Back pain at the end of the day, difficulty standing up in the morning, feeling of blockage in the lower back… For many, this lower back pain is almost part of everyday life. An OpinionWay study published in 2017 already showed that 90% of French people said they had back pain, and that a quarter of them had received at least one sick leave for this reason. A real evil of the century that we often end up trivializing, even though there are simple actions to soothe it.
Among these gestures, a very accessible exercise, recommended by a physiotherapist star of social networks, particularly attracts attention. Physiotherapist based in the United Kingdom and followed by nearly 5 million subscribers on Instagram, James Moore (@jamesmoorewellness) shows a standing stretch, without equipment, to do at home or in the office, which directly targets tension in the lower back. The idea: use a door frame, mobilize the glutes and hips for a few seconds, then let the lower back relax little by little.
Lower back pain: why the lower back hurts so often
The numbers show the extent of the problem. According to the World Health Organization (WHO), 619 million people suffered from low back pain in 2020, and this number could reach 843 million by 2050, linked to population growth and aging. In France, the OpinionWay study cited above recalled that nearly 25% of those questioned had already been arrested for back pain, and that nearly one in five people said they did nothing to relieve themselves. Neglecting a painful lower back often ends up limiting daily mobility.
Anatomically, several structures may remind you of them. In an interview for Femme Actuelle, osteopath Adrien Ezine explained that, when this muscle remains abnormally contracted, lower back pain sets in. Stress, static posture at the office, lack of movement but also unexpressed emotions then play a role. Coach Camille Soustra even talks about: , she explains on Instagram. Everything is therefore concentrated around the hips, pelvis and lower back.
The exercise recommended by physiotherapist James Moore to relieve lower back pain
James Moore’s objective is precisely to restore mobility to this key area. On his Instagram account, this physiotherapist reminds us that the back is part of the trunk and that, when it is bad, the whole body suffers. Its stretching focuses on an often forgotten element: the gluteal muscles. , explains James Moore, physiotherapist, in a video relayed by Here. By relaxing the glutes, we reduce the traction exerted on the lower back.
To try this exercise to relieve lower back pain, simply sit near a door frame, preferably without a slippery mat, then follow these steps:
- Position your left foot on your right leg so that you form a stable angle.
- Bend your right leg little by little, smoothly.
- Pull your buttocks back to feel the stretch.
- Keep your back as straight as possible.
- Hold the position for 10 seconds, then come back up and repeat up to 3 times before switching sides.
James Moore shows him doing this move in jeans and dress shoes, proof that no specific outfit is necessary. You can hold each position for about 10 seconds and repeat up to three times on each side, always listening to your sensations. This exercise can relieve tension in the lower back, but if the pain persists over time, it is best to seek the advice of a healthcare professional.
Lower back, glutes and yoga: how to prolong the effects of this exercise
This standing stretch acts as an express reset for the pelvis-lumbar area: by crossing your leg and gradually bending the supporting leg, you mobilize the glutes and hips, which reduces the tension which is usually transferred to the spine. For those who want to go a little further, certain yoga postures for the back can gently complete this work. Yoga teacher Jenny Haynes highlights the happy baby pose, or, practiced. , details Jenny Haynes. Simply raise your legs, bring your feet towards your hips, hold your feet with your hands while keeping your ankles and knees aligned, then spread your knees slightly to let your lower back relax.
Another gentle option: somatic gymnastics, which combines slow movements and breathing to release tension. Lying on a mat with a yoga block under your lower back, for example, let your knees swing slowly from left to right for two to three minutes, with your torso still, to massage the lumbar area and loosen the hips. Coach and yoga teacher Julie Ferrez also recommended the grasshopper position, an exercise that allows you to and, she explained. In 90% of cases, according to Health Insurance, so-called “common” low back pain heals in four to six weeks. But, as the organization reminds us, , and care is then provided by a health professional, in particular a physiotherapist.
What simple exercise can you do at home to relieve lower back pain?
A standing stretch recommended by physiotherapist James Moore involves standing near a door frame, crossing one leg over the other, then gently bending the supporting leg, sending your buttocks backwards while keeping your back straight. This movement mobilizes the glutes and hips and can reduce tension in the lower back without requiring equipment.
How long to hold the exercise recommended by the physiotherapist for the lower back?
James Moore suggests holding the position for about 10 seconds before coming back up, then repeating up to three times on each side. The idea is to stay in a comfortable stretch, without sharp pain, and to practice at your own pace, for example once or twice during the day when your lower back is tight.
Can yoga help with lower back pain?
Yes, some yoga postures for the back, like Happy Baby Pose (Ananda Balasana), help create space in the sacrum, open the hips, and gently stretch the inner thighs. Done without forcing, they complement an exercise targeting the glutes well and can help relieve lower back pain.
What is somatic gymnastics for the back?
Somatic gymnastics relies on slow, conscious movements to reconnect body and mind. For the lower back, a typical exercise is to lie down with a yoga block under the lumbar region, then let the knees swing from left to right for a few minutes. This gentle swing massages the lower back and loosens the hips.
When should you consult a healthcare professional for back pain?
According to Health Insurance, so-called “common” lower back pain heals in 90% of cases in less than four to six weeks. If the pain remains significant beyond several weeks, intensifies or keeps recurring, it is recommended to consult a health professional, in particular a doctor or physiotherapist, to benefit from an assessment and appropriate treatment.
