Warm-Up Exercises for Back Pain : To prepare your back for exercise and prevent injury, a 6-minute warm-up routine is essential. Start with aerobic activity and dynamic stretches to increase blood flow and flexibility. Include activity-specific exercises like the egg roll and toe touch to flex the cervical and lumbar spine and extend the thoracic spine using a foam roller back extension. This helps in rotating the spine with movements like rock-back rotation and the Spiderman stretch with a rotation.
Warm-up lower back muscles
Understanding your spine’s movement is crucial. Ensure you extend it backward, flex it forward, bend it to the left or right side, and rotate it to the left or right. This variety prepares your back for activities like running, lunges, dumbbell rows, deadlifts, squats, and ab exercises. For those with a sedentary job, integrating these movements helps counteract the lack of ranges of motion from prolonged sitting.
Warm-Up Exercises for Lower Back Pain
To effectively tackle lower back pain, start with a foam roller or even make do with tennis balls or a rolled-up blanket. According to the Journal of Bodywork and Movement Therapies, using a foam roller helps with muscle stiffness and enhances range of motion.
Warm up a sore lower back
Begin by sitting on the floor with your knees bent and feet planted, placing the foam roller just above your bottom ribs. As you lie back on the roller and reach your arms up overhead, gently bend backward while exhaling and pushing your arms back. Move the roller up your back until it aligns with your shoulders, and repeat this series twice.
Best back warm-up exercises
Incorporate dynamic stretching with moves like the toe touch and rockback rotation. For the toe touch, stand with your feet together, reach your arms up, then fold forward to touch the floor while pushing your hips back. Perform 15 repetitions of this. For the rockback rotation, start on all fours and rock your butt back onto your heels, turning your shoulders and head to each side, with 10 rotations per side.
Lower back warm-up exercises
Don’t forget the cat stretch: on hands and knees, arch and round your back for 10 repetitions. Ladders, the world’s greatest stretch, and the Spiderman stretch with rotation will further help with flexibility and preparation. Finally, use exercises like marching on the spot, heel digs, knee lifts, and shoulder rolls to warm up the entire body. By integrating these exercises, you’ll better prepare your back and body for daily activities and reduce the risk of pain.