Low Back Pain is a condition that negates even some of the strongest painkillers due to its unpredictable nature and dramatic change that it can cause in short periods of time. The exercises below are Our Teams Top 3 Exercises that may help with your Low Back Pain.
*Note: If you are suffering more than what you think and exercise isn’t going to help you break this back pain, give our practitioners are call anytime to book in an appointment or just simply book online @ https://themelbournechiropractor.com.au/book-now
Lumbopelvic Mobilization – Supine Knee to Chest
Procedure:
- Lay on your back (both hips flexed, with feet under knees)
- Gently bring one knee to your chest(using your arms for assistance)
- Return to the start position and repeat on the other leg.
Instructions
Perform 3 sets of 10 repetitions each side.
Rest for 30 seconds between sets.
Complete this exercise twice per day.
Progressions:
- Perform with both legs starting from an extended position
- Perform double knee to chest mobilization
Special Instructions:
• Breathe normally throughout
• Stay in a pain-free range of motion
Supine Bridge
Procedure:
- Lay on your back (feet under knees with a resistance band around the thighs)
- Slightly push thighs out into the band.
- Squeeze the gluts and slowly raise the pelvis up.
Instructions
Perform 3 sets of 10 repetitions.
Hold each repetition for 2-5 seconds.
Rest for 30 seconds between sets.
Complete this exercise twice per day.
Progression:
- Perform a single leg bridge
Special Instructions:
• Focus on squeezing the gluts
• Do not hold your breath
Wall Slide
Procedure:
- (Standing) Position your feet shoulder-width apart, slightly forward of a wall with your back towards it.
- Place your hands overhead (the “under arrest” position)
- With the fingers spread (abducted)
- Slowly squat down
- Ensure to keep the arms elevated, while “actively” exhaling.
- Then return to the start position during inhalation.
Instructions
Perform 3 sets of 10 repetitions.
Each repetition should occur over 5-8 seconds.
Rest for 30 between sets.
Complete this exercise twice per day.
Special Instructions:
• Keep the head, shoulders, arms, mid-back and pelvis against the wall always.
• Keep the knees in line with the middle of the foot, but not forward of the toes
Still Worried and need more Help?
Depending on the severity of the injury or area of concern our practitioners in our Broadmeadows, Westmeadows and Fawkner Clinics will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:
- Spinal manipulation, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as spinal segments and joints (LeFebvre, Peterson & Haas, 2012)
- PNF/PIR/prescribed stretching – Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.
- Remedial Massage, Trigger point therapy or use of handheld massager – Have shown to decrease pain/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar & Shareef, 2014)
- Advice on daily living activities/diet – This enables advice on how to change to make healthy actions into habits and may offer a valuable alternative with potential for long-term impact. (Gardner, Lally & Wardle, 2012)
- Prescribed exercises – produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli & Hernandez, 2015)
- Dry Needling or Cupping to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.
