Feeling stiff and achy in your lower back? Movement is key!

Our muscles love movement as do your joints! Movement causes our muscles to contract and relax creating a pump effect which helps the blood flow through the muscle fibres. Movement also stimulates our lymphatic system which is our detox system removing any waste products from the body! Movement also helps to mobilise out our joints stretching the ligaments and joint capsules! There are so many beautiful benefits to movement.

Our top 3 stretches for the lower back:

1. Knee hugs

Lying on your back and gently hug one knee up to your chest. Hold for 20 to 30 seconds and repeat twice each side.

2. Cat stretch

On all 4s with hands under shoulders and knees under hips. Pull tummy in and draw the tummy away from the floor, let the head relax and look through the knees. The aim here is to create a lovely round shape with your spine. Take 3 to 5 deep breaths in and slowly release. Repeat x10 times.

3. Child’s pose

On all 4s gently sit the bum back to the heels and reach the arms out long. Take 5 deep breaths in and repeat x5 times.

Please note that these are only general stretches and if you are experiencing pain or discomfort  please contact the Total Movement Team on 0873319883 or info@tmphysiotherapy.ie and we can help you on your road to recovery.