October 31

Use these exercises to reduce or prevent lower back pain

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Lower back pain is extremely common and can be a chronic issue for many who are in pain everyday.

Lower back pain is not only painful but causes limitations in your daily life by reducing mobility and capabilities of performing basic movements such as getting up from the floor, bending down and playing with the kids.

Why do so many people suffer with chronic back pain?

There are many reasons and it comes down to the individual person, lifestyle and sometimes genetics. However there are some common causes that I have listed below.

 

Sedentary jobs or lifestyle.

Sitting down for hours can lead to muscle imbalances, causing poor posture and a weak core.

Inactive deep core muscles.

If you are not using these muscles on a regular basis through daily activity or strengthening exercises then most likely this muscle group is weak and not protecting your spine efficiently.

Tight hip flexors

The psoas major in one of our strongest hip flexors. If this muscle is tight then it most likely will be pulling your body forward (forward flexion) placing additional stress on the lower back.

Weak Glutes

Glutes are notorious (in the PT world) for being inactive. Your glutes are responsible for a lot of different movements. One purpose they are responsible for is holding your pelvis upright, inactive glutes will enable other muscles to overcompensate such as your lower back.

How to overcome tight and weak muscles to reduce and prevent lower back pain.

Use these exercises and sequence to help alleviate lower back pain.

A. Hamstring Stretch      B. Kneeling hip and quad stretch      C. Pelvic Tilts

  1. Bird Dog
  2. Glute Bridge
  3. Plank
  4. Side Plank
  5. Back Extension

Set One: Start with exercises A – C for 30 seconds at a time. Next perform exercises 1 – 5 for 30 seconds each.

Set Two: Perform exercises 1 – 5 for 30 seconds each.

Set Three: Perform exercises 1 – 5 for 30 seconds each. Next perform exercises A – C for 60 seconds.

 

THE EXERCISE LIBRARY

PELVIC TILT STRETCH
KNEELING HIP AND QUAD STRETCH
LYING HAMSTRING STRETCH

 

BIRD DOG
GLUTE BRIDGE
PLANK
PLANK
SIDE PLANK
BACK EXTENSION

 

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