If you have low back pain, meaning in the lower back, is not recommended to relax.
However, when pain allows, the ideal is to walk, although in short steps and without moving from your home and start stretching.
Stretching exercises are the best lower back pain relief. Check with your doctor to see if you can start them if you are “stuck. When the pain is not disabling, you can do it to keep it from getting worse. Also, when you’ve recovered, you can do it to prevent the lower back pain from coming back.
HOW TO DO EXERCISES TO RELIEVE LOW BACK PAIN
It takes no more than 20-30 minutes a day to do this and can be done when you wake up or before bedtime, but it should always be a relaxing time.
1- Making your pelvis more flexible
Stand with your feet parallel and a flexible ball under your sacrum. Make movements with your spine and pelvis pivoting over the ball back and forth, to one side or the other. Discover how the spine moves not only in flexion and extension, but also in different directions in space.
2- Spindle rotation
Lie on your side, with your leg at a 90-degree turn on a rolled-up mat. Perform gentle movements by rolling the mat back and forth, as you rotate your spine, taking advantage of gravity in a relaxed way.
3- Mobilize and relax your spine
With feet and hands parallel and placed in a stable base like a stool or a low table, rotate the movements by keeping both feet on the floor, lifting your heels while bringing your head towards your chest and letting your back round. Always keep your shoulders relaxed. Discover the sensation of moving in coordination with your breath and in different directions in space.
4- Spinal micro-movements
One hand on each knee, move your legs closer to your stomach as you exhale. You can feel the stretching of the lumbar area and, using micro-movements, its mobilization in all directions of space. You perceive the massage generated by this posture on your abdominal.
5- Stretching, relaxing and mobilizing
Using your left hand crossed on your outer right side, drop your weight towards the left, perform micro-movements coordinated with your breath and feel how you stretch, relax and mobilize your body and spine. Switch sides and finish with both hands parallel.
6- Bend and stretch
Take a relaxed breath and bring your hands to the ground by bending your knees while bringing your chest closer to your thighs. If you don’t touch the ground, rest your hands on yoga bricks, for example. Stretch your legs without detaching the soles of your feet from the floor or holding whatever you can. To stand up, bend your knees again and get up little by little, step by step.
7- Align spine
With hands and feet parallel, align the spine and you will be able to feel how your muscles, lower back and deep abdominal muscles help stabilize the position. The easy way of this posture involves supporting the knees and forearms, and the hard way consists of lifting one leg.
8- Half bridge
Feet parallel, knees aligned with center of hips and arms at sides with palms facing upward, inhale and raise the pelvis and spine to form a straight line from shoulders to knees. When you exhale, slowly lower the spine, and you feel how your spinal column contacts the ground. Try to keep your weight well distributed.
Starting with the initial position in the previous exercise, raise one leg and perform wave-like movements from the spine, pelvis and leg. Lean well on your foot and shoulders, and avoid putting your weight on the neck area so as not to overload it.
10- Correct back deviations
With your feet parallel to your hips, stand on the broom handle. Relax your elbows and shoulders to protect the joint. Bend your knees and explore the alignment of your spine, adjusting it to avoid excessive curving in the lumbar, neck, or back areas.
The ideal stretch should be a long one. Once you start stretching, you may be able to hold a stretch for less time. Don’t worry, little by little you will be able to extend the time of the stretch, helping the muscles to relax.
If you feel pain, do not continue to stretch. Verify your posture is correct and if it hurts again when you stretch, consult your doctor or a physical therapist.