3 Moves To Save Your Back

Exercises that specifically target the core muscular system can be a helpful addition to treatment for low back pain.

As a preventative measure, they can help your posture and the supportive structures of your spine.

At Chart Clinic we use the bespoke exercise prescription software Rehab My Patient to help or patients not only improve their symptoms but enhance their muscle and joint well being after the pain has gone.

1) Plank

Rest on your forearms and your toes. Hold this position. Keep good straight posture, and do not let your back arch too much. This is a core strengthening exercise. 

Repetitions: 3 | Time: up-to 1 minute holds

Video: http://youtu.be/noeBz0JoW-4

2) Horse-stance horizontal

 

Go on to all fours, and keep good posture. Draw your tummy inwards (towards the ceiling). Carefully straighten your arm in front of you, and your opposite leg behind you, moving in a slow and controlled manner. Repeat each side. This is a great core stability and core control exercise to work the deep abdominal muscles. The exercise will also strengthen the lumbar erector and gluteal muscles.

Sets: 3 | Repetitions: 10-15
Video: http://youtu.be/BTaCXKy53wc

3) Supine bridge basic

Lie flat on your back, with your knees bent, squeeze your bottom muscles and slowly lift your body upwards. Keep your arms by your side and use them to help you balance. Make sure you maintain good posture (do not over-arch your lower back) and contract the deep abdominal muscles by squeezing your tummy towards your spine. This exercise helps to strengthen the abdominal, lower back, gluteal and hamstring muscles.

Sets: 3 | Repetitions: 10-15
Video: http://youtu.be/fK_xUE3OKIE

To book a consultation, treatment or for a bespoke exercise programme call us on 01737 248 023 or email info@chartclinic.co.uk

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Rehab My Patient  is an excellent piece of software, enabling us to email or print bespoke exercise plans for patients, which they can access online at any time. With easy to follow pictures, descriptions and videos, we find it a revelation in helping patients to maintain and improve their physical form away from the treatment room.