BACK PAIN - LUMBAR MOBILITY EXERCISES

These exercsies should only be commenced after consultation with our clinic, they are not suitable for everyone!

The joints and discs in your spine depend on gentle movements to keep them healthy. Low stress movement allows the passage of joint lubricating fluid and nutrients, and keeps the ligaments and muscles pliable.

If you have a back injury, controlled exercise may reduce pain and help restore normal function. Ask your Physiotherapist if these exercises are appropriate for your condition. Even if you don't currently have a back injury, these exercises may be beneficial in maintaining the mobility of your spine and preventing an injury from occurring.

The lumbar (lower) spine consists of five vertebrae, joined by spinal ligaments and muscles. It can move in six main directions - forward bending, backwards bending, side bending (left and right) and rotation (left and right). The following exercises incorporate all those movements. They should be done everyday, within a comfortable range. Stop if they cause you any discomfort.

1. Single knee to chest.
Lie on your back. Bend your right knee up to your chest, squeeze and hold for 10 seconds. Repeat with the left leg.

.2. Knees to chest..
Lie on your back. Bend both knees up to your chest, squeeze and hold for 10 seconds.

.3. Knee rolling in lying..
Lie on your back with knees bent and feet flat on the floor. Roll your knees to the left and to the right as far as feels comfortable.

.4. Half push up..
Lie on your stomach with your palms under your shoulders. Push up onto your hands to lift your chest off the floor. Keep your hips flat on the floor. Hold for 10 seconds, then lower slowly.

.5. Side bending in standing..
Stand with your feet hip width apart. Slide your hand Down the outside of your leg to your knee.
Repeat 10 times each side.