Following on from our previous ‘how to handle acute lower back pain’ post, here are 3 beginner level rehab exercises to restore trunk & spinal strength/stability in order to get rid of that dreaded low back pain!
HOW TO: Start in quadruped position (on hands and knees) > find neutral spine > engage your trunk muscles (pull belly button in towards spine) > slowly lift up your diagonal arm and leg then extend them out simultaneously (lengthening out your body) > maintain neutral spine throughout the entire movement > return to starting position > repeat
Progression: Same as above, except bring your opposite elbow to your knee, meeting in the middle. This forces you to move in and out of neutral spine in a dynamic manner.
HOW TO: Start by laying on your back with knees bent at 90 degrees > arms by your sides > find neutral spine > engage your trunk muscles > drive hips up off the ground while maintaining a neutral spine > slowly lower back down > repeat
Progression: suspend 1 leg in air (so hip & knee at 90degrees) and repeat as above. Try to not let your pelvis rotate (keep the hips level and aligned throughout!).
HOW TO: Laying on back, suspend legs in air (so hips & knee at 90 degrees) and hands reaching towards ceiling > find neutral spine > engage the trunk muscles > slowly lower your diagonal arm and leg towards the ground simultaneously (stop just before touching ground) while maintaining neutral spine > return to the start position and repeat for the opposite side
Progression: repeat as above, except bring your opposite elbow to your knee when returning to the start position, and then return to neutral.
Give them a go and if you need help, reach out to our caring and friendly team at our Chatswood or North Sydney Physiotherapy Clinic. You’ll be glad you did!