Lower back pain is more common than you'd think - 6 exercises a top physiotherapist recommends for easy relief

Lack of regular exercise — Penny tells us that the key to a ‘healthier’ posture is movement.  

Start in an all-fours position with the knees under the hips and hands under the shoulders.  

1. THREAD THE NEEDLE

Place your feet hip-distance apart while lying on your front. Depending on how comfortable it is for you, place your hands one on top of the other, behind your forehead, with your elbows apart or by your sides. 

2. PRONE EXTENSION

Take a breath and pull your tailbone in toward you. Using your glutes to pull yourself into a shoulder bridge, exhale and begin to peel your spine away from the mat, vertebrate by vertebrate.

3. DELTA BRIDGE

With your hands beneath your shoulders and your knees beneath your hips, begin on all fours. Drop the forehead toward the ground and gently raise the midback into the sky.

4. COW/CAT

Assume the tabletop position (known to yoga practitioners as being on all fours) with your knees behind your hips and your hands beneath your shoulders. 

5. BIRD DOG

As you lie on your mat, bring your shoulders down away from your ears and let your lower back and shoulders drop heavily to the ground.

6. SLAPPY BUG

“The lower back is a matrix of interconnecting bones, joints, nerves, ligaments and muscles all working together to provide support and mobility,” Florence Penny, 

consultant musculoskeletal physiotherapist and founder of Flow Physio London explains. “Due to its complexity, it leaves you susceptible to injury and pain.”

Poor posture, muscle imbalances and overuse injuries are just three culprits of non-specific lower back pain, while stress and a lack of proper ergonomics at work or while working from home can also be the cause.  

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