A strong lower back is depending on a neutral pelvic floor, strong and stretched gluteus maximum, hip flexors and iliac muscles. This routine will simply browse over all of these areas. If you’re weak, tight or experience pain in one area, there are specific exercises that you may want to look into for a routine that targeting your needs. Always ask a professional beforehand.
During the whole routine, you want to have your spine in a neutral position. To achieve this, your pelvic floor needs to be neutral. See picture below.
Warm up
Start with softening your neck and shoulders. Roll your head genteelly in a circle one direction, and change to the other. Relax your shoulders and roll them genteelly forwards and change to backwards.
Place your hands underneath your shoulder and your knees underneath your hips. Big breath and exhale as you curve your back and inhale as you push your back up towards the sky. Repeat 10 times.
Sit back on your knees and widen your knees so your legs shape a V. Stretch your arms to the end of the matt while pulling your hips back. Feel the stretch from your fingertips all the way down to your lower back. Hold it for 10 big breaths.
Strengthen
- Firstly, wake up your pelvic floor muscles. Lay on your back and with a big breath, pull your navel towards the matt. Hold for 10 seconds while breathing. Release and relax, take 2-3 big breaths before you do it again. Repeat 10 times.
- Pull your navel down for a neutral pelvic floor and raise your hips. Hold for 10 seconds while breathing and gently lower it back down. Take 2-3 big breath while relaxing. Repeat 10 times.
- Lay on your back. Grab a towel between your hands, or tight your hands together, so your shoulder blades contract (very important). Keep one leg strength and your hips in alignment the whole exercise. Move one leg to the side and angle the toes outwards. Keep the leg straight while lifting it up, in a bow, towards the opposite shoulder. Repeat 10 times on each side, or until one side of your hips comes off the floor while doing the movement.
- Lay down on your stomach and face down so your spine is straight (very important). Gently raise your upper body from the matt (inhale) and slowly lower it back down (exhale). For beginners place your hands on your lower back. For a more challenge place your hands next to your head. Relax for a few minutes and repeat 10-15 times.
Stretch
- Lay on your back and place one arm right out to make sure your shoulder is always touching the matt (important). Gently place your leg in a tabletop position and lower it to the opposite side. Hold the stretch for 20-30 seconds before repeating on the other side.
- Bend one leg and hug it towards your body. Keep the other one straight. Hold for 20-30 seconds before repeating on the other side.
- Crocodile breathing. Lay on your stomach, facing down. Take 10 big belly breaths so you can feel the inhalation pushes up your lower back due to the hard ground.
- Grab your hands together behind your legs, just above your knees and push your lower back towards the sky. Hold for a few seconds before gently rising and stretching your hands right above your head. Slightly to the side and the other side.
You can easily do this practice a few times each week. Remember, one time is better than never. Note: If you’re feeling pain or discomfort in any exercise, please stop. Nothing in this routine should be causing pain in any way.