This series of strengthening exercises can help you to manage lower back pain by increasing the strength of the supporting muscles. To experience the most benefit from these exercises, perform them once a day, 3-4 days a week. Consistency is the key to keeping these muscles strong, so even if you feel better or stronger continue to use them to maintain that strength.
Plank
Begin in plank position (see photo) with forearms and knees/shins on the floor. Keep torso straight and rigid, body in a straight line from ears to toes, no sagging or bending. Head relaxed looking at the floor. Hold until muscles begin to fatigue (shake slightly). Relax on stomach on the floor, repeat 3 times.
|
gluteus maximus
Lay on stomach with a pillow under your hips, bend right knee to 90 degrees, sole of foot towards the ceiling. Engage glut muscle and lift the leg slightly (don't lift too high or you will engage your lower back). Hold until the glut muscle starts to fatigue, release, repeat both sides 3 times.
|
SIDE-LYING HIP ABDUCTION
Lay on side with body in alignment, do not lean forwards or back. Tighten abdominal muscles. With knee of top leg locked, raise leg up slowly to about 45 degrees. Hold until muscle starts to fatigue, repeat both sides 3 times.
|
HIP LIFT
Lay on your back, arms at sides, knees bent, feet on floor. Lift hips towards ceiling, squeezing glutes, legs, and abdominals at the top of the motion. Hold until muscles start to fatigue, repeat 3 times.
|
KNEELING LEG / ARM EXTENSION
Get onto all fours, hands under shoulders, knees under hips. Tighten abdominals, lift left leg and extend behind you as you lift right arm and extend in front of you. Hold until muscles start to fatigue, repeat both sides 3 times.
|
*Photography by Ash Nayler.
