Private GP and Wellness Clinic Belfast

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EXERCISES FOR BACK PAIN

Siobhan Graham

Back pain, particularly lower back pain, is very common. In this video I demonstrate a programme of daily exercises which will strengthen your core and give relief to back pain.

Remember: if you experience worsening of your pain then do not do that particular exercise and see your doctor or physio.




BASIC BACK EXTENSION

X 5 TIMES

  1. Lie on a mat on your stomach and straighten your legs behind you.

  2. Place your elbows on the ground, slide your shoulders down.

  3. Lift your upper back, pressing your hips into the mat and clenching your buttock muscles.

  4. Keep your head and neck neutral. Hold for 30 seconds.

  5. Lower to starting position.

 

LUMBAR ROTATION

X 5 TIMES PER SIDES

  1. Lie on your back on the floor with hips and knees bent to 90 degrees with feet flat on floor

  2. draw in abdominal muscles and maintain throughout exercise;

  3. slowly and with control, rotate knees to one side keeping hips in contact with the floor;

  4. turn head to opposite direction of legs

  5. Hold for 10 seconds and then repeat to opposite side.

 

BRIDGE

  1. Tighten your abdominal and buttock muscles by pushing your low back into the ground.

  2. Raise your hips to create a straight line from your knees to your shoulders.

  3. Squeeze your core and pull your belly button back toward your spine.

  4. Hold for 20 - 30 seconds or as long as you can.

  5. Lower the hips to return to the starting position.

 

LEG EXTENSIONS - KNEES UP

X 5 TIMES PER LEG

  1. Lie on your back with your legs bent and your feet flat on the floor.

  2. bring your knees up to your chest.

  3. stretch one leg out paralel to the mat, keep your toes up to the ceiling.
    Try not to allow your trunk position to wobble, waver, shift or change in any way. Hint: It’s all in the abs!

  4. Exhale and swap over to other side.

 

LEG RAISES

bridge while doing leg raises. This is great for balance and core.

  1. Lie on your back, legs straight and together.

  2. Keep your legs straight and lift them all the way up to the ceiling until your bum comes off the floor.

  3. Slowly lower your legs back down till they’re just above the floor. Hold for a moment.

  4. Raise your legs back up. Repeat. Do as many as you can do. Keep a note of how many you can manage so that you can work on improvement.

NB. if you want to push yourself further you can bridge while doing this exercise. This is great for balance and core.