Low back pain (LBP) can range from being a “nag” to totally disabling. Below are some exercises that can be done for the low back from a sitting position. They can be: 1) performed in public without drawing too much attention and 2) repeated every one to two hours with the objective of LBP from gradually getting out of control.
RULES
- 1) Do not participate in any exercise that creates sharp pain.
- 2) Stay within “reasonable” pain boundaries.
- 3) Do these exercises multiple times a day whenever you feel tight, stiff, or sore.
- 4) Take 10-30 sec. every hour rather than 15 min. twice a day.
SITTING LOW BACK EXERCISES
- SITTING BEND OVERS:
1) Bend forward from a seated position and slowly attempt to reach the floor.
2) Spread your knees as needed to allow a full range of motion.
3) Hold this position for 3-10 seconds or until it feels “loose.”
4) Do the opposite side—sit and arch your low back as far back as is comfortable. Repeat frequently with short hold times. - SITTING HIP / BACK STRETCH:
1) Cross your legs.
2) Raise one of your knees to the opposite shoulder.
3) Arch your lower back until you feel an increased stretch in your buttocks.
4) Twist the trunk of your body to the side the knee is raised.
5) Move your knee around to feel for the tightest “knots” and “work” them loose.
6) Modify by bending forward and repeating on the opposite side. - SITTING TRUNK ROTATIONS:
1) Twist your shoulders and trunk to one side while keeping your knees straight.
2) Reach back and pull for additional stretch, until comfortable.
3) Hold for 3-10 seconds or until it feels “loose” and repeat on the opposite side.
