LOW BACK STRENGTHENING
Doing back strengthening exercises regularly helps you to keep your low back healthy and free from pain. These exercises don't require a lot of time, but help to keep you fit and free from low back pain.
​
WHY DO THEY HELP?
These exercises help build up the small muscles on either side of your spine - these are called the paravertebral muscles.
They help support your spine as you go about your daily life. Having strong paravertebral muscles helps support your spine as you bend over and sit and stand, and carry heavy loads. Keeping these muscles strong and healthy will help reduce the number of back pain episodes you get.
​
HOW OFTEN?
Try and do these every 2 to 3 days. They're not very tough, so you can do them frequently in the week.
GET TO IT
We'll keep it simple and stick with a few basic exercises, so it's easier for you to maintain a regular exercise routine.
​
1. PLANK
This is a really simple exercise, but the tough bit is maintaining good form and posture while holding the position for a prolonged period. Simple get into a 'tripod' position on your elbows and feet, keep your back straight, and hold it for as long as you can. You can keep your feet together or leave them about shoulder-width apart, either way works. Try to hold this position for 30 to 60 seconds before taking a short break. Repeat 2 to 3 times.
​
2. BIRD DOG
Get on all fours on the floor, and slowly raise your right arm straight ahead, while lifting your left leg straight behind you. Hold it for 2 to 3 seconds, then lower your arm and leg back down. Repeat it on the other side. Do a total of 10 to 15 repetitions on each side, and repeat the entire set 2 to 3 times after resting for a minute.
3. SUPERMAN
Lie down flat on the floor (or an exercise mat), with your arms stretched out straight ahead and your legs stretched out straight behind you. Raise your arms and legs so they're off the floor, and hold that position for as long as you can, without
letting your arms and legs touch the floor. Try to aim for about 5 to 15 seconds. Then lower your arms and legs back down onto the floor gently. Repeat 2 to 3 times.
WRAP IT UP!
These exercises are really simple to do, but as is the case with most fitness routines, getting started is the most difficult part of it. Try to do these exercises 2 to 3 times a week so that low back pain doesn't bother you so much!