Lower back exercises

In the above video, Kenny from Physio K is showing an exercise program for people with lower back pain, tailored for people who have disc issues or sciatic nerve problems. Numbness in the bum or further down the leg or the feeling of pins and needles could be an indication of this problem.  

  1.  Cat cow exercise.

On your hands and knees, in all four position, making sure that your hips are above your knees and your hands are underneath your shoulders. Try to tilt your pelvis forward and backwards. We're going to focus on the lower back, imagining tucking a tail in between your legs and then putting your tail up in the air. The curved up position is a bit like how a cat is rounding its back and the opposite, curved down position, is similar to the position of a cow. Do this for about a minute: 20 to 30 times and if possible multiple times a day.

  2.  Child's Pose

Stay in that position for 20 - 25 seconds and go down again. Do that four to five times in a row. If this is too easy for you then you can go to the next step, which is trying to extend your elbows. Put your hands underneath your shoulders, extend your elbows totally and try to relax in your back and look up. 

  3.  Stretch of the piriformis muscle

The piriformis is a muscle that's located in the pelvis, underneath the glutes. This muscle is important for your sciatic nerve health. Start with laying on your back and grab one knee with one hand and your heel with the other hand. Then, try to pull your leg across so you'll need to try and pull your knee towards your opposite shoulder, keeping your head relaxed on a pillow. Try to keep a 90 degree angle in your knee. Hold this for about 20 to 30 seconds and then relax.

These three exercises are the best exercises for people with lower back pain without nerve irritation. To see the video for exercises for people with disc bulges or nerve irritation, click here