If you’re one of my many patients who came to me seeking relief for lower back pain, then you no doubt were given treatment to correct the problem. But in addition to this, I always prescribe several exercises. I tend to be a minimalist with exercises and only give what is needed to help with a given condition. Of the multitude of exercises for the lower back that is out there, I have honed them down to those that have proven most effective over the years for the majority of my patients. One of the most effective of them, especially for lower back pain, has been the one that I will show you.
Since most of my patients drive and/or sit for several hours during the day, this exercise was my first choice to break the muscle imbalances that develop and prevent normal spinal motion. This exercise has a multitude of benefits for the lower back, pelvis, and extremities. There are several variations to this exercise, but I have had great success with this basic version.
The Exercise:
For this exercise, I recommend using either a chair with no wheels, a stool or anything that is approximately 18-24 inches tall. You must make sure that you push it against the wall so it doesn’t slide away from you.
Stand about 18-24 inches away from the chair and hold on to something firm. Step onto the chair and gently push that front knee forward, keeping your knee above your ankle or slightly back from it. I recommend that you have an object or wall to hold onto the first few times you do this as you may be slightly unsteady. You can also use a stairway. The 2nd or 3rd stair works well.
Keep your back straight. Hold this position for 15-30 seconds. No rocking back and forth just be the lead position. Switch sides and do several times throughout the day.
As with all exercises, certain cautions are needed. Never go beyond your capacity so that you experience pain. Remember you are doing it to relieve your problem not make it worse. Stop if you ever have residual lingering pain after doing it. Mild discomfort may be present, but the overwhelming majority of people notice relief immediately when doing it. Try to have someone observe you to compare to the photo.
If you have any questions email harvey@hmarkovitzdc.com or call me at (831) 515-8429.
To your Health,