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Low Back Pain? You're Not Alone

More than 70% of Australians will suffer from back pain at least once in their lives. Back pain can be caused by a number of factors including joint problems, nerve disruptions or other musculoskeletal problems. A lot of low back pain sufferers let their low back pain go undiagnosed when sometimes this can be an easy fix.

A very common cause of low back pain in individuals is muscle imbalances or weakness due to reduced physical activity and muscle strength. Weaker muscles can get overworked and fatigued easily during every day activities. This can lead to further inhibition and poor recruitment of these weak muscles and can lead to pain.

Less than 50 years ago medical research was telling us all to reduce physical activity and joint loading and to rest when suffering from musculoskeletal pain. This research now says this is the worst that anyone can do. Physical activity including both aerobic and strength exercises has shown to be highly effective in improving joint mobility and functionality. Strength training alone can improve muscle imbalances, build muscle strength and reduce pain in low back pain sufferers.

How Do You Do This?

Exercise one – Strengthen Glutes
Lay on your side with your hips, knees and ankles on top of one another. Keep your ankle flexed towards your shin, lift your leg up straight up to one side and relax back down

 
Exercise two – Strengthen Core
Lay on your back with your legs up at 90°, knees directly over your hips. Lower one leg down and tap your heel on the floor, return your leg to the 90° position and then repeat on the other side

 
Exercise three – Strengthen Lower Back
Lay on your stomach with your legs straight and arms stretched out in front of you. Keep your neck relaxed and lift your opposite arm and leg up off the floor. Hold for 3 seconds and relax back down. Repeat on the other side.

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