Lumbar Stabilisation For Lower Back Pain

 

For back pain (and sciatica) caused by disc degeneration or arthritis of the lower back find the position your back is most comfortable in, (spine slightly bent forwards or back) and strengthen the back to hold that posture during activity.

 

This is called dynamic lumbar stabilisation.

 

It will reduce excessive movement between the joints of the spine and teach the muscles to react quicker (which often prevents alot of injuries). With the spine stabilised pain will be reduced because the nerve irritation is reduced and the spine is protected which helps prevent further damage.

 

Dynamic Lumbar Stabilisation Exercises

 

leg_march_exercise

The Leg March

 

Lie on the back with knees bent. Tighten the stomach muscles and       slowly raise one leg 3 or 4 inches from the floor. Hold for 5 seconds slowly lower and repeat on opposite leg. Aim to 'march' for 30 seconds, rest for 30 seconds and repeat.

 

 

 

 

The Leg and Arm March

 

Same exercise as above but raising and lowering the opposite armarm__leg_march_exercise_osteopathy over the head at the same time.

 

 

 

 

 

 

Pelvic Curl

 

Lay on the back, knees bent. Tighten the stomach muscles and push or flatten the the lower back to the floor. If you find this movement hard start to slightly lift the sitting bone (sacrum) and push the low back into the floor. Hold for 10 seconds, relax. Aim to repeat 6 times.

 

The Bridge

This exercise is shown on our core muscle strengthening page.

 

The Swimmer

This exercise is shown on our core muscle strengthening page.

 

4 Point Reach

This exercise is shown on our core muscle strengthening page.