6. Pain in my ass

Standing in the scullery post dinner, sorting out the dishes, when I reach over to place the dirty dishes in the sink. I feel a tingling, unbearably painful sensation in my lower back. This happens on a daily basis. Sounds familiar? I am no stranger to lower back pain. It is something I have experienced from the time I was a teenager and, many of my clients are facing the same problem.

Non-specific lower back pain is a health problem that has been on the rise, and to prove this point I did a poll on my Instagram which revealed that 90% of my followers suffer from this condition. After headaches, it is the second most common pain reported.

Lower back pain USUALLY is as a result of a problem with your ligaments, muscles, nerves or vertebrae. The good news is that there are ways to treat this pain. Even better news: it doesn’t have to be treated medically.

In the olden days, the treatment would be to “lie down”, “rest”, “stop doing so much” and this is still common in our community. The real treatment: EXERCISE!

You’re probably wondering what the cause of this unbearable pain is?

It’s our current lifestyle. Prolonged sitting. We sit when we’re at work, when we drive, when we’re relaxing. There is rarely a time when we aren’t seated. When we are seated, we use very little energy, and this leads to a decrease in muscle power and strength. Another disadvantage of continuous lack of movement is that our vertebral discs are unable to maintain a normal concentration of water which can lead to degeneration and overload lesions on said discs. All of the above contribute to the development of lower back pain.

Lower back pain is one of the most prevalent musculoskeletal conditions, and up to 60% of adults experience lower back pain at some point in their life. It results in significant restrictions on usual activity and is among the common causes of disability. Who would have thought that something as common as backaches could lead to a physical disability??

There are a number of exercises and stretches you can use to treat this pain, including improving posture and strengthening the muscles of the back and the abdomen (core muscles). I have put together a quick video to demonstrate some of the exercises.

You can view the full video here.
Lower Back Strengthening Exercises By KhadijaK

Let me know your comments and thoughts and don’t forget to subscribe to my channel and like the video, this helps me produce more content.

pelvic

1. Partial Crunch - Pelvic Tilt Exercise for Back Pain

The pelvic tilt is generally the first exercise recommended for recovering from back pain and developing spinal stabilization.

How to Do the Partial Crunch

  • Lie on your back with knees bent and feet flat on the floor.
  • As you exhale, contract your abdominal muscles and press the small of your back into the floor.
  • Lift your head and shoulders slightly up off the floor as you reach toward your feet with your fingertips.
  • Hold for 5 to 10 seconds.
  • Relax and return to the starting position.
  • Repeat 5 to 10 times.
bridge

2. Bridges:

  • Lie on the ground with your feet flat on the floor, hip width apart.
  • Place your hands by your sides, press your feet into the floor and slowly lift your buttocks off the ground until your body forms a straight line. Your shoulders must remain on the floor.
plank

3. Plank:

  • Start on the floor with your hands and knees.
  • Lower your forearms to the floor with your elbows positioned under your shoulders and hands shoulder width apart. Your arms should form a 90-degree angle.
  • Maintain a straight line from heels through the top of your head, looking down at the floor.
  • Tighten your abs and hold.
birddog

4. Bird Dog:

  • Go onto all fours, place your hands directly under your shoulders and your knees directly below your hips. Keep your spine straight (do not curve).
  • Lift and extend your right arm and your left leg at the same time and hold it for 10 seconds. Repeat with alternating limbs.
deadbug

5.Dead Bugs:

This is a fantastic way to enhance motor control and engage the lumbo-pelvic-hip stabilizers to do their job.

  • Begin lying on your back on the floor. Bring your knees up to form a 90-degree bend at your hips. Arms outstretched over your shoulders.
  • Brace your core (see exercise #1) and slowly lower opposite arm and leg – controlled, in an effort to resist extension – while exhaling. Many don’t think of this part, but with all the air exhaled out, you now have nothing to help stabilize your spine exceptthe muscles themselves.
  • Hold the end position until you have fully exhaled, then inhale as you bring your arm/leg back to the starting position. Repeat on the other side.
  • Common mistakes are moving too fast, an excessive arch in your lower back, and your rib cage flaring out.
  • Aim for 2-3 sets of 5-8 repetitions per side.
swimmers

6. Swimmers:

Swimmers is an effective stretching exercise and has been designed for all those who would like to learn how to balance themselves. In order to do it the right way, use the following steps:

  • Place your mat in front of you and lie down on your stomach again. Keep your legs together. Don’t bend them.
  • Don’t bring your shoulders near your ears. Keep the blades in your back. Your arms should be over your head now. Stretch for a few seconds.
  • Make sure your abs are tight. Bring your navel above the ground.
  • Now stretch out your arms, legs and spine as far as possible. But this should be in opposite directions. Make sure your face is down.
  • Now, alternate your hands and legs and pulse for a couple of seconds.
  • Breathe in and hold for 5 seconds.
  • Repeat 2 to 3 times.
backstretch

7. Prone Back Extension

This is a slightly more advanced and intense back stretch. Here's how to safely perform it:

  • Begin in a face-down position on the floor.
  • Slowly lift your torso up; place your elbows under your shoulders and your hands firmly on the ground. Your lower back will be slightly arched.
  • Push into the ground and slowly straighten your elbows to increase the extension in your lower back. Go only as far as comfortable and stop if you experience any pain. You should feel a comfortable, gentle stretch.
  • Hold the position for 15 seconds.
  • Return to the starting position.
  • Repeat 5 to 8 times.

Lower back pain is a condition that has a good prognosis, if you follow the exercise regimen religiously. Exercise does more than just weight loss, it boosts self-esteem, increases your energy, and IT CURES LOWER BACK PAIN!!

There are other methods of treating back pain, although they are not as effective as exercise. These include:

  1. Ice therapy which relieves discomfort and lessens inflammation IN ACUTE PHASES OF LOWER BACK PAIN!
  2. Warm compresses relieve pain when inflammation has subsided.
  3. Warm salt baths allow your body to absorb minerals from the salt bath, which eases aching muscles.

There are also ways to prevent lower back pain:

  1. Improve your posture which will decrease the pressure and strain on your spine.
  2. Work the muscles in and around your abdomen (core) to reduce the chances of pain, damage or strain on your back.
  3. Change your shoes from high heels to sneakers or pumps every now and then.
  4. Stretch regularly to improve circulation in your muscles and to decrease the risk of lower back pain and damage

If you require medical help I have listed a few of my recommended physio, bios etc  in the comments section below and i have tagged them on my instagram post.

If you have any questions or topics you would like me to cover send me a shout below or email me.

Planks and kisses
KT