Lower back pain – exercises that can relieve the pain

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Lower Back Pain Exercises That Can Relieve the
Pain
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I wanted to write about a subject that affect 80
of adults including myselflower back pain! If
you are one of these peopleyoull know that its
not something that will be better in the
morning or that you can just take an ibuprofen
for. Often lower back pain can be ongoing and
will affect every part of your day from sleeping,
to working and driving. Having had my spine
operated on and fused at the age of 13, I know
what its like to live with chronic back pain and
how it can affect day. Since I began weight
training (both in the gym using equipment and at
home using bodyweight) I have noticed a
significant reduction in the pain. I no longer
have periods of being bed ridden and being unable
to move, the day to day pain is still there, but
it is noticeably better.
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Exercises that can relieve lower back pain In
this blog I will outline my top 4 exercises to
work and strengthen the muscles in your back as
well as the supporting muscle including your core
and glutes. By performing these exercises
regularly, we can reduce to aches and pains which
can often make our lives a misery.
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Side Plank Lay on your side, with your elbow on
the floor directly below your shoulder, raise
your hip up so only your forearm and foot are
touching the floor. Hold this for 60 seconds. If
youre not able to hold this position for 60
seconds hold for as long as you can and record
the time. Each time you perform this exercise try
and work towards the 1-minute marker. Ensure your
ankles, hips and shoulders create a straight line
and do not let your hip drop.
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Supermans Lay on the floor on your tummy, arms,
legs and head down. Raise your shoulders, arms
and head off the floor at the same time raise
your legs from the hip. You should now be in a
curved position, the only part of your body which
is on the floor is your stomach and pelvis. Hold
for 5 seconds, then lower to your starting
position. Repeat this exercise 12 times.
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Glute Bridge Lay on our back bend your knees
place both feet flat on the floor shoulder width
apart. Raise your hips up until your knees, hips
and shoulders are in line. Squeeze your glute
muscles and engage your core (make sure your back
is not arched). Hold for 5 seconds, return to the
starting position and repeat. If you are more
advanced do this with one leg on the floor and
the other straight up in the air.
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Try and make these part of your daily routine
along with stretches before and after exercise.
It will take no more than 5-7 minutes, so perform
these exercises first thing in the morning before
work, or every evening. As you get stronger you
can increase the time that you hold each exercise
or increase the repetitions to ensure that you
continue to progress and strengthen your
body. Small changes to your daily routine will
make a significant difference to your lower back
pain in the long haul!
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Contact Details
 peter_at_pgpt.co.uk 020 8203 8657