BACK PAIN - BASIC STRENGTH AND MOBILITY PROGRAM

 Low back pain results in muscle disuse and atrophy of the stabilization muscles in low back and abdominal region. 

These muscles are the prime stabilizers in of the back and form a natural corset around the spine and thus protects it against jerks and perturbations.

The three main prime muscle stabilizers for the lower back are transversus abdominis, multifidus and erector spinae. Strengthening the core back muscles is important to maintain a stable and health spine. 

Some of the basic stabilization exercises  for lower back support, often recommended by physical therapists:

Foundational Exercises

These exercises are excellent for beginners and focus on activating the deep core muscles without putting stress on the spine.

• Cat-Cow: This is a gentle mobility exercise that helps warm up your spine.

  1. Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips.

  2. As you inhale, drop your belly toward the floor, arching your back and looking up (Cow pose).

  3. As you exhale, pull your belly button toward your spine, rounding your back upwards and dropping your head (Cat pose).

  4. Repeat slowly for 10 repetitions.

• Pelvic Tilt: This exercise helps you learn to control the movement of your pelvis and "wake up" your core muscles.

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

  2. Flatten your lower back against the floor by gently pulling your belly button in and up.

  3. Hold for a few seconds, then relax and allow your back to return to its natural curve.

  4. Repeat for 10-15 repetitions.

Core Strengthening Exercises

These exercises build on the foundational movements to improve stability and endurance.

• Glute Bridge: This move strengthens your glutes and hamstrings, which are key for supporting your lower back.

  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

  2. Engage your abdominal muscles and squeeze your glutes.

  3. Lift your hips off the floor until your body forms a straight line from your shoulders to your knees.

  4. Hold for 10-30 seconds, then slowly lower back down.

  5. Repeat for 3 sets of 10-15 repetitions.

• Bird-Dog: This exercise improves stability and coordination while strengthening your core and back muscles.

  1. Start on your hands and knees.

  2. Keep your back flat and your neck in a neutral position.

  3. Slowly extend your right arm straight out in front of you and your left leg straight out behind you.

  4. Maintain a stable core, preventing your back from arching or swaying.

  5. Hold for a few seconds, then return to the starting position.

  6. Repeat with the opposite arm and leg.

  7. Perform 3 sets of 8-12 repetitions per side.

• Plank: A classic for a reason, the plank builds full-body core stability.

  1. Start in a forearm plank position with your elbows directly under your shoulders.

  2. Keep your body in a straight line from your head to your heels, engaging your core and glutes.

  3. Avoid letting your hips sag or rise too high.

  4. Hold for 20-60 seconds, or as long as you can maintain good form.

  5. Repeat for 3 sets.

• Dead Bug: This exercise strengthens your deep core muscles without putting stress on your spine.

  1. Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle (tabletop position).

  2. Press your lower back into the floor.

  3. Slowly lower your right arm and your left leg toward the floor, keeping your back pressed against the floor.

  4. Return to the starting position and repeat with the opposite arm and leg.

  5. Perform 3 sets of 8-12 repetitions per side.

Stretches for Lower Back Health

In addition to strengthening, stretching can help relieve tension and improve flexibility.

• Knee-to-Chest Stretch:

  1. Lie on your back with your legs straight.

  2. Gently pull one knee toward your chest with your hands.

  3. Hold for 20-30 seconds.

  4. Repeat with the other leg, and then with both legs at the same time.

• Lower Back Rotational Stretch:

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

2. Keep your shoulders on the floor and slowly roll your bent knees to one side.

3. Hold for 10-20 seconds.

4. Return to the center and repeat on the other side.

Please comment for questions and enquiries. Stay tuned for more information.