Exercises to strengthen the lower back

At Balanced Life Osteopathy we see a lot of people who experience pelvic misalignment, sacroiliac pain and/or sacrum instability which as a result presents as lower back pain. Often these associated pains are a result of years of dysfunction through the lower back and pelvis. So rehabing is not a quick fix and can take months even years to correct. We are often asked how treatment sessions can best be supported, we recognised the need of our clients to strengthen and stabilise this area so we have come up with these excercises to help.

Superman

  • Start in table top position – hands under shoulders, knees under hips, hip width apart, spine is neutral and hips parallel to the floor
  • Draw navel to the spine to engage core

 

  • Raise one arm in front and the opposite leg out behind. Keep them straight, hold 15 secs and breathe.

  • Then draw leg and arm to opposite sides, hold 15 secs and breathe.

  •  Repeat on other side.

Figure 4 Bridge

IMG_5387

  • Lie on your back with one ankle resting on opposite thigh comfortably (figure 4) Arms by side, palms face down, press into the floor.
  • Navel to spine. Raise hips parallel to the floor. Squeeze gluteals. Maintain a straight line from knees to shoulders.
  • Hold 10 seconds
  • Repeat 5x

 Side Crunches

  • Lie on your back. Raise legs into table top. Knees over hips, lower leg parallel to floor. Interlace hands behind head.
  • Raise shoulders off the floor on exhale, twist to touch elbow to opposite knee. Return to floor.
  • Repeat other side. 15 each side 3x

Make sure that before you attempt these exercises at home you have been taught how to perform the exercise by a qualified staff member of Balanced Life Osteopathy. The next time you come into the clinic ask Nick to take you through them to avoid any confusion.

 
(guest writer:Emily)
Disclaimer The exercises shown are solely as a reminder and reference for patients of Balanced Life Osteopathy only. It is essential for patients to ensure they have been taught how to perform the exercise by a qualified staff member of Balanced Life Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you. If you have been shown the exercise, are unsure of the correct technique or experience any unexpected symptoms, discontinue and contact Balanced Life Osteopathy.If these exercises are used without professional guidance then it is at your own risk. Balanced Life Osteopathy, including its directors, affiliates, employees and contractors will not accept any liability for any loss, damage or other injury resulting from their use.

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