Welcome to part two of our mini series dealing with a highly prevalent condition that afflicts millions worldwide. Whether stemming from poor posture, muscle imbalances, or injury, lower back pain can be incapacitating and greatly diminish one’s quality of life. A crucial approach for both preventing and managing lower back pain is incorporating exercise. In this week’s Bea Blog, we will emphasise the significance of strengthening core and lower back muscles and present a rehabilitation program featuring vital exercises to alleviate lower back pain and bring you video demonstrations of even more exercises.
You’re absolutely right that optimal strength in the core abdominal muscles, as well as the muscles supporting the lower back, plays a critical role in maintaining a pain-free back and good posture. Here’s why these muscle groups are essential:
- Core Abdominal Muscles: The core encompasses a group of muscles that stabilize and support the spine. These muscles include not only the superficial ones (such as the rectus abdominis and external obliques) but also the deep muscles like the transverse abdominis. A strong core provides stability to the spine, which can help alleviate back pain and maintain proper posture.
- Lower Back Muscles: The muscles in the lower back, such as the erector spinae, help maintain the natural curve of the spine and assist in various movements. Strengthening these muscles is crucial for providing support to the spine and preventing lower back pain.
- Legs, Glutes, and Hip Muscles: These muscles are also important for overall posture and back health. Strong leg muscles, glutes, and hip muscles help with balance, stability, and movement. They can reduce the strain on the lower back by sharing the workload during activities like lifting and bending.
Incorporating exercises that target all these muscle groups into your fitness routine can help create a well-rounded approach to back health. Some common exercises that work on these areas include squats, deadlifts, planks, bridges, lunges, and various core-strengthening exercises.
BILATERAL STRAIGHT LEG RAISE
Perform the Bilateral Straight Leg Raise by lying on your back and elevating both legs to a comfortable height. Maintain this posture and unwind. This exercise primarily targets hamstring flexibility, and achieving this leg position also engages the lower abdominal muscles. Don’t be concerned if you can’t lift your legs as high as demonstrated; go at your own pace.
Video – http://youtu.be/BA8-M-AHxx
HIP ABDUCTION LYING
Perform the Lying Hip Abduction exercise by lying on your side. Flatten your lower back by gently engaging your abdominal muscles. Elevate your leg a few inches off the ground. You can either maintain this position or lower your leg and then repeat the movement. Consult your therapist to determine their preference. This exercise targets the pelvic, gluteal, and lower back muscles for strength improvement.
Video – http://youtu.be/m48WZUmcw5Y
SUPINE BRIDGE HARD
Begin by lying flat on your back, arms resting by your sides, and knees bent. Engage your gluteal muscles as you raise your back off the ground while simultaneously extending one leg. Ensure you maintain proper posture, avoiding excessive arching of your lower back. Additionally, activate your deep abdominal muscles by drawing your stomach in toward your spine. This exercise is excellent for fortifying your abdominal, lower back, gluteal, and hamstring muscles.
Video – http://youtu.be/x-b9yvFzLqk
LUMBAR FLEXION WITH ROTATION CONTROL
Perform the Lumbar Flexion with Rotation Control exercise by lying flat on your back. Engage your deep abdominal muscles by pulling your stomach inward. Bend your hips to a 90-degree angle, keeping your knees together, and initiate a controlled rotation of the spine. Avoid excessive movement; rotate just a few inches. This exercise targets the lower abdominal muscles and enhances core control.
Video – http://youtu.be/IjraQMSIGio
HORSE-STANCE HORIZONTAL
Perform the Horse-Stance Horizontal exercise by drawing your stomach inward, directing it toward the ceiling. Extend one arm forward and the opposite leg backward, then alternate sides. This exercise is excellent for enhancing core stability and control, targeting the deep abdominal muscles. Additionally, it strengthens the lumbar erector muscles and the gluteal muscles.
Video – http://youtu.be/BTaCXKy53wc
CLAM ADVANCED
Perform the Advanced Clam exercise by lying on your side with both knees bent. Engage your deep abdominal muscles by drawing your belly button inward. Keep your feet together and lift them approximately 3-4 inches above the floor. Then, open your knees, resembling a clamshell, hold briefly, and return to the starting position. This exercise is effective for strengthening your gluteal (buttock) muscles, outer thigh/hip muscles, and engaging the abdominal core muscles.
Video – http://youtu.be/cQroGjei4B8
The effectiveness of your rehabilitation program hinges on the appropriate pace of progression. By speaking to our one of our therapists will provide guidance on the optimal rate of advancement. Keep in mind that progress involves not only increasing repetitions but also executing them with precise control. If you encounter any pain or discomfort while performing the exercises, halt immediately and seek guidance from your therapist. Prioritising safety and gradual improvement is essential to prevent worsening your lower back issues.
The content presented in this article serves as general guidance and information exclusively. It should not be considered a primary source for devising individualised medical care plans or as a replacement for specialised medical guidance such as that available from Bea Sports Injury Clinic, which is tailored to each specific case.
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