Exercise for a Strong and Flexible Lower Back
The most important thing you can do to prevent low back pain is to have a strong core and flexible spine. And, if you have back pain the best thing you can do is strengthen your core and gently move your spine. This exercise is the best place to start whether you currently have back pain or none at all.
Start by finding a soft mat or surface.
Step 1: Stack your shoulders over your wrists, and hips over your knees. Keep your spine straight, look down between your hands, keeping your neck in the same line as your spine.
Step 2: Inhale slowly and drop your belly down, tilt your tailbone up, lift your chin away from your chest. Make a “U” shape with your spine.
Step 3: Exhale, arch your spine up, pull your belly button in and up towards the spine, tuck your chin in towards your chest.
Step 4: Repeat Step 2 and Step 3, using your breath as your guide.
How long? Try to do this exercise for 1 minute, every day. Everyone has different needs, so you may want to continue for a longer amount of time, or do this multiple times in a day. If you have back pain, or have more questions, consult with your chiropractor.
This exercise helps to relax the musculature of the spine and improve spinal-flexibility. By being focused on breathing with each movement you will also begin the process of strengthening the core (more on that later). Finally, this simple exercise is the most effective at increasing disc imbibition, increasing the blood flow to the discs of the spine, helping to heal injured tissue and strengthen the discs.
You can watch a video of this exercise here.
Have a wonderful week!
~ Dr. Kate