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The best exercises for back pain!

“Because of poor posture, practically 95% of our population suffers from varying degrees of spinal curvature, not to mention more serious alignments.” – Joseph H. Pilates Your daily movement patterns are what dictates your overall health, how your body looks and how your body feels. Sitting for extended periods is one of the main causes of poor posture, lower back pain and muscle imbalances.




Did you know that 4 out of 5 people will experience some form of back pain in their life? And no, it’s NOT normal to have daily back aches and pain even though it is common amongst most individuals aged 25 and over.



Let’s break down a typical day for the average working adult...

We wake up, stumble out of bed, get ready for work, then sit at the breakfast table with a tea or coffee. We then continue to sit on our commute to work, car, train, bus. Once we get to work, we sit at our desks for 8+ hours with little breaks in between, maybe a quick coffee run but mostly sitting. We then sit on the commute back home only to sit again at the dinner table and finish the night off watching TV whilst sitting on the couch. That’s at least 12 hours of sitting! I covered the importance of movement and getting in your steps in my previous blog How walking 10,000 steps a day can transform your life! (michaelmarabong.com) but I still believe that people need a continuous reminder (me included).

Due to our modern-day lifestyles, I know that it is unrealistic to eliminate sitting altogether but we can still implement small changes daily.


Below are four of the best exercises that will help strengthen your lower back, improve mobility and posture.

1. Cat to Cow - The cat to cow not only strengthens your back but is a great dynamic stretch taking your spine through flexion and extension. This movement improves blood circulation between the vertebrae and has been proven to relieve back pain. Perform this exercise for 2 sets of 10 reps. See link below on how to:


2. Bird Dog – The bird dog works on core stability and strengthens the muscles of the posterior chain (glutes/hamstrings and back). This exercise challenges the body unilaterally which makes it great for muscle imbalances and improving posture. Perform this exercise for 2 sets of 10 reps each side.

See link below on how to: Bird Dog Core Exercise - YouTube 3. Childs Pose – The child’s pose is one of the most famous yoga poses as it helps to elongate the spine and opens the hips. Perform this exercise for 2 sets of 60 second holds. See link below on how to: Child's Pose for Lower Back Pain - YouTube 4. Glute Bridge – Sitting on you’re a** all day makes them weak; bridges are a great exercise for developing overall glute strength. Weak glutes have been linked to lower back pain and poor movement patterns. Strong glutes will play a vital role in athletic performance and good posture. Perform this exercise for 2 sets of 15 reps. See link below on how to: How To Do A Glute Bridge | The Right Way | Well+Good - YouTube


Remember it is NOT normal to experience back pain. Perform these exercises daily to strengthen your lower back and improve your posture.


GET OFF YOUR ASS!


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