Say Goodbye to Lower Back Pain

5 Essential Exercises for Relief

Here are five of our top exercises which are particularly effective in strengthening the deep core, lower back and improving your mobility:

1. Planks: Start in a push-up position, but with your elbows on the ground instead of your hands. Hold this position for 30-60 seconds.

2. Bird dogs: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Lift one arm and the opposite leg off the ground, keeping your back straight. Repeat 20 repetitions per side

3. Bridges: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips up toward the ceiling, keeping your shoulders on the ground. Hold for a few seconds, then lower back down. Repeat x 10-20 repetitions. 

4. Hamstring stretches: Lie on your back with one leg straight and the other bent. Use a towel or strap to gently pull the straight leg toward you until you feel a stretch in the back of your thigh. Hold for 30 seconds.

5. Cat-cow stretches: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and lift your head and tailbone toward the ceiling (cow pose). As you exhale, round your spine and tuck your chin to your chest (cat pose). Repeat 5-10 times.

Remember to always consult with a healthcare professional before starting any new exercise program, especially if you have a history of low back pain or other medical conditions. Our team at Joint Dynamics Hong Kong are specialised in treating lower back pain. Head down to our clinic in Central or Quarry bay if this is you!!