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Optimal strength in the core abdominal muscles is essential for a pain free back and good posture. Strength of the muscles supporting the lower back is also crucial in preventing and managing back pain. That is why so many exercises not only include the abdominals, but also the legs, glutes (buttocks) and hip muscles.
YOUR REHABILITATION PROGRAMME
This exercise programme has specific exercises to strengthen muscles around your lower back and core. It is important to ensure the exercises are performed with good technique. Poor practice may place potential strain on your back. The following leaflet includes some exercises to help in your rehabilitation
Your therapist will advise you on the speed you should progress. Progression is not just about being able to do the exercise but to do it correctly, with appropriate control. If at any time, you feel pain or discomfort stop the exercises and consult your therapist.
Click on any of the images below to view a video demonstration
Draw your stomach inwards (towards the ceiling). Straighten your arm Lift your legs behind you, making sure you keep your knees bent. You can either hold this position as a sustained hold, or move your legs up and down. This exercise predominantly strengthens your gluteal (buttock) muscles, but also your lower back muscles on the side you are lifting
Lying on your side, flatten your lower back by gently tucking your stomach in. Lift your leg several inches in the air. You can either hold this position, or return your leg down and then repeat the exercise. Ask your therapist which they would prefer you to do. This exercise strengthens the pelvic, gluteal, and lower back areas.
BACKWARD LEAN KNEELING
Kneeling, lean backwards. Make sure you contract your abdominal muscles by drawing your stomach inwards. Keep good alignment, so be careful not to over-arch your lower back. This exercise strengthens the core muscles.
The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. ©Co-Kinetic 2017
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