How to reduce your Back Pain?

Lower back pain is one of the most common and costly musculoskeletal problems in modern society. It is experienced by 70% to 80% of adults at some time in their lives.

Clients regularly come to see me complaining of lower back pain. I would like to share the 2 common exercise that I give in an initial appointment to a client with lower back pain.

The first is the glute bridge. The glute bridge is my starter exercise for lower back pain sufferers. The gluteus maximus is the biggest muscle in the body. But due to the modern lifestyle of sitting down too much, it is often not utilised to it’s full potential. Weakness in glute max can contribute to lower back pain. This video explains how to perform a glute bridge.

The second exercise that I give to clients with lower back pain is the hip hinge movement. The hip hinge is the beginning to learning how to deadlift. In my opinion deadlifts are the best exercise for strengthening the lower back and glutes. It is my long term goal to get all my clients with lower back pain deadlifting. The first step in achieving this goal is to learn how to do the hip hinge movement. Bending at the hips is a safe way to pick up heavy objects, just as safe as squatting, yet most people do not know how to utilise this movement. As long as the spine is kept straight and the hips and glutes are doing the work then the hip hinge is a safe and strong movement for out bodies to use. The biggest risk of injury comes when the spine is moved under load, this is why I teach the hip hinge using a broom stick as feedback for keeping the spine straight. See the below video for instructions on how to perform the hip hinge.

If you are experiencing lower back pain and would like to start your journey out of pain and to a stronger you, book an appointment here.