Beating Low Back Pain – Must know Physiotherapy Exercises

Don’t put up with low back pain and Sciatica! Below are the best and safest exercises to treat your low back pain yourself:

With 80% of the population experiencing low back pain in their lifetimes, and 84% of those having a recurrence within the same year, this is a huge debilitator in today’s society, leading to large amounts of time and money lost. As with most other pain and injury, treatment and exercises combined lead to optimal results, so below are five exercises for you to to rehabilitate your back at home.

And by all means, if you do not currently have back pain – get going on these too! it will save you a lot of future suffering by getting your spine strong and stable now (Pre-hab – preventative rehabilitation, the best from of treatment!).

1. Bridge, level one:

START POSITION: Lying on your back with your knees bent.
Stabilization: Tighten abdominals.
Squeeze your buttocks together and lift buttocks off the floor until your body is aligned. Hold for 5 seconds, then lower down. Repeat 10 times twice.

Brideg - up

1.1 Bridge level 2: For the next level up if the above is too easy, keep one leg straight out in the air and perform with one leg. 10 reps each side, 2 sets.

SL bridge 1SL bridge 2

2. Glute sling stretch: My favourite stretch!

glut and Lat stretch - Hip flexibilityglut and Lat stretch - Hip flexibilityglut and Lat stretch - Hip flexibility

 

Start on your hands and knees then bring one knee between your hands. stretch the other leg out behind you and across to the other side. Now slowly walk out over your knee with your hands until you feel a good stretch.

Hold for 1 minute each side.

Tip – If that is too much of a stretch then go down onto your elbows first.

3. Bird-dog: 

Instructions: In four point kneeling slowly raise one arm and leg on opposite sides, making sure to keep your back straight (imagine your dinner is sitting on your hips – it is all about control). Lower down in a controlled manner and repeat, 10 times each side twice.

Beginners: Start by raising one leg only.

birddog 2birddog 1

4: Hip flexor stretch: This is important to unload the Low back and pelvis:

hip flex 1hip flex 2

Tip: to get a good stretch “tuck your bum in” or draw the bones at the front of your pelvic up towards the roof. You should feel it in the front of your hip or top of your thigh.

Hold for 1minute.

5: McGill Curlup

Place your hands palms down on the floor underneath the natural arch in your lower back (Don’t flatten your back.) Only lift your head and shoulders off the ground – unlike crunches, there should be no movement of your lumbar spine. Your hands are there to make sure your back is not curling off your hands or crushing them.

Once you have good spine control then your can take your hands and and touch your knees with straight arms each time.

Begin with 20 at a time, and build up.

mcgill curl up

The key to all of these exercises is to maintain control and don’t rush them.  Do these exercises twice daily for 6weeks and notice the difference (but don’t stop there!)

If you currently are experiencing acute low back pain you will really benefit from Acute low back pain: Getting up and moving first and then moving on to the above exercises for low back pain.

Also see: Slipped disc: what is it and how to fix it.

And if you want more and harder exercises to strengthen up your low back: Get into some QL strengthening!

 

Please Share, like and comment to let me know how you go.

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3 Responses to Beating Low Back Pain – Must know Physiotherapy Exercises

  1. Leela says:

    Except for the McGill Curlup (which I never knew about, until reading now) – I’ve been doing all of these! Thanks for the link 🙂

  2. Angela says:

    Thanks for some great tips!

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