EXERCISES TO HELP WITH BACK PAIN

Picking the most appropriate exercises with back problems is difficult. So this page is more to give you a guide as to what you may need rather than a specific program.

The most common deficit is what is known as the 'core stabilsers'. This encompasses the transverse abdominals, multifidis (a small back muscle), the pelvic floor and to some extent the diaphragm. The key to effectively targeting the core muscles is to remember that they are postural muscles, so they must be trained for endurance, not strength...

* Train them daily
* Don't rush the exercise - posture must be held all day
* Ensure that the muscles are being stimulated during the exercise.

The last point is possibly the most important. If working the transverse abdominals (TVA) the contraction feels a little like bracing against a blow to the stomach. This muscle does not move the torso, so while the muscle is active it's important to stimulate the nerves to the muscle. This link will take you to our preferred TVA exercise, however we recommend you obtain advice on correct technique before beginning.

SWISS BALL & BALANCE WORK

The back muscles require coordination training more than they need strength. This is where balance work comes in on the swiss ball, balance discs and other exercise devices. the biggest error with ball work is an assumption that you already have good balance. If the exercise you do is too advanced, you will likely compound existing muscular balance problems. Please seek exercise advice from a registered fitness professional or your chiropractor.

TO BEND FORWARD OR BACKWARD...

The research is leading to a rather simple and perhaps obvious conclusion when it comes to low back pain. While your back is sore (or if you have a disc problem) it's likely that either bending forward, or bending backwards will feel better but probably not both. The correct stretch for you would be the one that feels better, and so long as this pattern doesn't change, avoid the opposite movement.


THE SIT-UP : THE REALITY

The old standard for the '6-pack' serves minimal purpose for back problems. The abdominals flex the trunk forward, they don't attach to the spine, and therefore have limited role to help back problems. If you are doing them then please ensure that you never lock your feet under anything. From years of personal training I believe the only place to keep your hands to stop getting a sore neck is interlocked behind your neck, definitely not behind the head.