Standing Backbend Exercise for Lower Back Pain – Mondays with Margot
Do these gentle backbends often! They release low back tension instantly and help you feel aligned. Keep the motion small and controlled for maximum benefit. This is one of those less-is-more exercises where more can lead to strain.
Steps
– Stand with feet a comfortable distance apart. Try hip distance first and adjust from there
– Place your palms on your lower back and glide your hips slightly forward
– Look to the sky and lift your breastbone up and back to bend your upper body backward
– Reverse to the start position
Reps
Do 4-6 reps
Do throughout the day if you spend hours sitting!
Sensations
– There’s a combined sensation of stretch/contract in the abdominal muscles
– There is a slight contraction in your back muscles
– If your lower back feels compressed as you glide your pelvis forward, reduce the range of the forward glide
– If your lower back feels compressed as you bend backward, reduce the range of the backbend
Mondays with Margot from Body Harmonics Pilates in Toronto.
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