Strengthening Exercises for Lower Back Pain
Are you still struggling with back pain when gardening? This could be due to weak core (deep tummy) and glutes (buttock) muscles.
Today we will share with you some exercises to do to strengthen your core and glutes muscles.
We are seeing a lot of patients who have back pain in our clinics at Stansted Park and in Rowlands Castle.
My name is Natalie March from Physio-logical, a chartered Physiotherapist.
At Physio-logical we still remain vigilant in following our strict covid guidelines for all clinic appointments.
We hope you found our exercises following knee replacement surgery in our last article useful.
What exercises should I do to make sure I am strong for gardening?
At Physio-loigcal we offer hands on treatment plus exercises to make sure you improve your muscle strength to ease your symptoms fully.
Here are some exercises to do if you have back pain during and/or after gardening. If you are gardening then do these exercises prior to gardening (this will make sure your muscles are switched on and ready to support you), also repeat them 4 times a week to improve strength.
Please be aware of your body and take advice from your GP before exercising or send an email to (enquiries@physio-logical.net) for advice and guidance. When exercising do not push into sharp pain.
Bridging
This exercise helps strengthen your buttock muscles:
- Lie on your back
- Bend your knees so your feet are flat on the floor
- Push down through your heels and squeeze your buttocks, count for three seconds up, hold for a second at the top and then threre seconds back down
- You should feel the bottom muscles working
- Repeat until your muscles feel tired (buttock muscles)
Superman
This exercise helps strengthen core stability muscles and improves balance:
- Kneel on the floor and place your hands below your shoulders and knees below your hips.
- Extend right leg back and the left arm forward.
- Maintain a straight body line through extended leg, body and extended arm.
- Repeat with opposite limbs.
- Hold for 10 seconds, repeat 10 times on each side.
Sit to Stand
This exercise helps strengthen your buttock and thigh muscles:
- Cross your arms
- Keep your weight in your heels
- As you stand up push through your heels and squeeze your buttocks
- Repeat until your leg muscles feel tired
Core + Leg Drop
This exercise helps strengthen your core muscles:
- Tighten your lower tummy muscles
- Slowly lower your leg down and then repeat on other side
- Repeat until your tummy muscles feel tired.
If you want to be able to garden for a longer period of time without back pain, want to learn how to improve your strength to reduce back pain, or feel you would benefit from some hands on treatment to ease your back pain then we can help you at Physio-logical.
Call our clinic today on 02394 350270 to find out more about how our team of experienced Physiotherapists and sports therapists can help. Alternatively you can contact us at: enquiries@physio-logical.net or to book: https://physio-logical.net/contact-us/
For more tips and guidance please visit: www.physio-logical.net