Support Low Back with some Strengthening Exercises

If you have ever suffered from low back pain then you know how many aspects of daily life it can affect. One of the most important factors to take into consideration when dealing with low back issues is building strength around the core to help support the low back. 

Here are the 5 exercises:

In this blog we help to bust that low back pain with some strengthening exercises.

1. Superman

Lie on your front with your arms out by your side with elbows at right angles. Gently brace your core as you lift your upper chest and arms off the ground. It is only a small lift off the floor and keep head in alignment with the body, lifting it slightly.

Hold for 5 seconds and repeat 5 times.

2. Bird/Dog

While on your hands and knees, brace your core gently as you lift one leg. Then lift the opposite arm, ensuring that both arms are legs and head are in neutral alignment.  Repeat on the other side and do  5 each side.

3. Dead Bug

While lying on your back lift arms up straight so fingertips are pointing to the ceiling. Lift knees so hips and knees are at 90 degrees, then while bracing your core, bring one arm up towards your head and straighten out the opposite leg. Bring the leg as low as you can without causing low back discomfort. Take 5 seconds to do this move and do 5 reps each side.

4. Gluteal Raise

Lying on your back, bend your knees and have your feet flat on the ground. You can bring your arms over head and rest them on the ground. Lift your bottom up and squeeze our gluteal area.

Aim to hold this posture for 30 seconds. Come down and repeat 3 times.

5. Plank

One of my favourites. You can do this one on your hands or elbows. As you get into the plank position, make sure your core is braced and your bottom/pelvis is not dipping.

Aim to hold this posture for 30 seconds. Repeat 3 times.

Be mindful:

On your journey to bust that low back pain with strengthening exercises, please be mindful to start with less reputations and not hold the moves for long. If anything hurts, use your common sense and stop. If you find that pain persists, we would recommend that you see a musculoskeletal expert.

Lisa, chiropractor

If you haven’t checked in with your low back mobility then CLICK HERE to check out how you can do that.  Find out how to stretch your mid and upper back, CLICK HERE.

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