Exercises That Can Help Ease Back Pain

1. Exercises That Can Help Ease Back Pain Lower back pain can occur at any time and its often very debilitating. Most often episodes occur insidiously with no apparent reason. “Simply bent over to pick up a pencil and my back went” is the most common onset. In this day and age one of the biggest culprits is sitting for long hours in front of a computer, or holding slumped positions, as when holding a phone texting. People perform back pain exercises in order to prevent episodes of back pain. These simple exercises can be done at home and practitioners report relief after performing them. Here are the best 5 back pain exercises that include some stability and some mobility.

2. The Hip Roll This exercise will mobilise your lower back segmentally into flexion and to strengthen your gluteus, hamstrings and spinal muscles. Make sure that you roll up and down slowly, engaging your abdominals. Avoid shaking or wobbling on the way up or down. The Abdominal Prep This exercise should place no stresses on the lower back if done correctly. Lying down on your back, hands behind your head. Lift your head and shoulders as high as possible while keeping your lower ribs on the mat. Slower is better than fast. This exercise will challenge your abdominal obliques and rectus abdominis. Extension Prone (on your front) Extensions are great for your spine, (unless you have a fracture on your pars). Especially thoracic extensions are fantastic. If you often work in flexion, then you must extend your spine in order to rebalance your muscles. Lie down on your stomach, arms by your side. Lift your head, shoulders and arms to create a long line. Hold for 5 seconds and relax down. Sit-ups should definitely be avoided! Sit-ups put way too much pressure on your spinal discs. Loaded flexion is not great when your low back pain originates in the lumbar discs. Definitely avoid sit-ups if you are recovering from a disc pathology with or without sciatica. In conclusion Work on spinal stability, not just mobility. The rule of thumb is, if it hurts or makes it worse, discontinue. Get help. Book a group class or a personal training session at Core Kensington Pilates London and find out how to make your low back pain exercises successful.

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