Lack of Exercise and Its Link to "Lower Back Pain"

Standing causes pain, while bending relieves it [Spinal Stenosis]

By Joanne Rhee, CPT/Posture, Fitness & Lifestyle Specialist

The shift to online classes and the increase in remote work due to the COVID-19 pandemic have raised concerns about spinal health for both parents and their young children. Many spinal disorders that accompany lower back pain can arise not only from age-related degeneration but also from imbalanced postures. The restrictions on outdoor activities during the pandemic have contributed to weight gain due to lack of exercise, which can further exacerbate lower back pain. For those who feel fine while sitting but experience intense pain in their legs when walking, requiring them to squat down for relief, I will introduce some exercises. However, exercises for those with herniated discs will be covered in the next installment, so please refrain from following along with this routine if you have that condition.

For those who find it difficult to follow along with just the photos and descriptions, you can watch my YouTube video titled "Exercises for Spinal Stenosis" for better guidance.

A1 & A2 Pelvic Tilt

This exercise helps create space in the spinal canal and alleviates pain. Lie flat on your back with your feet hip-width apart. Take a deep breath to prepare, and as you exhale, slowly roll your tailbone towards your belly button and hold for 5 to 10 seconds. When you start to feel a reduction in pain, release and repeat the tailbone roll for a total of 5 to 10 times.

B1 & B2 Knee to Chest Stretch

This stretching exercise lengthens shortened glute and thigh muscles and increases hip flexibility. Lie flat on your back and bring both hands behind your thighs. As you exhale slowly, pull your knees toward your chest. Hold this position for about 10 seconds, maintaining proper posture to avoid tilting your pelvis, and repeat for a total of 5 to 10 times.

Reference Videos

[In Korean]
Best 3 Stretches for Relieving Spinal Stenosis Pain - For those struggling to stand due to stiff lower back pain and leg numbness
https://youtu.be/eq7RgHroQK8

[In English]
Relaxing Yoga Stretches for Lumbar Spinal Stenosis, Anxiety & Stress Pain Relief
https://youtu.be/wmZ79TqQ0wo

[In Korean]
Essential Recovery Training for Spinal Stenosis Patients - Complete pain relief stretching and back strengthening in one video
(feat. leg numbness, lower back pain)
https://youtu.be/nyBM6o7O4qI

C1 & C2 Both Knees to Chest Stretch

This exercise further creates space in the spinal canal and alleviates nerve compression pain while balancing the pelvis. Lie comfortably on your back with your legs spread at a comfortable angle. Wrap your hands around your calves. Take a deep breath in, and as you exhale, slowly lift your hips off the ground and pull your knees toward your chest. Hold this position for about 10 seconds, feeling a nice stretch, and then lower your hips back down completely before repeating the same movement for a total of 5 times.

D1 & D2 Lower Back Strengthening Exercise

This important exercise balances the deep muscles of the lower back and strengthens the core. Lie on your back with your arms extended toward the ceiling and your knees and feet parallel to the floor. Take a deep breath in to prepare, and as you exhale, lower your right hand above your head and your left foot toward the floor simultaneously, holding for about 3 seconds. Repeat the same method on the opposite side.

Caution: Lower your hands and feet just enough so they do not touch the ground, and complete a total of 10 repetitions. This exercise is beneficial for the entire family, helping to strengthen abdominal muscles and improve posture.

Visit my YouTube channel, Joanne Rhee, for various pain relief and body correction exercise videos, and feel free to follow along.

joanne@bodyandbread.com

☎ 917-806-0319