Lower back pain is a common issue that affects millions around the world—over 619 million people according to the World Health Organization.
Whether your days are spent sitting in one position or standing on your feet, tension can build up in and around the lower back. But adding targeted stretches and strengthening exercises can help relieve discomfort and improve mobility and flexibility.
One expert who has experienced this firsthand is Sharon Spaziani, a Nationally Certified Pilates Teacher (NCPT) at Club Pilates. Spaziani recommends one particular move for both her clients and herself.
“The single-leg kick—also known as the one-leg kick—has been my go-to for students with low back pain,” says Spaziani.
She explains that beginners and anyone with low back issues may have to do a modified, easier version of the move before progressing onto the full exercise.
“As a back pain patient myself, a teacher of the method, and a student for many years, this move has saved me,” says Spaziani.
How to do the single-leg kick
You won’t need any weights or special equipment to do this exercise, just a Pilates or yoga mat for comfort.
Aim to complete 10 repetitions on each side, two or three times per week. Stop if you feel any discomfort.
- Lie on your front.
- Bring your elbows under your shoulders and place your forearms on the floor, then raise your chest and head. If needed, you can shift your elbows forward to minimize pressure on your back.
- Inhale and exhale deeply, drawing your abdominal muscles in to support the spine.
- Bend one knee and kick the heel twice toward your buttock.
- Lower your foot to the floor with control.
- Repeat on the other side, changing sides with each rep.
Trainer tip: to progress the move, lengthen your leg as you lower it back to the floor. The final progression is to lift your thigh slightly off the floor during the kick.
What are the benefits of this move?
“Sitting is one of the worst things for anyone with back pain,” says Spaziani. “But the position of the one-leg kick counters that, as it immediately opens the hip flexors.”
Along with stretching your hip flexors, Spaziani says this simple move activates the back, core and glutes, improving spinal support and posture, which can relieve tension in your lower back.
“The muscles primarily used here are the back extensors,” says Spaziani, “but this move also works secondary muscles, like your shoulders and your anterior spine stabilizers.”
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