In the previous post I wrote about what I consider to be the two basic core functions and why they’re important for fixing or avoiding lower back injuries.
Today, I’m going to outline a very basic program that I’ve used with quite a few of my clients in the past to help them get their back, back on track.
Part one: Warm Up
Before any exercise program it’s probably a good idea to get warmed up.
This is no different in principle for low back pain sufferers or high performance athletes.
The difference in method , however, is that the warm up for back pain relief isn’t the traditional warm up you’re probably thinking about.
There’s no jumping, pushing, pulling or throwing involved. There are no calisthenics.The pace is more controlled and the purpose is a little different.
You probably won’t be huffing and puffing.
With this type of warm up, we’re not necessarily as interested in breaking a sweat or ramping you up for high intensity exercise. Rather, it’s all about turning the right body bits on and grooving the right movement patterns.
Cat & Camel:
1 set of 6-8 reps
2 sets of 6-8 reps
2 sets of 8-12 reps/side
Part 2: The Program
This is where you really start to work the core.
These movements may seem a lot less isolated than the traditional “core” or “abdominal” exercises that were typically prescribed for low back pain resolution. These are designed to engage your core in a coordinated manner while taking into account both core functions of resisting movement and transferring energy.
Don’t be fooled by their simplicity.
When executed correctly, these movements, for most people, will actually be quite challenging. You might just find yourself finally breaking that sweat!
2 sets of 8-12 reps side x 8-10 s holds
2 sets of 8-12 reps side x 9-10 s holds
2 sets of 30 sec per side
Sit to Stand
2 sets of 8-12 reps
For those of you looking for video on how these exercises should be done, you can check them out on my youtube channel here:
I’ve had my clients complete this type of program 1-3 times a day for 2 weeks and many have reported significant changes in their low back pain status in that short period of time.
Remember, while the above is considered a very basic core rehab program, some of these movements may not be suitable for every type of low back pain: too hard, too easy or just plain contraindicated.
Always, ALWAYS do your due diligence and seek the guidance of your healthcare professional before you try out something you found on the internet.
Yours in movement.