Top Low Back Exercises for Those Who Sit
Human tissues under a low load over sustained periods of time will deform permanently if not changed to reverse the load or relieve it. Our spines, hips and lower extremities are prone to this tissue change from prolonged positions. What is more, our lives are more prone to quickened death as a result of sitting too long. If we spend prolonged amounts of time in a seated position, we will be more prone to injury. Resultantly, muscle imbalances develop and threatening adaptations start occurring at deeper levels.
These exercises are designed for the health of your LOW BACK but are not a customized exercise prescription by a doctor of physical therapy. If your condition is worsening with any of these exercises, please stop them immediately and contact the nearest Wright PT clinic. See also the third page of the video links for top 5 exercises for anyone who sits for long periods of time
ACTIVE HAM
- Lie on back with opposite knee straight and involved leg pointing towards ceiling.
- Grasp behind the knee with both hands keeping the knee straight.
- Pump the ankle back and forth to full range.
- Perform 30 repetitions, 1 set, 2 times per day.
CAT/CAMEL
- Get in an quadruped position (Hands and Knees).
- Curl back into the air rounding the shoulders while keeping elbows locked.
- Hold 2 seconds, and slowly go in opposite direction hollowing out the low back in repeated fashion.
- Perform 10 repetitions, 2 sets, 3 times per day.
PRONE LYING
- Lie on stomach with the arms at your sides.
- Maintain this position while taking slow comfortable breaths.
- If this position is too painful, place a pillow under the stomach
- Hold 3-5 minutes
- Perform 1 repetition every 2-3 hours!
PRONE ON ELBOWS
- Lie on your stomach with the elbows under the shoulders
- Raise only the top half of the body using elbow and forearm support while the hips or pelvis remain on the bed.
- Relax in this position, allowing the low back to sag into more extension.
- Hold 3-5 minutes at end range, and slowly return to start position.
- Perform 1 repetition every 2-3 hours!
REPEATED EXTENSION IN LYING
- Lie on your stomach with hands palms down, under the shoulders
- Raise the top half of the body by straightening the arms, while the pelvis and thighs remain relaxed and are allowed to sag with gravity.
- Go further and further with each repetition, should have STRAIN not PAIN at end range.
- Hold 2 seconds at end range, and slowly return to start position.
- Perform 10-15 repetitions every 2-3 hours!
REPEATED LUMBAR KNEES TO CHEST
- Lie on back with knees bent and feet flat on the floor and with hands on the knees.
- Bring the knees toward the chest, applying overpressure with the hands.
- Go further and further with each repetition, should have STRAIN not PAIN at end range.
- Hold 1 second at end range, and slowly return to start position.
- Perform 10-15 repetitions every 2-3 hours!
BIRD DOGS
- Get in an quadruped position (Hands and Knees).
- Tighten abdominal muscles and draw the belly button up and in toward the spine, while maintaining neutral lumbar position.
- Lift one arm up and reach forward, at the same time lift your opposite leg backward.
- Hold 3 seconds, and slowly lower arm and leg.
- Perform 10 repetitions, 2 sets, every other day.
- Repeat this movement in alternating fashion.
IS SITTING THE ENEMY?
The real problem is not sitting necessarily, the underlying problem is the lack of movement when we are sitting. Staying in a seated position over a period of time leads to a phenomenon call “creep”. In materials science, “creep” is the tendency of a solid material to move slowly or deform permanently under the influence of mechanical stresses. Creep is the capacity of fascia and other body tissues to lengthen when subjected to a constant tension load resulting in less resistance to a second load application which causes deformation over time.
Watch these videos to learn how to do the top 5 exercises to help get you out of pain from sitting too long:
- THORACIC EXTENSION
2. SUB-OCCIPITAL STRETCH
3. BILATERAL SHOULDER EXTERNAL ROTATION
4. HIP FLEXOR STRETCH
- GLUTE BRIDGES
