Lumbar rotation

lumbar-rotation

Lying on your back on a firm surface, keeping your knees bent and your feet on the floor. Keeping your legs together, lower your knees to one side as far as your can go without raising your back, and ensuring that this is comfortable to do. Return the legs back to the starting position and then repeat to the other side. Repeat this whole exercise slowly and smoothly to each side as in the diagram.

TIP ; As well as using this exercise to regain and control back movement as you perform it in a rhythmical manner, you can also stretch for 20 seconds or so by holding the rotation when you knees are lowered towards the floor. This might also be pain relieving.

How many how often?

Try doing 10 to 15 exercises at a time, in 2 or 3 sets, with a short rest in-between.You can repeat this again in the day.  If you find this helpful it can be done at intervals in the day depending on your pain and stiffness.
Do not allow your shoulders to lift off the floor, just ensure that all the movement is coming from your low back.

What is the benefit of this exercise?

Use this exercise as a way of reducing back pain and helping restore mobility especially in an acute phase or if you are very stiff or in significant pain.
Lots of back tissues are moved gently when you do this exercise.

What can I expect to happen?

This might help with back pain if you are struggling, but it might also help with functional movements such as turning over in bed.

Works best with?

Prone on elbows, Flexion in lying, nerve mobilising exercise.

Watch the lumbar rotation video

 

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