Back strengthening exercises for lower back pain relief
Back strengthening exercises and core stability exercises – why are they so important?
There have been many times I have wished my lower back was stronger! If only I had listened to the Physios and done those twice daily back strengthening exercises! If you’re taking the time to read this article, I imagine you are in the same boat. Did you make a wrong move? Lifted something heavy? Bend down and regretted it? Or maybe you stretched to reach something. I have done all of these, too many times!
Monty Python’s Ministry of Silly Walks
This particular time I was getting dressed and bent to put on my trousers, and couldn’t straighten up. It was agony, excruciating and indescribable pain. Worse, I was in the bathroom, and the phone in my home office seemed a million miles away. I could have joined Monty Python’s ‘Ministry of Silly Walks‘ in my attempts to reach it, only there wasn’t anything funny about my predicament at the time.
NHS A&E Hospitality
As a result, I had to call my husband so he could let the ambulance personnel because I couldn’t make it downstairs. Many hours later, after a trip to A&E, I was sent home with morphine tablets which made me sick and believe me, you do NOT want to throw up with a bad back!
Second visit to A&E two days later, the nurse asked me to sit on a chair to wait for the doctor. Really? If only I could! Realizing sitting wasn’t an option, she pointed to the bed. How was I going to get up there without a step ladder?. Yes – it is that painful! Following a typical wait of several hours, and one X-Ray later, I decided enough was enough. I could not afford for this to happen again – mentally or physically.
The eventual diagnosis was soft tissue damage, all from just bending down!
My strategy for relieving lower back pain due to muscle spasm
- I lay on a yoga mat and do several Pilates exercises to relax the muscle spasm (if I can get down on to the floor – sometimes this isn’t possible).
- I go for a 3km walk (30′ mins) at a comfortable rate, on a plain (do not attempt hills at this stage). Repeated twice daily (if I can walk).
- I work on strengthening my core with back strengthening exercises and core stability (see video directly below).
Ange’s 30′ Back Strengthening Pilates Exercises
If you have managed to slip or bulge a disc, or if you suffer from other lower back pain conditions* and light exercise isn’t the answer, have you looked into 3D Spinal Decompression Devices? Spinal decompression, or spinal traction, can afford a rapid return to work, sports and an active lifestyle. Personally, I would always recommend trying spinal decompression before resorting to back surgery. Why? Because back surgery should only ever be a last resort, due to its inherent risk of complications. I had back surgery as a baby and for me it was the only option, and there were complications. That’s one of the reasons I cannot use spinal decompression to resolve my lower back pain – if you have pins in your back, it isn’t an option ;-).
Always check with your GP, Consultant, Physio or Practitioner before resorting to any treatments!
* e.g. idiopathic scoliosis, sciatica, malalignments of joints, spondyloarthrosis, spinal stenosis