Low back pain is more likely to occur in individuals between the ages of 30 and 50. This is partly due to the changes that occur in the body with aging. As you grow older, there’s a reduction in the fluid content between the vertebrae in the spine.
This means discs in the spine experience irritation more easily. You also lose some muscle tone, which makes the back more prone to injury. This is why strengthening your back muscles and using good body mechanics are helpful in preventing low back pain.
Seated Spinal Rotation
- Sit straight in your chair with both feet flat on the ground.
- While seated, cross your arms over your chest and grab your shoulders or Place both hands on shoulders with fingers facing forward to the front of your body and thumb behind to the back.
- Rotate your upper body from the waist, turning gently from left to right as far as feels comfortable.
- You should feel a tension on both side of your lower back as it stretches out.
- Repeat 10 times left to right, breathing in on the left through your nose and out to the right through your mouth.
Sitting back extensions
- Sit straight with your feet flat on the ground.
- Put the palms of your hands into the small of your back.
- Lean back over your hands, feeling your lower back stretch out. Be gently with it.
- Repeat 10 times.
Spinal flexion and extension
- Sit straight in your chair with your feet flat on the ground.
- Relax your hands on your thighs.
- With your elbows bent push your chest forward and out through your arms with your chin lifted slightly.
- Then round your back straightening your arms and drop your head, pulling back your navel.
- Repeat at least 10 times, breathing in through your nose as you push your chest forward and breathing out through your mouth as you round your back.