You have back pain and don’t know where to start? First, you should know that scientific research advocates to adoptan active approach to treat your back. This means that those who exercise recover better than those who only adopt a passive approach! Obviously, any exercise performed the wrong won..

This means that those who exercise recover better than those who only adopt a passive approach!

You have back pain and don’t know where to start? First, you should know that scientific research advocates to adoptan active approach to treat your back. This means that those who exercise recover better than those who only adopt a passive approach! Obviously, any exercise performed the wrong won’t be of any help, and may even aggravate your condition! This is why we recommend you start with basic exercises that put minimal stresson your back, and then progress as you get better. Here are 3 exercises that will help you stay active and prevent deconditioning.

WARNING: Although safe, these exercises are effective only if performed correctly. Ideally, it would be best to consult a doctor or physiotherapist before starting any exercise program. At the very least, the exercises should be stopped if you experience discomfort that persists despite a rest period. Never try to work through the pain, especially if you are doing a new movement without supervision. When in doubt, it is better to rely on a qualified professional…

1. Pelvic tilt
• a. Lie on your back and bend your knees. Keep both feet on the ground.
• b. Tuck your navel slightly towards your spine to activate your deep core muscles
• c. Gently tilt your pelvis back (as if you wanted to flatten your back against the floor). Hold for 10 seconds.
• d. Then tilt the pelvis forward (as if you wanted to arch your lower back). Hold for 10 seconds.
• e. Repeat the process by rotating your pelvis back and forth for 10 reps. Take breaks as needed.

2. Sahrmann exercise
• a. Lie on your back while bending your knees
• b. Tuck your navel slightly towards your spine to activate your deep core muscles
• c. Slowly raise one leg while keeping the knee at 90 degrees.
• d. Then, slowly lift the other leg so that the knee stays at 90 degrees as well. By now you should have both legs in the air with your hips and knees at 90 degrees.
• e. Slowly drop one leg at a time to return to the original position.
• f. Repeat the process 10 times and take breaks as needed.

3. Bridge
• a. Lie on your back while bending your knees.Place only the heels on the floor by locking your ankles.
• b. While pushing with your heels against the floor, gently lift your pelvis from the ground until your shoulders, hips and knees form a straight line. You can use your arms for help.
• c. Slowly return to the initial position.
• d. Repeat the exercise 10 times, and take breaks as needed.

4. (Extra) Diaphragmatic breathing
• a. It is always good to perform diaphragmatic breathing during these exercises (or if you’re in pain and want to relax).
• b. Place one hand on the chest and the other on the belly. The hand placed on the chest should remain as still as possible (as we want to focus on the abdomen).
• c. Inhale through the nose while inflating your belly like a balloon.
• d. At the end, hold your breath for 2 seconds
• e. Then slowly exhalethrough your mouth. Fully let go of your breathin the reverse order that you brought it in.

f. Repeat a dozen times and don’t forget to go slow.

Again, these exercises must be done in right way if you truly want to benefit from them. Obviously, one must understand that these exercises alone are probably not enough to fully treat your back pain. Rather, they are an excellent way to get started, and give you direction and motivation to follow a more complete exercise program.

If you suffer from back pain and wish to benefit from therapeutic exercises to improve your symptoms and prevent recurrence of injury, Lombafit Studio can help! Visit www.lombafitstudio.com to find out if you are eligible for our group courses focused on the treatment of back pain and led by certified physiotherapists. Also, find out about our educational workshops given at the studio, and get your free educational booklet that will change the way you view your back pain!