The best way to combat low back pain is to take a few simple steps each day to prevent it from happening. Many times chronic back pain could have been prevented if a few simple exercises could be done everyday. As the old saying goes “An ounce of prevention is worth a pound of cure.”
These three exercises are a great way to improve lumbar mobility, stretch the muscles surrounding the lumbar spine, and increase circulation to the lumbar spinal segments.
- Single knee to Chest– With hand on top of knee, pull one knee in to chest until a comfortable stretch is felt in the lower back and buttocks. Repeats with opposite knee. Hold 3 seconds. Repeat 10 times on each side. Do 1-2 sessions a day.
- Double knee to Chest Stretch– With hands behind knees, pull both knees in to chest until a comfortable stretch is felt in lower back. Keep back relaxed. Hold 3 seconds. Repeat 10 times. Do 1-2 sessions per day.
- Lower Trunk Rotation Stretch– Keeping back flat and feet together, rotate knees to one side. Hold 3 seconds. Repeat 10 times each direction. Do 1-2 sessions per day.