Lower Back Strength & Mobility Routine
This is a general exercise program that is tailored for those of us that have a stiff lower back and also concerns about their posture due to too many hours sitting behind a computer.
Please note: If you have acute (sharp) lower back pain please don't do this routine.
It is optional, but I recommend to begin with a 15 minute walk at a medium to fast tempo. There is nothing that walking does not help, and it especially good for tight lower backs. If you include the walk you will be done with this routine in a bit over 30 minutes, without the walk around 20 minutes and you are done.
The first exercise, the split squat with thoracic rotation, serves two purposes. It provides a good stretch to our hip flexors, especially the psoas muscle, and simultaneously opening the front of the chest and rotating our thoracic spine. Both of which need to be improved in desk workers. It also provides a nice warm-up for the next exercise.
We have been performing and recommending the Lower Back Foundation video for years, and with great success. It is one of the best bang-for-your-buck exercises there it. Done consistently over a period of time will greatly improved the resilience of your lower back and pelvis. At the same time, when done correctly it provides a traction and lengthening effect onto the thoracic spine.
Everyone thinks that a strong core is important to preventing lower back pain. We think that that statement is a little misleading and simplistic, but that is a story for another day! Having said that, it is certainly not a bad idea to have a strong core - if you choose the right exercise to strengthen it.
We recommend you do this routine 2-3 times a week. As with anything, the more consistency you have with this routine, the more rewards you will reap. Your body will thank you!
Lower Back Strength & Mobility Routine
Split squat with thoracic rotation
The split squat with thoracic rotation is great for hip mobility and thoracic rotation.
To begin the movement, start in a push-up position.
The first step is to bring one leg outside your hand. In this position, you should feel a stretch on the hip flexors on the back leg and a stretch on the adductors on the front leg.
The second step is to reach to the sky with the hand, ensuring you rotate through your thoracic spine.
Hold the top position for 3-5 seconds then swap sides.
We recommend starting with 6-8 reps each side for multiple sets.
Lower back foundation routine
The 12 minute routine in this video, called the lower back foundation, is powerful and effective.
All the movements that are required are simple, but as you will experience the complete routine is very challenging.
The rewards though are large, as this routine stretches and strengthens tight muscles and, when done correctly, also provides a traction to the spine. Good luck!
Plank
Planks in our opinion are the best and safest form of core work. However, when done incorrectly, planks are easy and ineffective - don't be that person!
The keys to proper planking:
❌ Don't hang or sag in your lower back.
✅ Create full body tension - you want your whole body rigid for the plank
❌ Don't lift your hips too high, they should not be the highest part of your body during this exercise.
✅ Squeeze those gluts! This drives your hips into the neutral position that you must maintain.
❌ Shrugging or sagging in the shoulders.
✅ Drive your elbows into the ground and keep your upper arms perpendicular to the ground at all times. Gently squeeze your shoulder blades together.
❌ Don't hold your breathe.
✅ Focus on a controlled deep breathe throughout the exercise.
We want 2 x 60 seconds of tight, full body tension plank. Work your way up as needed.
