*Don’t want to read the intro? Skip straight to the action points and videos below.

>>> Back Pain

Back Pain is a huge problem in the 21st Century, it’s estimated that more than 80% of people will suffer this problem during their life in one way or another.

Usually back pain is something that has taken years of gradually getting worse until the smallest of twists or turns can render you motionless and bent over double, scared to stand up straight!

>>> The Problem 

The problem with modern life is the fact that we sit too much and move too little.

We travel to work sat down, we sit at work all day, we sit travelling home and then we usually sit again for dinner and to ‘relax’ when we settle in to watch our favourite TV programme….

Just reading that has probably made you think ‘SHIT, do I ever stand up?’

The problem is, your back is in a constant state of weakness being stretched and relaxed and your hip flexors are constantly tight from being sat down all day.

>>> The Solution

So what do we need to do? The easy answer is sit down less…but actually we need to strengthen your lower back muscles and give them better endurance.

Now don’t worry, in this post we’re going to give you 3 simple exercises you can perform to strengthen your lower back and abs to get rid of that pesky back pain!

Remember when we work on rehab exercises, we always want quality work over anything else.

Exercise 1 – The Curl Up

Step 1 – Lye on your back with your legs out straight, bring your right food up inline with your left knee

Step 2 – Place hands under your lower back (this will support your natural spinal curvature)

Step 3 – Curl your head, neck and shoulders off the ground. Keep your neck as still as possible and not forcing it into your chest.

Step 4 – Hold this position for 10-20s and then slowly return.

Step 5 – Repeat for the other side. Perform 2 sets with 5 reps each side.

Exercise 2 – Bird Dog

Step 1 – Kneeling on your hands and knees with a flat back.

Step 2 – Raise your left arm forward and at the same time extend your right leg back.

Step 3 – Hold this position for 3-5s and return to starting position

Step 4 – Repeat on the other side and again hold for 3-5s.

Step 5 – 3 sets with 10 reps either side

Exercises 3 – Side Plank/Bridge

Step 1 – Lye on your side with your elbow under your shoulder

Step 2 – Curl your feet back so your feet are at a 90-degree angle.

Step 3 – Lift your hips off the ground putting your weight through your elbow and knees

Step 4 – Hold for 20-40s, maintaining a straight-line form your head to knees

Step 5 – Repeat on the other side – 3 sets

*If too easy, extend legs and go onto your feet rather than your knees.

As always, a pleasure

Nb – Not all back problem are simply solved by these 3 exercises. If you’ve had persisting back pain, go seek medical attention as it’s an area of your body you don’t want to mess with. 

Chris Peace

Written by: Chris Peace

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