Stretch and Strengthen: Low Back
The low back, which is the lumbar spine that runs from the bottom edge of the ribs on your back to the buttocks (gluteal muscles), supports most of your body’s weight during lifting, climbing, and carrying activities, and posture in your daily tasks. Field workers face extra challenges from carrying heavy loads, maintaining awkward positions, and driving.
Office workers may experience low back stiffness from long days sitting and staying in one position. Stretching and strengthening exercises can help improve symptoms, flexibility, and strength.
To Stretch the Low Back: Child’s Pose
Start on your hands and knees.
Move the hips back toward the heels and reach the arms forward. You can stretch your arms straight or to the side, then switch sides.
You should feel a gentle stretch in your lower back.
Hold for 20 to 30 seconds.
Repeat the stretch 2 to 3 times.
To Strengthen the Low Back: Bird-Dog
Get on your hands and knees.
Extend one arm in front and the opposite leg behind. Keep your core steady.
Hold for 3 to 5 seconds, then switch sides.
Repeat the movement 8 to 10 times on each side.
Complete 2 to 3 sets of the exercise.
Further Tips: Where possible, reduce time spent in static postures and take frequent movement and ergo breaks. Integrate standing, walking, and frequent positional changes into your day. When performing lifting tasks, keep the load close to your center of gravity and within your power zone, and avoid unnecessary rotation of the lumbar spine. Frequent movement is generally more beneficial than complete rest if you are experiencing low back discomfort.
article by Adam Schippers, MS, ATC
