This low back exercise for non-specific lower back pain is slightly more difficult than the previous ones. Make sure you can comfortably perform these more simple exercises for lower back pain before moving on to this one.
|Pilates is great for improving core stability. I own this *Pilates book and use it myself. It has a great selection of exercises and is well illustrated. Shame there is no DVD to go with it but its still a great start if you are beginning Pilates.|
Climb on your hands and knees, with your knees hip width apart and your arms shoulder width.
Find the neutral position for your pelvis. Remember, finding a neutral position is important for this type of core stability exercise. Read more about it on this core stability exercises for lower back pain page.
Tighten your lower abdominal muscles to hold neutral and lift an arm. Try not to allow any rotational movement at the waist, no twisting or sagging.
Try and hold the contraction in your abdominal muscles for 10 seconds or 10 breaths 10 times in a row alternating between arms. If that is too difficult then do less and build up.
Difficulty – moderate
Please check with your healthcare provider to make sure these ideas are right for you.
This dynamic lumbar stabilization exercise strengthens the abdominal muscles and trains them to cope with daily activities and movement by making them work hard in a certain direction. I would give these exercises to someone who had a problem controlling the rotational or twisting movements of the spine. Get your physiotherapist to assess your particular needs to see if you may benefit from trying these out.
When you can comfortably do this you could move on to this next core stabilization exercise.