Basic Lumbar Routine
This routine is recommended for patients under chiropractic care. Feel free to try this at home to maintain your own spine, but if any pain is encountered, please consult your healthcare practitioner. Always avoid positions that aggravate any pain. You will also note that all static stretches will follow a strict 30 second hold. Research has shown that a MINIMUM of 30 seconds is necessary to reap the benefits of any given static stretch. Use a timer or if you are counting in your head, count to 50 seconds because most of us count faster than we think. Existing patients with an active rehab program, remember to bring your rehab workbook/worksheet to your appointments!
Wiper
Lie on your back. Stretch your hands out and place them on the floor for support. Bring both knees up to a 90 degree position. Keeping both knees together, slowly lower them down to each side of your body.
Repeat this 10-20 times to mobilise your low back.
Avoid this if you feel pain.
Knee To Chest
Lie on your back. Bring your knee toward your chest and allow the other leg to drop free towards the floor. Bring it to the point of stretch (no pain).
Hold 30 seconds.
Repeat on other side.
Lumbar Twist
Lie on your back. Bring your knee across your body. Use your hand to drive the knee towards the floor. Bring it to the point of stretch (no pain). Keep both shoulders flat on the floor. You should feel the stretch in your bums, if your low back is tight, you might feel the stretch all the way up your low back.
Hold 30 seconds.
Repeat on other side.
Piriformis Stretch
Bend one knee and place the other ankle on that knee. Similar to the position you are in when you cross one leg sitting on a chair. Place your hands behind the bent knee and pull towards your chest. Bring it to the point of stretch (no pain).
Hold 30 seconds.
Repeat on other side.
Plank
Lie on your tummy and get up onto your elbows. Tuck your tummy in and squeeze your bums. Then come up into a plank position. Imagine your head, shoulders, hips, and ankles all in one straight line. Do not let your tummy sag down.
Stay in that position for 10 seconds first.
Work your way up to a one minute effortless hold.
Cobra Pose
Lie on your tummy. Get up onto your elbows or hands. Try as much as you can to relax your low back and keep your hips on the floor.
Hold for 30 seconds to a minute.
Supine Bridge
This is a reverse plank and a more advanced exercise. Lie on your back. Ensure there is a small arch in your back. Tighten your tummy and your bums. Ensure that as you tighten, your continue to breath normally. When ready, keep your tummy tight, squeeze your bums and thrust your hips into the sky. Imagine your shoulders, hips, and knees are in one line. Actively squeeze your tummy and bums.
Hold for 30 seconds then lower bums down in a controlled manner.
Repeat 10 times.
Prayer Cat Camel
Start in a neutral position with your hands under your shoulders and your knees under your hips. As you breathe out, go into a prayer position (bringing your bums toward your heels, feel the stretch in your low back). As you breathe in, go into a cat stretch (dropping your tummy towards the floor and looking up into the sky). As you breathe out, go into a camel stretch (imagine your upper back rising towards the sky). As you breathe in, go back into neutral position. Check that your hands are still directly under your shoulders, and your knees are still under your hips.
Repeat this cycle 10 times.
Breathe slowly and intentionally. Don’t rush this.
Resources
For patients wanting to include a simple exercise routine, you may try the 7-min Workout. There is an associated app that may be downloaded to guide you as you begin your fitness journey. Remember, you don’t have to be great to start, but you have to start to be great. Small simple actions done repeatedly have great accumulative power. What are you waiting for? Your fitter self is fighting to come out now!
Looking for more?
If you're looking for a simple full body exercise routine. Try the 7-Min Workout.
