Stabilise and Strengthen Lower Back

How to Strengthen and stabilise your lower back. A common complaint we see often at Optimum Wellbeing is Lower Back Pain. This often occurs due to weakness and over flexibility in the lumbar region of the spine. When the spine is under any stress the place it will most be felt is the part of the spine which has the most amount of movement in it. For instance when our upper spines’ are tight and we suffer any impact like a car suddenly braking or a fall, it will travel to the place of most movement such as the lower back. Thus the lumbar spine takes the brunt of the impact.

How do we protect our lower back? Through Stabilising and Strengthening so that it is no longer a place of weakness. Below are Three Lumbo-Pelvic stability exercises that will help strengthen the lower back and prevent injury.

Here are 3 great simple Stabilise and Strengthen Your Lower Back

1.Start on all fours, knees under hips, hands under shoulders.
Reach left leg back, squeezing left buttock, keeping abdomen pulling up towards the lower back. If you can keep stability reach the opposite hand (right) forward and maintain balance.
Hold this side for 30 seconds then repeat on the other side.
Repeat three times on each side.

Quadruped-2

Quadruped

2. Lie on your back. Tuck your tailbone under to flatten your lower back. Keep the tailbone tucked as you lift your hips up. Push your heels into the floor and squeeze your buttocks as you lift your hips. Hold for 30 seconds and repeat three times.

The-Bridge

The Bridge

3. As above but with one leg raised. Repeat three times on each leg. Make sure to keep both hips at the same height so that there isn’t uneven pressure on the spine, or twisting.

Advanced-Bridge

Advanced Bridge

If you feel any pain discontinue and discuss at your next Osteopathic consult.

For more information read here Come and see us at Optimum Wellbeing, Worongary, Gold Coast, Osteopathy, Naturopathy and Massage

07 5530 7921 – Book Now for your appointment and begin your treatment.

 
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