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How can I improve my strength to reduce my lower back pain?

Jan 25, 2018

Core Stability Exercises for Lower Back Pain

Today we will give you some exercises to help strengthen and stabilise if you have sacro-iliac joint dysfunction (pelvis/hips out of alignment) or lower back pain. Core stability exercises help support your pelvis and back.

A lot of people have weak core muscles. Core muscles are not your six pack muscles (rectus abdominus) they are deeper muscles (transverses abdominus) which support the pelvis and spine, they aren’t always targeted when people are working out.

It is important to make sure you have good core stability to support your back and pelvis which will help maintain pelvis alignment, reduce pain, prevent the risk of injury and improve posture. The exercises below will teach you how to activate your core stability muscles.

Please note that a lot of people who have pelvis alignment problems often describe not feeling level, one leg feels longer or in the wrong place and complain of stiffness and pain around their hips and/or lower back. The best treatment is hands on manipulation and mobilisation to correct the alignment then core stability exercises to maintain the alignment.

Please be aware of your body and take advice from your GP before exercising or send us an email (enquiries@physio-logical.net) for advice and guidance.

Bridge

The bridge is good for strengthening the core stability and gluteal muscles (buttocks).

  
  • Lie on the floor with your knees bent and feet flat on the floor.
  • Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor.
  • Hold 10 seconds, repeat 10 times, 3 times a day.

 Superman

This exercise helps strengthen core stability muscles and improves balance

  • Kneel on the floor and place your hands below your shoulders and knees below your hips.
  • Extend right leg back and the left arm forward.
  • Maintain a straight body line through extended leg, body and extended arm. Repeat with opposite limbs.
  • Hold for 10 seconds, repeat 10 times, 3 times a day.

 Plank

This is an advance core stability exercise, so only try this if you are used to exercising or once your core stability has improved after doing the two exercises above.

 
  • Hold a straight body position, supported on elbows and toes.
  • Tighten the lower abdominals and maintain a straight body line through feet, hips and head.
  • Hold for 30 seconds to 2 minutes repeat twice, 2 times a day.

If you are suffering from lower back pain, your pelvis doesn’t feel right, or you want to learn ways to strengthen your core muscles to reduce your lower back pain then please get in contact with us via enquiries@physio-logical.net, 07835 712306 or book online as we can help you to get rid of your lower back pain today.

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