These core exercises for lower back pain help you recover from back pain and prevent re-injury. Physiotherapist Michelle guides you step by step through 2 safe core exercises that act to control and stabilize movement in the lower spine (Episode1). These exercises can help recovery from lower back pain with conditions including disc injury, muscle or ligament strain or osteoarthritis. #coreexercises #lowerbackpain #WithMe

Series Episode 2 'Safe Core Abdominal Exercises for Lower Back Pain - PHYSIO Beginners Guide'    • Safe Core Abdominal Exercises for Low...  

When lower back pain occurs, the core muscles around the trunk often stop working as they should. This contributes to chronic lower back pain and re injury. Appropriate core exercises can rehabilitate the core muscles to reduce back pain and prevent re-injury.

Core exercises for beginners are performed with neutral spine position with the normal inward curve in the lower back which is demonstrated in this video. Neutral spine it the safest and most effective position for doing core exercises.

Core Exercise 1: Bridge
This exercise targets the buttock muscles that support the lower back.

*Start lying down flat knees bent and feet apart toes turned sightly outwards.
*Bring your heels in close to your buttocks to reduce how much you use your hamstring muscles.
*Keep the normal inward curve in your lower back
*Press through your heels and lift you back off the mat

Common Mistakes to Avoid
1. Flattening the curve in the lower back
2. Lifting the pelvis too high

Practice holding this exercise up to 10 seconds maximum, no more and work up to doing this exercise 10 times in a row.

Core Exercise 2: Bird Dog
This exercise specifically targets back muscles to reduce low back pain.

*Start kneeling on all fours hands with your hands directly under your shoulders and your knees under hips.
*Tighten your abdominal wall as if to cough.
*Holding the brace, slide your right leg back slowly keeping the neutral curve in your lower back.
*Slide this leg back to your starting position.
*Progress this exercise by reaching your left arm forward at the same time as you extend your right leg, keeping your hand lower than your shoulder. You can also progress this exercise by kicking your right heel straight back off the ground at the same time as reaching forward with your left hand and make a fist.

Common Mistakes to Avoid
1. Raising the back leg too high
2. Progressing too quickly
To progress this exercise you can try to increase the length of time you keep your limbs raised holding for 10 seconds maximum, up to 10 times in a row each side.

Standing Posture
This core routine ends with corrected standing posture to encourage core activation.
*Stand with your feet slightly apart and unlock your knees so they're soft
*Lengthen you spine by lifting the crown of your head to the ceiling
*Turn your palms outwards to raise your chest and breathe normally.

Walking using this posture 3 times a day starting at 5-10 minutes can help promote your lower back pain recovery.

References:

(1) Hodges, P. W. (2003). Core stability exercise in chronic low back pain. Orthopedic Clinics, 34(2), pp245-254.

(2) McGill S (2010) Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning 32(3), pp33-46.

Image of back muscles Henry Vandyke Carter / Public domain
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Image buttock muscles https://commons.wikimedia.org/wiki/Fi...
Original by sv:Användare:Chrizz, 30 maj 2005 / CC BY-SA (http://creativecommons.org/licenses/b...)

Music by Aiden Kenway: https://www.youtube.com/channel/UCEeJ... Lights by Sappheiros   / sappheirosmusic   Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/LightsSappheiros Music promoted by Audio Library    • Lights – Sappheiros (No Copyright Music)  

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