Lower Back Pain – Uncripple yourself…

Lower back pain (LBP) is a condition nearly everyone suffers at some point in their life. But in most cases it can be prevented or managed.

Their are 3 things we consider when looking at your lower back pain:

  1. Pelvic alignment – Postural position of the pelvic region.
  2. Functional capacity – muscular strength/endurance/stability.
  3. Injury or tissue damage – any history of muscle, bone, joint, tendon or ligament injury.

So to overcome this we look at these 3 elements:

  1. Setting neutral posture
  2. Increasing joint stability and range of motion (ROM)
  3. Increasing muscle strength and endurance

Exercises to get you started:

  • Dead bug – Maintain lower back on ground. DO NOT LET IT LIFT OFF THE FLOOR
  • Sit to stand – Keep hip, knee and ankle joints in a straight line and take the reps slow… 2 seconds down and 2 seconds up
  • Superman’s – 2 second holds
  • Clam’s – squeeze the glute muscle
  • Glute stretch – hold for 30 seconds per leg
  • Hamstring stretch – hold for 30 seconds per leg

If you would like a personalised program that is specific to you and your needs, contact me for more information.

Thanks,

Brock McInerney

Exercise Physiologist

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