You could perform this in standing if you are uncomfortable lying on your stomach.  Just place your hands on your hips and slowly start to arch your back/bend backward, then return to standing upright. DO NOT HOLD. Repeat 10 times.  

BONUS ACTIVITY: BRIDGES

This exercise is great because it can not only help to mobilize the spine, but also strengthen the mystical “core”!  

Begin lying on your back.  Place your feet flat on the floor so your knees are bent (about hip-distance apart). Breathe in and as you exhale start to lift your hips off the floor, try to think about lifting every single bony part of your back (spinous process) one at a time until your hips and trunk are in one straight line (like a ramp). 

If you are having any pain during these activities, then STOP immediately and consult a healthcare professional.  At Elevate PTR we are just a phone call away to keep you moving so you can reach your peak! 

April 20, 2020