Over 50? 3 essentials exercises to sort lower back pain

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To improve your physical productiveness on a daily basis make sure you can complete the following:

Tummy vacuum

Start: On hands (under shoulders) and knees (under hips).

Movement:

  • Exhale and draw belly button into your spine whilst maintaining a natural curve in your lower back
  • Hold for as long as you comfortably can
  • Inhale, relaxing your abdominal wall

Repeat 10x

Leg slides

lower back pain

Start: Lie on back with legs extended and hands on lower abdominals.

Movement:

  • Draw belly button into your spine
  • Exhale, bending 1 leg up to your chest, slowly sliding the foot along the floor
  • Inhale, extending the leg away
  • Maintain the ‘belly button draw’

Repeat 20x (alternating legs)

Quad rock

Start: On hands (under shoulders) and knees (under hips).

Movement:

  • Draw belly button into your spine whilst maintaining a natural curve in your lower back
  • Move hips backward until you start to feel your pelvis rotating
  • Move back to start
  • Breathe naturally

Repeat 15x

Once mastered, incorporate these into your longevity program at the start of the movement preparation section.

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