It’s not uncommon for low back pain patients to reduce their activities in an effort to avoid their pain. Unfortunately, it’s likely their core muscles—the muscles that help support their midsection—will become deconditioned over time due to inactivity, which may only increase the risk of further injury. Therefore, to effectively improve one’s low back pain status, he or she must first strengthen and keep their core muscles strong! Think in terms of one to three sets of ten reps for ease of application and ALWAYS release the exercise SLOWLY—don’t just drop back from the end-range of the exercise.
The ABDOMINAL muscles include four groups: the rectus abdominis (they attach our rib cage to our pelvic area, and the fibres run straight up and down), overlapping on the sides are the internal obliques (fibres run down and inward), the external obliques (fibres run down and out), and lastly, the transverse abdominis (the fibres run horizontal and attach to the fascia in the low back).
If we think of three levels of exercise difficulty, an easy (or Level 1) ad exercise can be just lie on your back and lift your arms and legs up in the air. A more difficult (Level 2) ab exercise would be to lower one heel to the ground while keeping the knees and hips at 90 degree angles while performing the ‘dead-bug’ exercise, while a more difficult (level 3) ab exercise could be lowering opposite arm and leg. You can employ an “abdominal brace”, or holding the stomach muscles firmly as if someone is going to punch you in the stomach, in any position or activity during the day. Remember to still be able to breathe throughout all core exercises.
Deadbug
You can strengthen the LOW BACK extensor muscles using a number of effective exercises including (but not limited to) the “bird-dog” (kneeling on “all-fours”) straightening the opposite arm and leg separately (Level 1) and then simultaneously and switching back and forth (Level 2). Level 3 could be longer hold times, drawing a square with the hand and foot, or increasing the repetitions.
Another low back strengthener is called the “Superman”, which requires laying on the stomach (prone) initially lifting one arm and then the opposite leg separately (Level I); then opposite limbs at the same time (Level 2); and finally raising both arms and legs simultaneously (Level 3). Placing a roll under the pelvis/abdomen can make it more comfortable.
You can strengthen the SIDES OF THE CORE, or lateral trunk stabilizers, using a side-bridge or plank (laying on the side propped up between the elbow and feet, with the hips up and off the floor). Level 1 could be a six-second hold from the knees, Level 2 a six-second hold from the feet, and Level 3 could be a twelve-second hold between the elbow/forearm and feet. A modification could include slow repetitions of lowering the pelvis to the floor and back up. Mix it up!
Side plank on the knees.
There are MANY more exercises, but these should keep you going for a while! Remember, stay within “reasonable pain boundaries” that you define, release each exercise SLOWLY, and most importantly, have fun!
Finally, if you or anyone you know ever wants to try Pilates with us just email Pilates and your name to everardpilates@gmail.com and we will give you a voucher for a free class.
