There are many lower back problems that people can experience that are a result of an overly-rotated Anterior Pelvic Tilt. This tilt, (where the front of the hip bones are rotated forward towards the floor), can hike the back up the hip/sacral area up. This creates an exaggerated curve in the lower back in what is referred to as Excessive Lumbar Lordosis.

Over time, these misaligned back muscles work overtime to take up the slack for the body not being used. The front of the legs (quadriceps) shorten and weaken and the hamstrings in the back of the leg get very taut and tight from being overstretched. For some, this can cause problems with circulation and sciatica issues of pain.

Stretching out the front of the legs with single leg lunges is a great way to help re-align the hips and relieve some lower back pressure. The problem for some though, is that balance and mobility can make doing this movement difficult or in good form.

Here is where I am grateful for the many modifications I have learned through SilverSneakers and Arthritis Foundation Exercise Programs Instructor certifications. I like seated modifications! Not only do they offer safer alternatives for people with pain or balance issues, but it also provides a means for stretches at work (For example, in an office cubicle, where space is an issue). This exercise is provided courtesy of Healthways SilverSneakers and I invite you try this for the Lunge Alternative:

Stretching your arm over your head and across your body while in a deep lunge feels great. It also happens to be pretty tough. That's where a chair comes in very handy. This move stretches everything from shoulders to legs without straining your body.

1.     Have a seat on a chair while holding a fitness ball, and then rotate your body to the right so your left knee is nearly touching the ground. The toes on your left foot should be touching the ground, and your right foot should be flat on the ground with your right knee perpendicular to the chair. Hold the fitness ball in your left hand, and fully extend it to your left.

2.     Using your right hand and forearm to brace you against the back of the chair, stretch and move the fitness ball over your head and right shoulder. Reach until you feel a comfortable stretch. Hold it for 10 seconds, then switch sides and repeat.