Low back pain affects many individuals, hindering their daily lives. Here is a targeted mobility routine to alleviate discomfort and enhance flexibility.
- Cat-Cow Stretch: Start on all fours, round your back like a cat, then transition to an arched cow position. Repeat 8-10 times, focusing on spinal movement. This stretch reducestension and improves flexibility.
- Cobra to Child’s Pose: Lie on your stomach, lift your upper body into a cobra pose, then transition to Child’s Pose. Alternate between the two for 8-10 repetitions, promoting spinal flexibility and soothing lower back muscles.
- Lower Trunk Rotation: Lie on your back, lower both knees to one side, hold for 10-15 seconds, and switch sides. This exercise enhances lumbar spine mobility.
- Quadratus Lumborum Stretch: Stand with feet shoulder-width apart, cross one arm over your head, and lean to the side. Hold for 15-20 seconds, then switch sides. This stretch targets the lower back muscles, reducing tightness.
- Hamstring Stretch: Sit on a chair or bench, extend one leg forward, and reach towards your toes. Hold for 15-20 seconds, then switch legs. Stretching hamstrings alleviates lower back discomfort.
- Hip Flexor Stretch: Kneel with one knee down, push your hips forward, and hold for 15-20 seconds. Repeat on the other side. This stretch releases tension in the hip flexors, relieving low back pain.
Incorporating WPT’s targeted mobility routine into your daily routine can relieve low back pain and improve overall well-being. Remember to perform exercises within your comfort range.
For chronic or severe pain, reach out to us. We’re here to help you regain your freedom to move!
