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 exercises using Pilates
Spinal decompression therapy
If you have managed to slip or bulge a disc, or if you suffer from other lower back pain conditions* and back strengthening exercises do not resolve your back pain issue, 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