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HW 30DYC day 3: Lower back pain relief
Many people sit in a chair most of the day. This shortens the muscles on the front of the pelvis (Iliopsoas and Quadriceps) but also on the back of the legs namely the hamstrings. Both muscle groups are attached to our pelvis and therefore make our lower back less mobile. In addition, prolonged passive sitting causes the intervertebral discs to be squeezed out, creating even less space in the back and sometimes compression of the nerves. Muscles and joints simply need movement to stay in good condition.
A simple exercise to move the (lower) back in a calm and controlled way is the cat-cow exercise. You start slowly with small movements and try if you can make the movement bigger and bigger and keep them for a while. Try to combine this movement with your breathing. Repeat 10 times within the range that feels good to you. If it’s too difficult to combine with the breathing, focus on the posture and the movement. The breath will follow by itself
Cat – Cow is performed in quadruped position. Hands and knees on the ground. Hands are positioned under the shoulders, arms are extended, the shoulders are active. Knees are pelvic width under the pelvis. Feet are flat on the floor or place your toes under you. (Whatever is most comfortable for you).
Cat: Think of a cat stretching all over after sleeping. Bulging back (pelvis tilted back), Hands and shoulders push away from the ground and stretch all the back muscles as much as possible. Tighten your abdominal muscles and blow out.
Cow: Think of a cow enjoying the sunshine while standing. Muzzle up, back sagging (pelvis tilted forward) and abdomen relaxed.
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2 Replies
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I can recommend that 😉
PS Placing a real cow was a little bit more complicated then the cat
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