Exercises To Help Your Low Back

Back pain can be caused by a range of factors. Weak muscles, especially those in your core and pelvis, can sometimes lead to injury and pain. Research has shown that strengthening exercises can be beneficial in treating low back pain.

Here are some exercises to help strengthen the muscles that support your spine and can therefore lead to less pain and dysfunction.

1.       BRIDGES

This exercise focuses on the gluteus maximus.

-          Lie on the ground with your feet flat on the floor at approx. hip width apart

-          Press your feet into the ground and slowly lift your buttocks up off the ground until your body is in a straight line. Try to keep your hands by your side with your shoulders on the floor. Hold for 10-15 sec

-          Slowly lower back down

2.       LYING SIDE LEG RAISES

This exercise focuses on the gluteus medius.

-          Lie on the ground, on one side. Keep your lower leg slightly bent on the ground

-          Gently engage your core by drawing your belly button in toward your spine

-          Slowly raise your top leg, trying not to move the rest of your body

-          Hold for 2 secs., then slowly lower leg back down

3.       SUPERMAN

This exercise focuses on your back, buttocks, hips and shoulders.

-          Lie on your stomach with your arms reached out in front of you and your legs lying flat

-          Slowly lift your hands and feet off the ground. Aim to raise them approx. 10cm or until you feel contraction in your lower back

-          Engage your core by slightly lifting your stomach off the floor. Reach away with your hands and feet. Hold for 2sec

-          Slowly return to starting position

4.       PARTIAL CURLS

This exercise focuses on the rectus abdominus and transverse abdominis.

-          Lie on your back on the ground, with your knees bent and feet flat on the floor

-          Cross your hands over your chest

-          Take a deep breath. As you exhale, brace your abdominals by pulling your belly button in toward your spine

-          Slowly lift your shoulders off the ground (aim for 5-10cm). Try to keep your neck in line with your spine to avoid straining your neck muscles

-          Slowly then return to starting position

PLEASE NOTE:

You should always consult your doctor and/or Chiropractor before beginning a new exercise program. Only work within your physical limits.

Our Chiropractors at Body Care Health & Chiropractic will discuss stretches and exercises in your appointments to put together a program that is personalised to your needs and health.

Contact us today to find out more! 0409 712 075

Author: Dr Felicity Ede