Cat Cow Stretch

The first exercise we’ll talk about is called the Cat Cow.   This exercise is great at encouraging movement particularly in the lower back, but can also create more movement in the mid back and neck as well.

• Find a comfortable surface, maybe a yoga mat or stretch of carpet.
• Go on your hands and knees, hands underneath your shoulders, knees underneath your hips.
• Start with your lower back flat and from here, pull your belly button down to the floor and bend your head back to look up.
• This will cause you to have a ‘U’ shape in your lower back.
• Hold this position for several seconds and the pull your belly button up so that you are arching or humping your back whilst looking down.
• Hold this position for several seconds, then repeat.
• Repeat this movement 10 times several times a day.

Mackenzie Exercise

The second exercise is a modified Mackenzie exercise.

• Again, find a comfortable spot on the floor or mat and lie face down.
• From here, come on your elbows underneath your body and lean onto your elbows.
• This should bend your upper body upwards slightly, bending at your lower back.
• If you can tolerate this movement, you can move onto the next part of the exercise.
• If this is sore, stay in this position for about 30 seconds until the discomfort subsides.
• If it is still sore, you are not ready to continue.
• If you can tolerate this movement, places your hands underneath your shoulders, straighten your arms and rest in this position.
• Your back should be more arched than last time, bringing your lower back into extension.  Hold this position for around 30 seconds.
• From here, slide your bottom down, bringing it down towards your toes and bending your knees.
• Leave your hands where they were, stretching your arms as well and taking the pressure off your lower back.

You can rock back and forth between these two positions, bending your lower back.  You can repeat these movements 10 times.

Jefferson Curl

The next exercise is one of my favourites.   You may have heard of an exercise called the Jefferson Curl.  When you’re really good at it, you can use weight, but for our purposes we won’t use any weight.

The idea of this exercise if to bend forward one segment at a time all the way down and then straighten up one segment as a time.  That way you’ll improve the mobility in your spine between each vertebra.  Keep your legs straight throughout the process.

• Stand standing up tall looking straight ahead.
• Tilt your chin slowly to your chest feeling each segment of your spine in your neck bending forwards.
• Keep bending forward one segment at a time down your mid back and lower back.
• Finally, you’ll be bending as far as you can comfortably forward with your legs straight.
• The next part if to reverse the process, straightening up one segment as a time starting from your lower back, moving towards your mid back and neck.

You may find a particular spot in your back which is tight.  You can roll the movement back and forth through those segments to concentrate the stretch there and create even more ease and movement.

Pictures tell a thousand words so be sure to watch the video.

If you have any questions or want an appointment please book online or contact us.

Video: 3 Lower Back Exercises

These 3 easy lower back exercises may help you get the relief you’re looking for. Hope they help.