Why is it important to perform lower back pain exercises before any type of workout? Back pain is commonly associated with an anterior tilt of the pelvis due to long periods of sitting.
It’s troublesome to go through all your workout routines when at the same time, you’re experiencing discomfort in your back. With that said, you need to loosen up the areas of your body that surrounds the pelvic positioning.
Remember, it is always important to consult with a doctor first and foremost if you’re experiencing back pain. Read on to check out a few exercises for lower back pain relief that work for me.
Lower Back Pain Exercises to Loosen Up the Pelvis Area
1. Exercise for Thoracic Spine Mobility
Lie down on your back and make sure the lower back is flat on the ground. Lift one leg up bringing it to 90 degrees, then drop it across your body to one side.
Bring your knee all the way to the floor and hold it with your outer hand. From this position, reach back with your opposite shoulder to get that nice stretch. Do the same thing to the other side of the body.
2. Quadratus Lumborum Muscle Stretch
The quadratus lumborum is the muscle running down the middle of your back. Start with your back on the ground, bring your knees to your chest and pull it in as hard as you can.
Take a deep breath then exhale through your mouth as hard as you can. Get your lower back into a curve to stretch the quadratus lumborum muscle. Do this for two to three sets and hold for 20 to 30 seconds.
3. Psoas Stretch
The psoas is the muscle under your obliques. From a sitting position, put one leg out in front at a 90-degree angle from your hips slightly bent at the knee.
Put the other leg directly to the side maintaining that 90-degree angle. Stretch one shoulder as far away from the back knee and implement a slight twist to get as much stretch as possible. Switch legs and do the same exercise for the other side of your body.
4. TFL Foam Roll Action
The TFL (Tensor Fascia Latae) is a muscle of the thigh about halfway between your glutes and the front of your leg. Start the exercise by lying directly on the side of your hips.
Find a tender spot outside of that bony ridge of the hips and deeply sit in it. Doing this will break up that tissue to start loosening the muscle. Perform this exercise on the other side as well.
5. Quads Foam Roll
The quads are always bent and in hip flexion. When you’re always in a hip hinge, the quad muscles are going to be tight. Loosening up the quad muscles will also allow the pelvis to go back to pelvic neutral.
This will start to level back out so that the back muscles are no longer pinching. Find the tender spot on all four quad muscles and sit on them as you foam roll. The four quad muscles are vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris.
6. Deep Quads and Psoas Stretch
Put your foot back behind you bending your knee on the ground. Try to get a deep stretch on your quad as possible.
After this, move into an upright position to get your shoulders directly above your hips. Over emphasize posteriorly tilting your pelvis so that you’re not in an anterior tilt.
This way, you’re stretching out your psoas and quads as much as possible. Flex your glutes to give the best stretch on your psoas muscle and quads. Do this for both sides of your body.
7. Diaphragmatic Breathing
Begin with both your knees and hands on the ground. Drop your butt back to get a good stretch.
Try to push the back of your butt and the tips of your fingers as far away from each other as possible. The next thing to do is come up on all fours with knees and hands to the ground.
Over emphasize rolling your shoulders outwards to create as much space between your shoulder and your neck. Make sure your back is straight and breathe out through your mouth tucking the pelvis as much as you can.
8. Diaphragmatic Breathing Out to the Side
Get on all fours with knees and hands to the ground. Make sure your pelvis is in a neutral position with your back straight.
Take one arm off the ground and point your elbow directly down. With your hand at the side of your head, open up your elbow and shoulder to get as much of a stretch in your lower lat. Do this in 5 to 10 reps on 3 to 4 sets.
Watch this video by V Shred to see exactly how these lower back pain exercises are performed:
Perform these back pain relief stretches before starting your workouts. It doesn’t matter which type of workout you’ll be focusing on, whether it’s for your arms, shoulders, legs, or core.
These exercises will prevent you from suffering back pains or even injuries while lifting weights. Being in tip-top shape all the time helps you get that lean physique faster.
Do you have more back pain relief exercises to add? Share your thoughts in the comments section below!
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