Sitting Too Much During Quarantine? Exercises and Stretches to try if you have Low Back Pain!

Low back pain. I’ve had it, you’ve had it, your neighbor, “Tim,” has had it. Some people get it from not moving enough, others from moving too much, and some hurting themselves through improper biomechanics. The truth is, there is a multitude of factors that can lead to pain in the back, so let’s clarify what the “low-back” consists of. From about our bellybutton down to our pelvis we have the last two segments of our spine – the lumbar and sacral region. If we have weaknesses or imbalances in the muscles that are responsible for stabilizing our low-back, forces are transmitted to the bones and soft tissues of the lumbar and/or sacral spine bone and this can lead to injury. Moreover, because your body is connected (also called “kinetic chain”), a lack of flexibility, mobility, or strength in one area can lead to compensations in another. For instance, a lack of mobility in your upper back can lead to compensations in your lower back. Or a lack of core strength can lead to compensations in your lower back. And you can be sure by sitting too much, similar to a long road trip drive, your low back is not going to be happy.

In terms of low back pain, physical therapy should be considered before operative intervention. Research has shown that early physical therapy leads to better outcomes, lower costs, decrease the risk of surgery, and unnecessary imaging and use of opioids. Physical therapists are trained professionals to restore and improve an individual’s mobility, reduce soft tissue pain, improve function, and build muscle strength and endurance. Furthermore, physical therapists educate clients on preventing future lower back issues. Below are a few physical therapy stretches and exercises you can try to keep your low back pain at bay! It’s recommended you pick one or two to start and slowly start adding others into your daily schedule!

Stretches:

Knee to Chest Stretch

1. Lie on your back with your legs straight.
2. Bend your right knee and place both hands below your knee joint. Gently pull your knee towards your chest as much as possible. Once you reach this position, hold for 30 seconds.
3. Slowly bring your leg back down then repeat on the left side.
4. Perform this stretch 3 times on each leg; 2x/day (e.g. morning and evening).

Supine Hamstring Stretch

1. Lie on your back with your left knee bent so that your left foot is flat on the floor. Keep your right leg straight. 
2. While keeping your right leg straight, clasp your hands around the back of your right thigh above your knee and gently lift your leg up until you feel a stretch. NOTE: Only bring your leg up until you feel a light-to-moderate stretch, do not pull to the point where it is painful.
3. Hold this position for 30 seconds then slowly bring your leg back down and repeat on the left side.
4. Perform this stretch 3 times on each leg; 2x/day (e.g. morning and evening). 

Figure 4 Stretch

1. Lie on your back with your knees bent and feet flat on the floor/mat.
2. Cross your right ankle over your left knee. With your ankle remaining on the opposite knee, reach your right hand between your legs and clasp both hands together around the back of your left thigh above your knee. Pull your left leg towards your chest until you feel a light-to-moderate stretch and hold for 30 seconds.
3. Slowly bring your leg back down and repeat on the opposite side.
4. Perform this stretch 3 times on each leg; 2x/day (e.g. morning and evening).

Prone Cobra

1. Lay face down on your stomach for this exercise. 
2. Place both your hands by the sides of your chest.
3. As you breathe in, gently push your hands into the ground while lifting your torso upwards. 
4. Straighten your elbows and hold this position for 5 seconds and return your torso back to the ground. Note: if this position is hard to hold, come on to your forearms instead of your hands. 
5. Repeat this exercise 15 times for 3 sets; 2x/day (e.g. morning and evening).

Exercises

Bridges

1. Lie on your back with your knees bent and feet hip-width apart and flat on the floor. Keep your arms by your side with your palms facing down.
2. Contract your abdominal muscles and perform a posterior pelvic tilt (See the previous exercise).
3. With your abdominal muscles engaged and low back flat on the floor, squeeze your glute muscles as tight as you can and slowly lift your butt up until your body forms a straight line from knees to shoulders. NOTE: Do not lift your butt up so much that you begin to excessively arch your low back as this can cause pain!
4. Hold this position for 3-5 seconds and relax. This is one repetition.
5. Perform 3 sets of 15 repetitions; 2x/day (e.g. morning and evening).

Cat-Camel & Child’s Pose Rotations

1. Position yourself on all fours (crawling position) with your shoulders above your wrists and hips stacked above your knees. 
2. Keeping your head in a neutral position, breathe in and arch your upper and middle back downwards towards the ground such that you create a shallow bend with your back like a cat when they stretch. 
3. As you breathe out, arch your upper and middle back the opposite way upwards towards the ceiling such that you create a camel-like hump with your back. 
4. Repeat this exercise in sync with your breath 15 times. 
5. Next, sit your butt back on heels with your arms stretched in front of you (child’s pose). 
6. Bend your right elbow and place your right hand on the right side of your head.
7. Rotate your torso towards the right side, opening up your chest towards the right side. Note: rotate only as far as your body allows. Don’t try to force the rotation. Repeat this 15 times. 
8. Repeat on the left side 15 times. 
9. Perform the exercise for a total of 3 sets; 2x/day (e.g. morning and evening). 

Old-Fashioned Plank

1. Position your forearms (directly under your shoulders) and toes in contact with the ground such that the rest of your body is hovering above the ground. 
2. Aim to keep as straight a line from your head to your feet. NOTE: Ensure that your hips are not dropping down as that will increase the pressure in your low back which is NOT what we want. Similarly, ensure that your hips are not lifted too high as that will shift the force towards your shoulders and NOT your core. 
3. Hold the plank position for 30 seconds for 3 sets; 2x/day (e.g. morning and evening). Modification: if you find yourself struggling with this exercise, position yourself at an incline on a table, couch or bed. Perform for 30 seconds for 3 sets; 2 times/day. As your core strength improves and you find this modification getting easier, gradually transition to the old fashion plank position on the ground as explained above. 

Posterior Pelvic Tilts

1. Lie on your back with your knees bent and feet flat on the floor. Keep your arms by your side with your palms facing down.
2. While in this position there will naturally be some space between your low back and the floor. Engage your abdominal muscles and tilt the top part of your pelvis towards the floor to eliminate this space. TIP: To help you properly engage your abdominal muscles, squeeze them tight and envision bringing your belly button as close to your spine as possible.
3. Hold this position for 5 seconds then relax. This is one repetition.
4. Perform 3 sets of 10 repetitions; 2x/day (e.g. morning and evening).

Hi, I’m Joshua! I’m in the business of optimizing the health and wellness of motivated individuals. I took three years off before going to college. During that time I served in the military and police force, traveled, discovered my passions and interests, and developed my sense of identity. I’ve found that I thoroughly enjoy novel experiences and engaging with a variety of cultures. I believe that there are no limits to what you can experience as long as you stay laser curious. Currently, I’m pursuing a doctorate degree in Physical Therapy. I’m a graduate of the Institute of Integrative Nutrition, which enabled me to be a part of the growing movement of preventative healthcare and holistic living. Furthermore, I’m passionate about entrepreneurship and learning how creative business models can improve healthcare. I try my best to live an active lifestyle and engage my creative side through content creation. I’m also a contributing writer for Startup Island: The Business of Being Happy and Healthy. If you would like to connect with me, feel free to reach out via my social media platforms!