Would you like to learn how exercise can help relieve your back pain?
In our opinion too many people live with back pain and it is our mission to help you get rid of your pain and fully enjoy life again. Let's face it, it's not fun when you have to think about how to put your socks on every morning. It's also not fun when you can't play with your children or grandchildren because your back hurts all the time.
We love helping you get rid of that discomfort and pain. In order to help you to our best ability we have to measure the curvature of your spine first and then we can test your deep core muscles. These results will allow us to show you which exercises will get you the best results in the shortest amount of time.
We believe in building good habits and this means that you will get homework to practise every day. We understand the value of time and that very few people have spare amounts of it and that's why our homework doesn't take you any longer than 10-15 minutes per day. We have found that people who exercise with us once or twice a week (individually or in small group) can improve the health of their back significantly within 12 to 16 weeks.
Try these very effective exercises to improve the health of your back instantly.
Day 1 - McKenzie Press Up
Lie face down on the floor with your hand placed just outside the top of your shoulders.
Exhale as you press your upper body upward as though you're doing a press up but keep your pelvis on the ground. It is important to relax the glutes and spinal muscles while performing the exercise.
Repeat 10 times, beginning with one set and work up to 3 sets. You can perform this exercise several times a day to relieve back pain from sitting.
Day 2 - 4-point tummy vacuum.
Assume a kneeling position with your hips over your knees and your shoulders over your hands. With your spine in neutral alignment, take a deep breath in and let your belly drop towards the floor.
Exhale and draw your belly button in towards your spine while keeping your back in neutral.
Hold for as long as you comfortably can.
When you need to breathe in, relax your abdominal wall as you inhale and repeat the exercise for 10 repetitions.
Day 3 - Horse Stance Vertical.
Place your hands directly under your shoulders and your knees under your hips.
Activate the TVA by drawing the belly button in.
Lift one hand off the floor just enough to slide a sheet of paper between the hand and the floor. The opposite knee is then elevated off the floor the the same height.
Hold for 10 seconds and switch sides.
Perform 10 times on each side for a total of 20 reps.
Day 4 - Prone Cobra.
Lie face down on a mat and rest your arms at your side.
Lift your torso while simultaneously squeezing your shoulder blades together and externally rotating your arms, thumbs pointing up.
When you have reached the proper end position, your palms should face away from your body, your head and neck in neutral alignment and your toes touching the ground. Hold as long as possible and rest half the time of the hold. The goal is to be able to hold for 3 minutes straight.
We like to start off with 6x 30 second holds with 15 seconds of rest in between reps.
Note: do not allow your head to roll backwards (keep looking straight down).
Day 5 - Feldenkrais Shoulder/Spine integrator.
Lie on your side with a foam roller, pillow or towel underneath your head. Put your tongue on the roof of your mouth.
Your hips and knees at a 90-degree angle with your feet on top of each other.
Place your top hand on your forehead and gently rotate your neck backwards as you inhale.
Exhale and return to the start position.
Perform 16-20 repetitions on each side.
Day 6 - Alternating Prone Superman.
Start face down on the floor.
Lift your left arm and right leg so that they are at about the same height.
You arm should be at a 45 degree angle from your head with your thumb pointing up.
Hold this position for as long as you can with good form (10 seconds) and switch sides.
Repeat 5 times on each side.
Day 7 - Shortstop TVA.
Assume the start position by pushing your hips back and let your hand slide down your legs until you reach the front of your knees.
With your spine in neutral alignment, take a deep breath in and let your belly drop towards the floor.
Exhale and draw your belly button in towards your spine while keeping your back in the start position.
Hold for as long as you comfortably can.
Repeat 10-20 times.
Day 8 - Supine Hip Extension Back On Ball.
Start by sitting on a Swiss Ball and roll back so that your upper back, shoulders and head rest on the ball.
Pick your hips up so that your shoulders, hips and knees are in a straight line. Keep your shins vertical at all times.
Slowly drop your pelvis straight down, as low as you comfortably can, then left your hips back up to the ceiling. Keep your head and upper back on the ball.
You should not roll forward or backwards on the ball as you perform the exercise (it is ok if the ball rolls slightly forward as you drop down, but your knees should not move in front of your feet).
Hold your hips up for 10 seconds before you slowly drop the hips.
Repeat 10 times.
Day 9 - Forward Ball Roll.
Start in a kneeling position with your forearms on the Swiss ball and your palms facing each other.
Take a deep breath and gently draw your belly button towards the spine. Make sure you maintain good spinal alignment by placing a towel roll on the 3 points of contact (head, middle back and sacrum).
Begin rolling forward, moving equally from the hip and shoulder joints.
Stop just short of the point at which your to lose your ability to hold the spine in perfect alignment.
At the endpoint, roll back to the starting position as you exhale.
For stabiliser endurance: roll out to 40% effort and hold the end position for up to 2 minutes.
For strength: Start off with 8 controlled reps and work your way up to 12.
Day 10 - Swiss Ball Jack Knife.
Place your hand behind your back at the level of your belly button and make sure the gap between the dowel rod and your back is the thickness of your hand.
Prior to flexing the hips, draw the belly button in, making sure the hips do not drive upwards. If the hips do drive upwards, use a smaller ball.
As you bring your knees forward, do not allow your hips to rotate and round your low back. Maintaining the 3 points of contact at all time.
Breathe naturally and let the exercise follow the pace of your breathing.
Start off with 8 controlled reps and work your way up to 12.
Day 11 - Supine Hip Extension Feet on Ball.
Extend from the hips until the ankle, hip and shoulder joints are all in one line. Avoid extending beyond this point as it may place excessive stress on the cervical spine.
If the exercise is uncomfortable on the neck, cervical stress can be reduced by using a smaller ball.
Hold for 5 seconds.
Repeat 10 times.
Day 12 - Static Swiss Ball side flexion.
Sit on the Swiss ball with one foot against a wall and one on the floor.
Slowly rotate over the ball so that the upper thigh of the top leg is in line with your body.
While lying sideways you can hold your arms at your sides or make it a bit more difficult and cross your arms over your shoulders.
Start by holding for just 5 seconds and slowly build yourself up until you can hold for 60 seconds.
Day 13 - Supine Lateral Ball Roll.
Place your head and shoulders on the Swiss ball.
Elevate your hips until your torso is as flat as a table top and your knees directly over your ankles.
Tongue on the roof of your mouth, behind the top teeth.
Arms at 90° to your body with the palms facing up.
What to do:
Roll laterally, holding this exact position. Do not allow the to flex your head (don't bring your chin to your chest), arms to lose their parallel relationship to the floor or your hips to drop.
As you roll to the side it is important to stay in the same alignment when you reach the end hold position. Focus on keeping the hips up and the arms parallel to the floor.
For stabiliser endurance, hold the end position for 10 seconds on each side, 10 reps on each side.
Build yourself up to this amount of time under tension. Start off with just 1x 10 seconds hold on each side and slowly increase the amount of reps.
Day 14 - Swiss Ball Crunch.
Lie over a Swiss Ball so that your back is comfortably on the ball. Your head should be extended back and touching the ball.
Your tongue should be on the roof of your mouth.
As you slowly crunch up, imagine rolling your spine from head to pelvis.
On the way back, unwind from the low back to your head, one vertebra at a time.
Exhale on the way up and inhale on the way back.
Keep the tempo slow, at breathing pace and work up to 20 reps.
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