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Low back pain relief!

Updated: Oct 27, 2023

Instead of trying to stretch your lower back to get rid of the pain, why not try to strengthen the muscles that surround your lower back, hip, pelvis and core to prevent this injury from reoccurring again in the future. Stretching to forcefully lengthen muscle tissue without the stability to control the joint, may relieve pain in the short term, but does not resolve the problem.

Having proper movement patterns is the answer to increasing joint mobility and stability which may help your low back pain.

5 Top Tips to help with Lower Back Pain

  1. Muscle Strengthening over Stretching: Prioritising muscle strength in the lower back, hips, pelvis, and core can offer more stability and support to the spine.

  2. Prevention through Strength: Building strength in these areas can help prevent future occurrences of low back pain, providing a long-term solution.

  3. Stability and Control: It's not just about increasing mobility, but also about having the stability and control to maintain proper movement patterns.

  4. Avoiding Forceful Stretching: Stretching overly aggressively or without the necessary stability may provide temporary relief but doesn't address the underlying issue.

  5. Holistic Approach: Consider looking at the body as a whole, including posture, ergonomics, and overall movement patterns, sleep, nutrition, stress levels to create a comprehensive strategy for reducing low back pain.

Lower Back Pain Strengthening Exercises

1) Sumo Kettlebell deadlift:

Start with a wide stance with your toes pointing out. Keep your torso upright, no hinging, slowly lower kettlebell while maintaining tension in your glutes throughout movement. Stand by squeezing your glutes. Aim for 3 sets of 10 reps.

2) Rear Foot Elevated Split Squats:

Keep an upright torso, take a step in front of a bench/chair and reach your leg back. You back knee drops down and back as you slowly descend to the ground. The torso remains upright throughout the entire movement to keep the spine neutral. Aim for 3 sets of 8 - 10 reps.

3) Pallof press:

Take a resistance band and wrap it around a pole, stand perpendicular to the pole with the band at your chest. Keep your core tight, press your arms in front of you and feel your abs resist rotation. This is a great core stability exercise, aim for 3 sets 10 - 15 controlled slow reps.

See how one of our expert Osteopaths can help you by booking an appointment.

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