How to overcome lower back pain: The importance of exercise part 2

Low back pain is a condition that can be so crippling you’re afraid to move. This however, is a bad idea. Of course there is a time when rest is essential but when pain allows movement is essential to your recovery.

Exercise for low back pain

By exercise for low back pain I don’t traditional fitness exercise, I mean exercise for low back pain. They are 2 different forms of exercise, traditional fitness exercise aim to fatigue the body and isn’t pain when pain and injury is involved. Exercise for low back pain challenges muscles but doesn’t fatigue them.

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Movement for Rehabilitation

It also includes movement and in many cases the movement that triggered your pain. These movements should include everyday postures and positions that you’re already doing but doing them correctly. Moving better can reduce pressure on your low back and therefore reduce risk of low back pain.

Movements to improve include:

1. Lifting
2. Carrying
3. Pushing
4. Pulling
5. Rotating
6. Getting Up
7. Walking Running

Core strength for low back pain

My definition of core training is different to the mainstream idea. It uses exercises that challenge multiple muscles of the core to work together. It also encourages muscle balance from back to front, side to side. This helps spread stress and tension around the core rather than certain areas of it.

Core Strengthening exercises include:

1. Planks
2. Side Planks
3. Bridges
4. And many other holding exercises

Core Stability for low back pain

Different to core strength because is includes balance and coordination. This improves the timing of your muscle contraction. If muscles activate a split second too late other muscles can contract to pick up the slack and this can ultimately end in injury. Improving the stability of the muscles of your spine, hips and shoulder can help keep your joints in alignment and stress on the muscles.

Core stability exercises include:

1. Bird Dog
2. Half Kneeling (kneeling on one knee)
3. Single leg Bridges
4. Planks with arm raise
5. Side planks with leg raise

Are you struggling with low back pain? Click Here to join our How to Overcome Low Back Pain Workshop