Low Back Pain
A guide to help you improve low back pain and your overall stability!
About low back pain
Low back pain is an EXTREMELY common problem! In fact, over 80% of people will have low back pain in their life.
Often low back pain is a result of having decreased core stability (this is NOT strength) and poor understanding of how to make your all your core muscles work together. The great news is that this is something that can definitely be improved!
Check out a few of the exercises below to get started on your path to a better back!
Diaphragmatic breathing
Often good to start laying on back, but can work in any position (I love the position in the pic, but can be hard on a back that has recently had an event)
Breathe in through nose, expanding midsection on inhale
On exhale want to maintain pressure and think about tightening your deepest core muscles
Perform at least 6 breaths for 6 sec in and 6 sec out
double leg bridges
Lay on back with legs bent up and feet on floor
Engage abs by lightly rolling hips under
Press feet into floor and lift hips, keeping abs engaged.
Should feel hamstring and glutes working- you are only lifting as high as you can without your back arching at all!
Marching/Lift to table top/toe taps
Lay on back with legs bent and feet on floor
Work on rocking hips back by engaging abs and pressing low back to floor (head should stay down)
Keep deepest abs engaged and work on marching 1 leg then the other without arching back
Can make harder by lifting both feet to a table top or progressing to tapping 1 foot then the other
Fix your back pain
Fix your back pain
This is a 4 week program that helps you learn techniques to improve core stability, improve movement patterns, and improve/prevent low back pain. This program can help with: stress reactions, functional back pain, disc herniation or bulging, degenerative disc disease, sciatica, postural impairments, and non-specific low back pain! It is not recommended if you're recently post post-op or have any specific movement restrictions from a medical provider. This course is hosted on this website.
The program consists of 3 workouts per week with a few exercises recommended daily. Workouts will include a mix of breathing, mobility, stability, and strength. The 3 workouts will take under 30 minutes.
EQUIPMENT NEEDED: Kettlebell or Dumbbell, Mini-band loop, long resistance band, and a box/chair. The program will be delivered through an app and will include video instruction.
*The user assumes all risk and liability of injury in the use of this workout program and cannot hold Built by Borda accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning this or any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, do not force movements that increase pain, hydrate, fuel appropriately, and use common sense while performing the exercises. The user agrees by purchasing this program that Built by Borda will not be held responsible in the event that an injury occurs.
Book an appointment.
If you would like a full assessment to address your individual impairments or discuss a custom program an assessment is the best place to start!
Follow me on Instagram!
