Self-managing muscle, bone and joint problems
Here are ten lower back and core exercises that a physiotherapist might recommend to help. They can all be done in the comfort of your own home, and are especially useful if you sit for long periods, as they help to encourage good posture and strengthen key muscles.
1. Cat stretch
This exercise helps to stretch your lower back as you move from kneeling on all fours to sitting on your heels.
Tips: The movement into sitting on your heels should be smooth and controlled. Don't hold your breath as you perform the exercise.
Watch a video demo
2. Anterior pelvic tilt
This improves lower back and pelvic movement by arching your back in four-point kneeling.
Tips: The movement should be slow and controlled. Breathe normally throughout the exercise.
Watch the video
3. Knee to chest
This helps to stretch your lower back muscles through active movement.
Tip: Do this lower back exercise slowly and with control.
Watch the video
4. Lumbar side-flexion
This helps to stretch your lower back by bending from side to side.
Tips: The movement should be slow and controlled, and should only be to the side.
Watch the video
5. Lumbar extensions prone
This exercise involves passive movement of the lower back as you lie on your front.
Tips: Use your arm muscles to push up as you allow your back to arch. Breathe out at the top of the movement and slowly lower yourself down.
Watch the video
6. Hip rolls
This involves lifting your lower back and buttocks off the ground by pushing through your feet in a gradual motion.
Tips: Your lower back should remain in a neutral position (neither arched or rounded) throughout. Hold the lifted position as steadily as possible whilst inhaling.
Watch the video
7. Lumbar rotation crook lying
Active movement of the lower back (rotation) by moving the knees side to side.
Tip: Roll the knees from side to side slowly and with control.
Watch the video
8. Bird dog
This exercise helps you strengthen your core stability, shoulder and buttock muscles. It involves four point kneeling with lifting your opposite arm and leg.
Tips: Your lower back should remain in a neutral position (neither arched or rounded) throughout. A straight line should form from your ankle to hip and hand and shoulder. Hold this position as steady as possible while maintaining a normal breathing pattern.
Watch the video
9. Abdominal engagement
By lifting your hips and knees, this exercise helps you strengthen your core stability muscles.
Tips: Activate your core stability muscles by gently drawing your lower abdomen towards your spine. Ensure your lower back remains in a neutral position (neither arched or rounded) throughout. Hold this position as steady as possible while maintaining a normal breathing pattern and keeping your knees and hips flexed to 90 degrees.
Watch the video
10. Dead bug
This exercise help you to improve lower back and core control through lifting your opposite arm and knee alternately.
Tips: Activate your core stability muscles by gently drawing your lower abdomen towards your spine. Your lower back should remain in a neutral position (neither arched or rounded) throughout. Hold this position as steady as possible while maintaining a normal breathing pattern.
Watch the video