Standing Low Back Exercises

    Published: 06-16-2009
    Views: 55,948
    Founder of King Chiropractic Dr. Neil King shows how to alleviate back pain with several low back standing exercises.

    Dr. Neil King: Hi, I am Dr. Neil King, founder of King Chiropractic. We are back wiping out that low back pain. Now we already talked about your upper body now I am going to give you some exercises where you are actually standing and you are going to be working on your low back as well. Here is how we do these.

    The first one is called a Standing Back Arch. So many people after they have experienced long-term back problems their back becomes flat and it becomes very difficult for them to walk. What I have found in my 24 years of experience working with people like this is we need to tone up those abs and we need to give that back a small little arch that actually stimulates blood flow.

    Here is how you do this. You are like this. I want you to stand with your abdominals lightly toned and then what you do is you just place your thumbs in your low back subtly, keep your head oriented straight and then you are just going to put a small arch in your back. You just hold that for about 15 seconds and then you relax. Now you don't want to hyperextend. You don't want to do this exercise where you are putting an arch in your back and your head is coming forward because that's counterproductive. What we want to do is we want to have our head oriented, light abdominal tone, thumbs across our low back and then a gentle arch. You stay there for 15 seconds and you are going to do five of those once or twice a day. That's also a great thing to do if it's required for you to sit in meetings, fly in an airplane and things like that. That's why I put together this group of exercises because these are very practical things you can use during the day to help your low back.

    This is the next exercise. This is called a Back Kick. Across our low back we have two joints that you might have heard about. They are called the Sacroiliac joint. They are right at the base of the spine where the spine meets or articulates with the pelvis. Those get stuck and immobile when people sit too long particularly and believe me, we all know we are a sitting society. So here is what we are going to do. Same position, light abdominal tone, standing and then all you do is kick your leg back and I want to do that 15 times on one side, 15 times on the other side. How do people do this wrong? Frankly, they over kick, they do this. That is counterproductive. We want a very subtle motion in that Sacroiliac joint and you achieve that by a slight kick, 15 times on one side, 15 times on the other.

    Same thing, traveling, we want to be sure that when you get out of an airplane seat you do a couple of those while you are in the aisle or you when you go back to the restroom or something like that makes a huge difference. We are going to wrap it up with this set of standing exercises by stretching the calf or what's known as the gastrocsoleus that's the calf region. When people have a bad back that their calves inevitably tighten and that puts pressure on their back particularly, when they are bending forward. So one of the exercises that I have devised to address that is very simple, you will orient your feet, you hold yourself upright, light abdominal tone and then you lower your body. You hold it there for 15 seconds and then you stand up. You do the same side 3-5 times, alternate, same thing, 15 seconds, alternate, 15 seconds 3-5 times on each side once to twice a day. Quick review like we like to do - gentle back arching, gentle back kicks for those Sacroiliac joints and stretches to stretch out that gastrocsoleus. When we come back in our next clip we are going to be doing all four exercises down on the floor that are going to strengthen and stabilize that core.