Core Stabilization Exercise

 

This lower back exercise programme for non-specific lower back pain follows on from some less difficult exercises for lower back pain . This is a slightly more difficult core stability exercise – don’t try this one until you have mastered this lower back exercise.Please make sure you can do these easier ones first before trying these harder ones.

 

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Leg Lengthening in Lying

back strengthening exercises

  • Lie on your back, I suggest resting your hands on your pelvis (hip) bones so you can feel what your pelvis is doing.

  • Find the neutral position for your pelvis; neutral is an important part of a core stability exercise programme.

  • Tighten your pelvic floor and lower abdominal muscles, as you did for these previous core stability exercises.

  • When you have tightened your muscles up and are breathing normally, slide your leg down along the bed or floor.

  • When your leg is out straight, have a short rest, then repeat the exercise drawing your leg back up towards you.

The key here is not to let your pelvis arch, but instead try and keep your spine in a neutral position. You need to use your abdominal muscles to try and prevent the movement. You really shouldn't be arching your back in this exercise.

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I explain this by telling my patients to imagine they have a compass resting on the centre of their lower stomach. As you slide your leg down the compass will want to move south, when you slide the leg back up it will want to go north, you have to control these movements by keeping a neutral spine.

Don’t suck your breath in too much or work too hard at this. It should be gently done. Try and hold the contraction for 10 seconds or 10 breaths 10 times in a row. If that is too difficult then do less and build up.

If you can’t do this, just go back to these easier exercises.

Don't get too hung up on the technique being perfect! The idea is that you can find a neutral spine and keep it there despite challenges.

Difficulty – moderate

This exercise strengthens the muscles and trains them to cope with movements by challenging them in a certain direction. We would give these exercises to someone who has what we would call extension or flexion dysfunction. In layman’s terms that would mean someone who has trouble controlling the bend and straightening movements of the spine.

 

 

More stability exercises

The background to this type of core stability lower back exercise

Exercise and back pain

Lower Back Pain Toolkit Home Page

Not all these core stability exercises are suitable for everyone. Just to be sure please check with your healthcare provider to make sure this lower back exercise programme is the right one for you.

29-Jul-2017

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