Exercises for Low Back Pain

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Vital Wellness Centre

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This contains: Let's loosen up that low back! Keep your arms at your sides to maintain balance. Slowly swing your leg to the other side and then back. Make sure to do both sides, unlike me hehe. Save this for later for when that low back pain erupts again!

Sciatica Exercises

Lower Back Pain Exercises

Loosen up your Low Back with this Exercise!

Let's loosen up that low back with this mobility exercise that'll target your hips and mid-back - which can help relax that stiff low back of yours! ⚠️ Disclaimer: This post is solely for informational purposes and is not intended to be a substitute for professional medical advice.

Take a break from sitting and try this!

🚨 HEY YOU. YEAH YOU. GET UP FROM YOUR 🪑CHAIR AND START MOVING 🤸‍♂️ Or if you're not sitting, just do this then 😅 🎯 It's a little variation of a squat, where you're holding onto your toes, to force yourself into completing a hip hinge back and forth. 🎯 It's a great warm-up exercise 🏃‍♂️🏃‍♀️ before working on a 🦵 leg-day, or even before starting some 🫀 cardio work, but especially good for those that are glued to their desks

Healthy Lifestyle Tips

The 🌏 World's Greatest Stretch 🤸‍♂️ (with a twist 🥨)

❓ Why is it called the world's greatest stretch? I don't know actually. 🎯 Perhaps because you're in a deep lunge, reaching upwards with thoracic rotation and just overall moving 🏃‍♀️🤸‍♂️🚴‍♂️ a heck of a lot! 🎯 Mix that in with a neutral position of something called 'loaded beast' and you got yourself a heck of a mobility routine. 🛠 Try it out and let me know how the "world's greatest stretch" is, does it live up to what you'd expect?

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This contains: Reach up and around!

You can see me rotating a bit back and forth to get the perfect angle.

You can experiment with this to feel the biggest stretch!

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Low Back 💢 Pain? Try this 15 Second 🤸‍♂️ Stretch!

🎯 Try this stretch for just 15 seconds (preferably on both sides). 🚪I like to grab onto a door frame or something and hang off of it to get the most out of this movement, then reach over and ↩ swivel at my torso a bit. 🤸‍♂️ Stretches are a good way to quickly increase mobility and flexibility, and can stagnate 💢 pain for a bit. 🎯 At the end of the day, slowly integrating resistance training can help the most with your 💢 aches and pains!

Hip and Low Back 💢 Pain? Let's work on those Glutes 🍑

🚨Low Back Pain? Hip Pain? Weak Glutes? They're all 🚇 connected so let's get to work and start 🍑 strengthening them! 🎯 All you need is a resistance band - and even if you don't have one, you can still try these 🤸‍♀️ exercises! 1️⃣ Resisted Glute Bridges 2️⃣ Clam Shells 3️⃣ Clam Shells (v.2)

Human Anatomy And Physiology

Hip or Low Back Pain? Try this one exercise!

🎯 Remember that the 🔑 key is to perform all the actions that the glute medius muscle, does. 🎯 External rotation or turning outwards, raising your knee to 90 degrees up, and off to the side by 90 degrees. 🎯 Tenderness & weakness 🙄 of this muscle on the side of your hips - the glute medius has been associated with low back 💢 pain! 💪 Work on this muscle and watch as the discomfort from both your hips and your back slowly dissipate!

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Early treatment during an acute bout of sciatica is usually quite conservative, but it still means you should be moving around! Strengthening components of your core, thighs and legs will be important as the constant pain from nerve roots will mean you'll be less likely to exercise and therefore build strength and functionality certain muscles. Exercising those areas will bring blood flow, nutrients, pain-killing chemicals (from your own body of course) and positive downstream effects!

Exercises For Sciatica

Sciatica Pain Relief

Sciatica Pain

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Strengthening Exercises

2 Strengthening Exercises for Sciatica Pain Relief! | Vital Wellness Centre

Early treatment during an acute bout of sciatica is usually quite conservative, but it still means you should be moving around! Strengthening components of your core, thighs and legs will be important as the constant pain from nerve roots will mean you'll be less likely to exercise and therefore build strength and functionality certain muscles. Exercising those areas will bring blood flow, nutrients, pain-killing chemicals (from your own body of course) and positive downstream effects!

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This may contain: a woman laying on the floor in front of a blue wall with text that reads self - massage for low back pain

Quadratus Lumborum Stretch

Erector Spinae

Quadratus Lumborum

Muscle Knots

Foam Roller Exercises

Self Massage

Low Back Pain? Let's Massage it Away - DIY style!

Here you’ll just need a foam roller and a recovery ball. If you don’t have one of those, hopefully you have a tennis or lacrosse ball at home that can be a perfectly fine substitute. Our goal here it to promote local blood flow to our entire back – including the entire erector spinae group, as well as indirectly to the Quadratus Lumborum muscles. We’re also looking to rid ourselves of any muscle knots or trigger points here, which can be anywhere in our upper back all the way to our glutes!

Cat Cow Pose - Yoga Pose Exercises for Low Back Pain

Here are two classic yoga pose that you can do before you get to bed and after you wake up! If you want to work on a portion of your back - try to emphasize only that part. For example, in the video I tend to emphasize the mid back - but you can also choose to isolate the low back to get it moving!

Resistance Band Glute Bridges - Get those glutes into shape - Exercise for Low Back Pain

Here's an exercise to help develop the side of your glutes, which tends to be quite weak & tender with those that experience low back pain! Use a resistance band with greater tension for this, as you only need to isometrically or statically hold the abduction or 'sideways pushing' of your thighs against the band.

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This contains: Here's a ltitle exercise that you can do anywhere & anytime! It's an exercise that hits multiple muscle groups - abs, low back, glutes and your thigh/leg muscles!
Do this exercise to help promote some blood flow and strengthening of that core to help alleviate symptoms of low back stiffness and pain!

Low Back Pain Exercises

Leg Muscles

Muscle Groups

Do this everyday to help strengthen your low back and core! Low Back Pain Exercises

Here's a ltitle exercise that you can do anywhere & anytime! It's an exercise that hits multiple muscle groups - abs, low back, glutes and your thigh/leg muscles! Do this exercise to help promote some blood flow and strengthening of that core to help alleviate symptoms of low back stiffness and pain!

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This contains: Cat Cow is a great way of combining the two yoga poses to help increase mobility and add more movement to your back hygiene routine!

Do this for a warm-up, as a cool-down or just when you wake up to maximize its benefits!

Cat Cow Yoga Poses for Low Back Pain

Cat Cow is a great way of combining the two yoga poses to help increase mobility and add more movement to your back hygiene routine! Do this for a warm-up, as a cool-down or just when you wake up to maximize its benefits!

Bird Dog | Core Exercise for Low Back Pain

Bird Dog is a great core exercise to incorporate in your arsenal of movements to help with low back pain. Sometimes weakened or inactive cores can be a contributor in the mystery that is low back pain