You’ve made the commitment to keep your back healthy. But where do you begin?
This program is for beginners and is designed to work on flexibility, strengthening and mobility of the spine. If you are experiencing pain before or while performing the exercises, then consult your healthcare professional to prevent serious injuries.
Stretches
Knee to chest
This targets the muscles of the low back and buttock.
- Lie on your back with knees bent, keep stomach tight and small of back pressed to the floor.
- Slowly bring your knees to your chest and clasp your hands under your thigh. If you don't feel a stretch then progress by lifting your head and neck off the floor (like a ball).
- Hold stretch for 10-30 seconds and release one leg at a time. Repeat stretch 2-3 times.
Spinal twist
This targets the muscles of the low back and buttock.
- Lie on you back with arms out to the side approximately shoulder height.
- Cross your right leg over your left leg and then drop both legs to the left.
- Rotate your head to the right and keep arms flat on the floor. If you experience pain or discomfort then don't rotate your legs as far, use a pillow to block the amount of rotation. Also, keep abdominal engaged to protect the low back.
- Hold stretch for 10-30 seconds, repeat stretch 2-3 times, perform on both sides.
Prayer stretch
This targets upper and lower back, front of ankles.
- Kneel on your hands and knees, keep stomach tight.
- Drop buttock toward your heels and keep your hands on the floor outstretched in front of you. If you do not have the flexibility to bring your buttock toward your heels then use a pillow to support.
- Hold stretch for 10-30 seconds, repeat stretch 2-3 times.
Cat and camel
This targets the muscles of the upper back, lower back and abdominals.
- kneel on your hands and knees. Pull stomach and chin in as you slowly round your backup (think angry cat).
- Drop your stomach and arch your back in the reverse of the cat position.
- Hold each position of the stretch for 10-30 seconds, repeat stretch 2-3 times.
Strengthening
Press ups
This targets the low back muscles and abdominals.
- Lie on your stomach with a pillow at hips to protect low back.
- Lift your head and shoulders off the floor, keeping hips in contact with the floor and drawing in your belly button towards your spine. Come up to elbows or if you have the flexibility then lift higher on to hands.
- Perform 15-20 repetitions, repeat 2-3 times.
Pelvic tilt
This targets the four major abdominals (transversus abdominus, rectus, obliques) and stretches the low back muscles.
- Lie on back with knees bent with arms at side. It is important to coordinate breathing with movement.
- Inhale and bring your pelvis to neutral. Visualize your lower abdominals form a table top to balance a glass, this should be neutral pelvis.
- Exhale and contract abdominals and buttock muscles, flatten your low back into the floor and curl hips up, lifting about 1cm off the floor.
- Perform 10-15 repetitions, repeat 2-3 times.
Bridges
This targets buttock, hamstring, low back and abdominals
- Lie on back with knees bent with arms at side, keep knees shoulder width apart.
- Contract your buttock and draw your belly button to your spine.
- Exhale and contract abdominals and buttock muscles, lift buttock and vertebra one at a time off the floor. As you release roll through the vertebra one time to the floor.
- Perform 10-15 repetitions, repeat 2-3 times.
Back extension
This targets the low back muscles.
- Lie on stomach with a small pillow at hips to support back if any discomfort or pain, place arms at side.
- Raise your head and shoulders off the mat as high as comfortably possible. Hold for 2-3 seconds. Do not tense your shoulder muscles.
- Perform 10-15 repetitions, repeat 2-3 times.
This is a beginner program so if you can’t perform the number of repetitions then lower the number and work your way up.Stop if you have any pain or discomfort. This is designed to improve flexibility and strength not cause back pain. Also, consult your healthcare professional as some of the stretches or exercises may increase your pain or symptoms.
The stretches are always a good habit to continue; however the above exercise can be progressed to using weights or physioball to make more challenging
Enjoy the benefits of a healthy back!
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