Not sure what exercises to do with low back pain?

If you suffer from low back pain or disc issues then this video goes through 5 exercises that we often give our patients. When peoples suffer with low back pain they don’t know where to start, so this video goes through 5 exercises to help low back pain.

The good news is these exercises have helped many of the people we see in our office every week. These exercises are aimed to increase the stability, support and strength of the muscles surrounding lower back, which are known as the core.

These are the muscles the exercises are activating:

  • Hamstrings
  • Quadriceps
  • Gluteals
  • Abdominals

1. Squats: 3 sets of 10

Wide based stance can make this movement. Sit back as if placing your bottom on a low bench. As you come up push up through your heels and at the same time, clench your gluteal muscles. Knees should not track over ankles when you squat.

Banded squats: place Theraband above knees and gently push out as you work the squat.

2. Lunges: 3 sets of 10 each side

You can do alternating lunges or do a full set one side and swap sides. Knee should be in a 90 degree angle and should sit slightly behind the leading foot. Aim to bring the back knee as close to the ground as possible.

3&4. Gluteal activation, Clams and Bridges

Lying on a mat on your side with knees and hips bent 45 degrees. While keeping feet together, lift top knee up as you engage the top leg gluteal muscle. Repeat 10 times and do 3 sets.

For the gluteal bridge, lie on your back with knees bent at 45 degrees and feet shoulder width apart. Lift up bottom and engage the gluteal muscles. Aim to hold for 30-60 seconds.

You can incorporate Theraband exercises to these exercises.

5. Core activation: Bird /Dogs, 10 reps, 3 sets

While on all fours, ensure hands are under shoulders and knees are under hips. As you brace your core (think of a corset tightening around your middle) lift one arm and the opposite leg out so they are in line with your torso.


Any pain with any of these exercises, please stop and see your musculoskeletal expert. We do recommend that if you are suffering from a low back injury that you seek assessment by a spinal health care practitioner before getting back into exercise or before trying these 5 exercises to help low back pain.

If you have any questions, please reach out, we always love to hear from you.

If you would like to know more about distinguishing between tendinitis, tendinopathy and bursitis, CLICK HERE.  Find out how a Cervical Denneroll can help the neck curve, CLICK HERE.

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Lisa, director

Categories Exercise, Low Back Pain, Posture, Sports Injury
 
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