The following programme combines flexibility and
strengthening exercises to help prevent or alleviate lower
back pain. You should consult an osteopath before starting
this programme if you already have acute or chronic lower
back pain.
A good way to sit at work or at home watching television. Sit on a Swiss ball with your back straight and abdominals tightened at 25%. Keep your shoulder blades back. It will feel strange to begin with, but you will get used to it.
When standing, keep your shoulder blades back and
tighten your abdominals. The correct anatomical position is
having your ears, shoulders and tail bone all aligned.
Complete this programme daily.
The hip flexor stretch. (Picture 1)
Hold this stretch for 20 seconds and repeat three times each
leg. Always stretch to a point that is uncomfortable but NOT
painful. Push the pelvis forward and take the upper body back
to get more from this stretch.
The hamstring stretch. (Picture 2)
Hold this stretch for 20 seconds and repeat three times each
leg. Keep your leg straight. The objective is to reach and
hold your toes.
Swiss ball hamstring leg curl. (Pictures 3
and 4 )
For the first two weeks do part one and then move on to part
two. Complete 8-15 repetitions and complete two to four sets
daily.
- Part one: Keep your back on the floor while using your legs to bring the Swiss ball into your body. Concentrate on contracting your hamstring muscles throughout the entire exercise.
- Part two: Lift your hips up to form an even 45deg bridge with your body. Now bring the ball in, concentrating on contracting your hamstring muscles throughout the exercise. You can have a rest after each repetition by dropping your hips to the floor for a few seconds before lifting them again.
Lower abdominal workouts: (Picture 5)
While lying on the floor, have your hands underneath your
lower back. Gently contract your lower abdominal muscles (the
muscles that are about 10cm below your belly button) by
imagining you are trying to do your belt up one more notch.
You will be attempting to keep constant pressure on your
hands. Try holding this contraction for 20-30 seconds before
having a rest. Complete this for 5-10 minutes.
Cycling: (Picture 6)
Only do this exercise if you are pain free. Lift both legs
high and slowly cycle them out. Always do this cycle motion
with high legs. Do not let them drop towards the floor as
this will put pressure on the lower back. Complete three sets
of 12 to 30 cycles.