Lower back pain is definitely one of the most common complaints I have been treating for years now. Unfortunately modern lifestyle factors including sitting for long periods of time is bad for your health and your spine. Sitting puts extra pressure on your spine, which can contribute to back pain from herniated discs and pinched nerves, to general stiffness in your back. When your physical movement is limited, this can cause psychological distress, and the psychological distress can, in return, worsen the pain. It's very clear that a massage therapy along with strength programme is a worthwhile part of any treatment plan for chronic back pain. One off the best exercises for this condition is the prone cobra pose, as it creates spinal extension
This gentle backbend stretches trains your entire core-your lower back, glutes, and abs. All to give you a more stable spine, which will make you stronger in almost every exercise
How to do it:
● Begin lying on the ground with your hands flat on the floor at the level of your shoulders. Bend your elbows straight back and hug them into your sides
● Slowly push your hands to raise your shoulder off of the ground until you feel a slight stretch. Keep your neck in a neutral position
● Increase your range of motion by exhaling as you push further into lumbar extension
● Aim for 5 repetitions
You can also pair this exercise with a Prone Hip Extension to really work the lower back from both ends, if you like.