FIX EAST VILLAGE
Our bodies are put through everyday stress that causes it to adapt to the new movement patterns we create. Things like slouching at a desk for long periods or being inactive can negatively impact the body. Muscles eventually become short, tight or weak overtime. Poor lifestyle habits, repetitive movements and poor posture will eventually lead to changes in normal functional movement patterns which can increase force and pressure throughout the entire body. The body has to adapt and compensate, which may lead to muscle imbalances and structural weakness. This could eventually cause postural abnormalities, restriction, dysfunction and pain.
Muscle and fascia are connective and continuous structures. They transmit tension and pull from one structure to the next, affecting areas above and below the injured area. For example, lower back pain can often be a result of having tight or weak hamstrings, glutes and/or hip flexors. It isn’t necessarily the muscles of the lower back that are causing the problem even though the problem exists in that area. Please follow this home exercise programme to help reduce back pain and increase mobility around your joints. Combine this with regular massage for the best results.
4 Exercises to Help Prevent Lower Back Pain [Summary]
- Glute Bridges: This exercise primarily strengthens your glutes as well as your hamstrings and lower back.
- Dead Bug: This exercise works on your deep (transverse) core muscles, abdominals and lower back.
- Back Extensions: This exercise strengthens the lower back, glutes and hamstrings.
- Bird Dog (Quadruped): This exercise primarily works on the erector spinae, abdominals and glutes.
Now let’s review each step in more detail. All Exercises Require an Exercise Mat.
Glute Bridges
WHY GLUTE BRIDGES ARE GREAT IN PREVENTING LOWER BACK PAIN
As the name suggests, this exercise primarily strengthens your glutes as well as your hamstrings and lower back. It has similar benefits to a squat, but it doesn’t place any stress on your lower back.
HOW TO DO A GLUTE BRIDGE
To perform the exercise, start laying down on your back with your knees bent and feet flat on the ground, around hip-width apart. Your heels should be about 8-10 inches away from your glutes. Place your arms by your side with palms facing down.
Engage and squeeze your glutes and core as you lift your hips up. Raise until your hips are parallel to your thighs and torso, to ensure you don’t arch your lower back.
Hold this position for 2-3 seconds then slowly lower your hips to the floor.
Note: You can use a weight plate, dumbbell or barbell to add more resistance to the exercise.
Perform 3 sets of 15-20 repetitions with a 30-60 second break between sets.
Dead Bug
HOW DEAD BUGS HELP PREVENT LOWER BACK PAIN
This exercise primarily works on your deep (transverse) core muscles, abdominals and lower back. When these muscles are strong it helps maintain spinal stability, minimise back pain, improve posture and pelvic floor function.
HOW TO DO A DEAD BUG EXERCISE
To perform this exercise, start by laying face up with your knees bent to 90 degrees, keeping your knees above your hips, and your arms straight above your chest, pointing towards the ceiling (table top position).
Keep your core engaged and press your lower back into the ground, then slowly extend your opposite arm and leg out until they are a few inches from the floor.
Slowly return to the starting position and switch to the opposite side.
Note: your back must be pressed into the floor at all times to avoid any arching and to activate the transverse core. Use ankle weights if the exercise feels too light.
Perform 3 sets of 20 repetitions with a 30-60 second break between sets.
Back Extensions (Hyperextensions)
HOW BACK EXTENSIONS PREVENT LOWER BACK PAIN?
This exercise primarily works on the lower back, glutes and hamstrings. Strengthening the erector spinae are the key focus of this exercise, improving stability and mobility of the entire back.
HOW TO DO A BACK EXTENSION CORRECTLY
To perform this exercise, lay face down on a mat. Keep your back neutral and feet around hip width apart. Bend your elbows and rest your fingers on the sides of your head.
Push your hips into the floor and lift your upper back off the floor, while keeping your head and neck in a neutral position and your legs flat on the floor.
Hold the top contraction for 2-3 seconds the slowly lower down to the starting position.
Perform 3 sets of 12-15 repetitions with a 30-60 second break between sets.
Bird Dog (Quadruped)
HOW BIRD DOG EXERCISES PREVENT LOWER BACK PAIN
This exercise primarily works on the erector spinae, abdominals and glutes. While improving stability, it also helps with range of motion and a good relief for lower back pain.
HOW TO DO A BIRD DOG EXERCISE
To perform this exercise, start in an all fours position with your knees under your hips and hands under your shoulders, both around shoulder-width apart.
Keep a neutral spine by engaging your core, then slowly raise your opposite arm and opposite leg up until your shoulders and hips are parallel to the floor.
Imagine you are trying to stretch and lengthen the spine in this position, without raising your leg or arm above your torso to avoid arching your lower back.
Hold this position for 2-3 seconds then slowly return to the starting position.
Repeat on the same side then swap over.
Perform 3 sets of 8-12 repetitions per side with a 30-60 second break between sets.
Please stop any of the exercises if you feel any pain in your lower back. If you are unsure on how to perform these exercises properly you can seek professional advice from an expert at Fix East Village.
For further back pain relief Steve is available for massage therapy. HIs treatments are designed to help relieve chronic muscular tension, reduce the impact of injuries, reduce scar tissue, improve flexibility, improve posture, boost recovery from exercise and ease short-term and chronic pain, such as lower back pain.
Steve Berry
steve@fixlondon.co.uk
Personal Trainer & Massage Therapist