6. Bird Dog
Mobilization of the lower back is important to aid in recovery. The bird dog exercise is shown in the picture below and is great for mobilizing the lower back. To perform this exercise, get on all fours, and make sure your hands are directly under your shoulders and your knees are directly under your hips. Your spine is in a neutral position and you need to keep your head in line with your spine. Take a deep breath and as you exhale, extend one leg and the opposite arm to come into alignment with your spine. You need to keep your spine in a neutral position at all times, so don’t let your lower back sag. Hold for 5-10 seconds and as you exhale, lower both your leg and arm to the floor. Repeat this exercise eight to twelve times alternately.
7. Hip Stretch
It is also good to stretch your hips as your hip flexor muscles are often tight when you have back pain. If your hip flexors are tight, it can change your posture, resulting in what is called a “Donald Duck posture” where your butt sticks out too far. This tightens the lower back and can lead to back pain. To stretch your hip flexors, kneel with one knee on the floor and the other foot in front with the knee bent. Push your hips forward and keep your back straight. Hold the stretch for 20-30 seconds. Repeat this twice on each page.
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