Running Performance Workshop

3 Low back hacks to improve your low back pain

Brad Donnelly

22/05/2022

If you're experiencing low back pain, tightness, or the occasional niggle, give these 3 back hacks a go to improve your sore back. Given the rainy weather and ongoing pandemic, people are spending more time sitting, either working from home or generally being more sedentary.

As research suggests, our spine is designed to move in multiple planes and is extremely resilient to stress/load. When subject to prolonged sitting, repetitive loading in a forward direction or poor postures throughout the day, it can tend to stir up the lower back.

1. STRETCH – 2 Fundamental low back stretches (perform twice daily).
   

    

   Prone extension (sloppy push-up)
   

   

   - Perform 5 reps of 10 second holds
   - Ensure hips stay on the ground and we are relaxing through our lower back and trunk.
   

    

   Lumbar Rotations (knee rocking)
   

   

   - Complete 20 x rotations from left to right
   - Keep knees bent to 90 degrees and trunk fixed to floor.
   

    

2. BREAK UP SITTING TIME

    

   

   - Avoid prolonged sitting throughout the day or at work (especially desk jobs or working from home)
   - Set an alarm on your phone for every 45 minutes to an hour where you stand from your chair, go for a short walk or complete your new stretches!
   

    

3. ALIGN and SUPPORT IN SITTING

    

   

   - Keep ears, shoulders and hips aligned to prevent poor posture at the shoulders or trunk.
   - Ensure your car seat or office chair has low back support to prevent rounding at the pelvis. We are generally looking for full contact between the lower back and low back support.