Three Exercises to Improve Lower Back Pain

Sep 30

In a world where we are sitting down more than ever before, lower back pain is a common problem many professionals encounter on a day-to-day basis. In most cases, this pain tends to be very persistent and incredibly frustrating.

Thought to be caused by prolonged periods of sedentary behaviour, this pain can also be attributed to:

  • Underlying injury
  • Tight muscles and fascia
  • Poor mobility
  • Increased levels of stress
  • Poor posture

Fortunately, there are many exercises proven to aid the pressure of this pain. We spoke with Ash Brennan, Director of Personal Training and Exercise Physiology at RISE by Studio PP about the three most effective exercises to try if you suffer from pain in your lower back:

  1. Lumbar rolling

Lay on your back with knees bent and your arms spread out to the side. For a beginner option, keep your feet together and gently drop both knees to the left, and then to the right. For a more advanced stretch, position your feet hip width apart and drop your knees left and right. Keep your ribs relaxed and pressed down towards the floor throughout. Slowly repeat ten times each side.

  1. Pelvic tilt

Lay on your back with your knees bent and your feet hip width apart. Take a deep breath, feeling yourself inhale into your abdominal region. As you exhale, push your lower back into the floor and gently squeeze your glutes. Keeping your spine pressed to the floor, imagine your tailbone is reaching as far away from you as possible. You should feel a stretch through your lower spine. This exercise will help you disassociate movement between your lumbar spine and your pelvis.

  1. Book opening

Lay on your left side with your hips and knees bent and stacked on top of each other, and your arms in front and at shoulder height. Inhale as you lift your right arm towards the roof, slowly rotating your spine and lowering your arm towards the floor. Follow your right hand with your head, ensuring your neck and chest remain relaxed and neutral. Rotate your spine and hand as far as you feel comfortable, remembering to move slowly and take deep breaths. You should feel a stretch throughout your upper back and pectorals. Hold for 20 seconds and repeat on the other side. This exercise is great for improving posture, as lower back pain can often be caused by stiffness through your thoracic region.

RISE by Studio PP’s Stretch & Restore classes run through many of these exercises,, join us by downloading the app here.

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