How to Strengthen Your Lower Back – Physio Exercises

Hi and welcome to Pelvic Exercises I'm Michelle Kenway, Physiotherapist and exercise instructor for women

Today I'd like to teach you how to do some great back-strength exercises Now, the exercise I'm going to do is an exercise that's commonly performed in rehabilitation for low back problems, and it's a great core exercise, and it's also a pelvic floor friendly exercise for women So, I'd like to teach you today a couple varieties of that particular exercise We're going to start using a mat-based position So what I'd like you to do at home is to go onto the ground, or go onto the carpet in the living room (or wherever you might be,) and I want you to come down onto your knees

Now remember if you have preexisting back pain, you always be careful before you do any back exercises And of course if you're returning to exercise, if you haven't exercised before or if you're returning from an injury, you always get approval from your doctor before you start exercising So, let's look at our low back exercise-our low back strength exercise We're going to start on our hands and knees So what I'd like you to do is come forward so that your hands are directly underneath your shoulders and that your knees are underneath your hips

You have the normal curve in your back (and you might need to check that side-on to a mirror) If your back is arched up or too far slumped down, again, not good position for this type of an exercise I want you to keep that normal curve in your back Now, what we're going to start with is taking one leg out behind so, that leg coming out behind your body in that position I just might add, if you are someone with sacroiliac joint pain that means you've got pain in one side of your buttock, and you might have been diagnosed with that by your physiotherapist or your chiropractor make sure that you don't start with the leg raise exercises

Just stick to the arm exercises until you approval to do so with the leg exercises Okay, so, in that nice position, elbows are soft, take your lift-leg out behind your body Keeping your hips facing the ground, and your shoulders are back and down Now with this exercise, what you do is you slowly engage your tummy muscles just gently that means your lower abdomen just pulling on a little bit As you do so, I want you then to raise your leg slowly, up, and lower it slowly just touching your toe to the ground and lift again

Lifting up keeping your hips to the ground and back down Can you see that my back leg isn't raising higher than my bottom? So always keep that heel lower than your bottom, or at bottom height Don't go any higher, because you'll risk hurting your back if you do so So you're lifting and lowering, again keeping the hips facing the ground, keeping your chin tucked in, and keeping your elbows soft So we're just lifting and lowering slowly

Let's do a couple more repetitions on that side So we're just starting with the beginner's version: lifting and lowering, and relax, and stretch back (just giving your back a break) Okay, let's make that exercise now, a little bit more difficult So, coming up, a little bit more challenging if you're ready for it So again, knees slightly apart, hands underneath your shoulders, take your left leg out behind

This time, I want you to extend your right arm And you'll just be doing the arm exercises I said before, if you have SIJ problems All right, so we're going to lift and lower the front arm and the leg at the same time Remember, you're using alternate arm to leg (not the same side) So we're going to lift up slowly, nice and controlled, and back down slowly

So you're going for control and stability with this exercise Again, keep your chin tucked in, keep your hips facing down, lowly lifting and lowering And seeing if you can work through to eight to ten repetitions in a row, keeping that exercise nice and stable, lifting and lowering Let's do a couple more just slow and steady Lift and lower see if you can keep your tummy muscles on gently

You'll feel your lower back working gently and your bottom working gently and down And one more time, lifting and lowering, and once again take a break and slide back, just stretching out your back gently, bottom down toward your heels All right and slowly come up So that's your first couple of levels of that exercise So we've done one side

At home ideally what you would then be doing is repeating the exercise on the other side, but I'd like to show you some more progressions on that exercise, just to increase the challenge a little bit The first exercise I would like to show you or the first way of increasing that challenge is using a disk Now, a disk or a wobble board is a great way of increasing or improving your core control So it challenges you to use your balance a little bit, and the muscles your stabilizing muscles have to work a little bit harder to control your truck and control your back So it's a nice way of progressing this exercise

If you take the disc down and you place it under your right knee so pop it under the right knee Knee goes in the middle of the disk, take the left leg out behind, and once again you can start off at base level with that little lift and lower of the back leg And then you can progress the same exercise to lifting the arm in front And then to add to the challenge even further, you can then lift that front foot off the ground and that becomes quite a challenging core exercise So that's really making me work hard there, in that exercise

So that's some ways you can actually use the disk and obviously then you'd repeat that on the other side, so that you're getting your low back strong and rehabilitating your back muscles in a pelvic floor friendly way The final exercise I'd like to show you (or the final variation) is with a fit ball Now, you can use a fit ball for some great back control exercise, and what you'll need to do is put the ball not too large a ball, so a ball that you make sure you can reach the ground when you go over the top of the ball so I'm coming forward over the ball and I'm making sure I can reach the ground with my hands and my legs at the same time The ball's underneath my abdomen and I can then once again start with my leg raises, up and down, and just working slowly, just nice and steady And you can feel that it makes you a little bit wobbly and that's exactly what you're after because then you have to challenge your system to make those little postural adjustments and challenge your muscles to actually maintain that stability through your trunk

And once again, same exercise that we started with You can actually progress to lifting and lowering And as I said earlier, if you're someone with SIJ problems, this is a great way of you actually performing this exercise, because you're not putting unequal weight bearing through your lower limbs; you're actually supporting your lower limbs while you do the exercise Lifting and lowering and then you can actually start to change to the other side, lifting and lowering, and you might then start to actually working to alternate arm and leg lifts So, that's some great varieties of that particular exercise

We've talked about starting on the ground and remember our key points We talked about positioning yourself so that your hands are underneath your shoulders, your knees are underneath your hips and you're keeping the inward curve in your back We talked about making sure that back foot goes to bottom height only, and we also talked about keeping your chin down, and your abdominal muscles on gently during the exercise So, I hope you've enjoyed the exercise That's it from me today, for our back exercises

I look forward to exercising with you again soon Bye for now

Source: Youtube

Chris Lindstrom Jersey