Try this workout to help alleviate lower back pain or stiffness. Stop if any exercise causes pain.
Perform each move slowly and focus on your control with 12 reps on each side x 3 rounds.
BIRD DOG
DORSAL RAISE
GLUTE BRIDGE
FIRE HYDRANT
Bird Dog:
Start on all fours in a square position with a neutral spine. Lift your opposite arm and leg and extend out to a straight line. Briefly hold this position at the top and then slowly lower back to all fours. Repeat on the other side, alternating.
Dorsal Raise:
Lay down on your front and bring your fingers to temples. Keep looking down at the floor to maintain a neutral spine. Slowly lift your upper body off the floor, engaging your lower back (keep your hands on the floor for support if you feel like you need to). Slowly lower yourself back down to the floor, reset, then repeat.
Glute Bridge:
Lay on your back with your feet on the floor approximately hip width apart. Start by tilting your pelvis and driving your weight down into your heels and slowly lifting one vertebrae at a time off the floor until your body is in a straight line with your shoulders still on the floor. Hold at the top for a couple of seconds, then slowly lower yourself one vertebrae at a time back down to th floor. Repeat this with control and focus on your glutes.
Fire Hydrant:
Start on all fours in a square position with a neutral spine. Lift one leg out to the side keeping your knee at a 90-degree bend. Focus on your outer hip and glute initiating this movement. Slowly lower back to all fours and repeat on the other side.
Blog by Jo Davies – Personal Trainer (Jo Davies Fitness)