Lower Back Pain: Effective Tips for Long Term Relief

Our modern society leads a very sedentary lifestyle – most people spend large chunks of their day seated whether it be at your desk at school or work, in the car, watching TV, browsing the internet, waiting at the doctors surgery etc.

This reinforces this posture and leads to structural imbalances as our body was designed to spend much of the day active and standing on our feet...

The result is overly tight hip flexors and inactive glutes and core musculature, which increases the likelihood of lower back pain and injuries, as well as knee, hamstring and a few other common injuries that make orthopaedic practitioners faces light up!

Long hours in the office sitting down aren't kind to your back...
Long hours in the office sitting down aren't kind to your back...

Now try this...

Push your hips into flexion – feel the pressure that is on the lower back – this is an exaggeration of the standing posture many people hold everyday (forward pelvic tilt) – you can imagine the accumulative effect it has...

Now push your hips into extension – with your glutes flexed so your pelvis is in neutral alignment – do you feel how so much of that pressure is now taken off the lower back.

So how do we solve this?

The most effective way is to improve posture primarily through achieving neutral pelvic alignment.

Here are some pointers:

Improve Glute Activation

Basically you want exercises where the concentric portion requires you to push your hips into extensions, examples include:

Non weighted

  • Glute Bridges (double or single leg)
  • Bird Dogs
  • Hip Flexor Stretch

Weighted

  • Glute Bridges
  • Kneeling Squats
  • Band Walk Backs

For best results pick 1 weighted exercise to do once per week and 1-2 weighted exercises to do everyday for 5 sets of 10 reps (spread the workload throughout the day) or 30 second hold for the hip flexor stretch.

Improve Hip Mobility

These exercises will require either dynamic stretching of the hip flexor/hamstrings or adductors/abductors:

  • Leg Swings (front to back)
  • Leg Swings (side to side)
  • Fire Hydrants
  • Reverse Warrior Lunge
  • Hip Flexor Stetch (30s hold)
  • Groin Stretch (30s hold)

For best results pick 2-3 exercises to do everyday for 3 sets of 10 reps each.

Improve Core Stability

  • Front Planks
  • Dead Bugs
  • Reverse Crunches
  • Hanging Leg Raises

For best results pick 1-2 exercises to do every day for 3 sets of 10 to 20 reps or 1-2 minute holds each.

Improve Thoracic Mobility

  • Quadraped Thoracic Extension
  • Wall slides
  • Foam Roller Thoracic Extension

For best results pick 1-2 exercises to do every day for 3 sets of 10 to 20 reps or 1-2minute holds each.

Improve Scapula Stabiliser Activation

  • Wall Slides
  • YLTW’s
  • Push Up Plus

For best results pick 1-2 exercises to do every day for 3 sets of 10 to 20 reps each...

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