Quick Tip for the Day

So I woke up this morning with a twinge in my back - not entirely sure what brought it on, but I've been pretty stressed recently, plus I've added an lunge with kettlebell into my routine this week as I was very kindly given one for Xmas. Maybe that was the culprit.

Anyway, I went back to my basic morning routine and did some lunges without the kettlebell early on just to ease into the day.

Still I could feel my back wasn't right, so decided to try the side-stepping squat with glute band which is also part of my daily routine, then do a few donkey kicks using the glute band as resistance.

Firstly I found that as I assessed myself doing the side-stepping squat that it wasn't causing the twinge and it wasn't hurting - this is the first thing to assess with any exercise you adopt when you have low back pain. Do not do it if it hurts at all. This can be an unusual concept for sportspeople who often play with some minor injury and play through the pain - do not do this with low back pain exercises.

I could feel an ache in my right hip - so I went for the tried and tested 'thumb in the glute medius' trick - so pressing my thumb under the iliac crest on the right side and working around under that part of the hip bone whilst I'm standing and my right foot is on a chair, knee bent (which removes the weight off the muscle and helps it relax). This was a bit sore as I have found that those muscles are overactive and tight for me, hence the thumb into them sends the message for them to relax.

The side-stepping squats worked - I concentrated on technique and form rather than aiming for a high number of reps, slowly hinging at the hip and moving into the squat, then returning to an upright position before side-stepping again. Keep looking forward as per the man in the image and keep your chest up - this will maintain a neutral spine whilst conducting the exercise and prevent you from forward flexing the spine. Maintaining a neutral spine and building muscle endurance that supports that is the goal for low back pain management. I did these a few to one side, then a few to the other, probably no more than 3 sets of 5 each way and holding the squat position in the middle of the move.

For those that have played or enjoy rugby, I like to think of myself as doing the New Zealand haka when side-stepping as that's an ideal position to be in for the squat itself, maybe not quite as low as they go, but I find it motivational too, imagining the pose and those fellas preparing for an elite rugby match - you clearly don't need their level of intensity though! :)

Please do not try exercises in the images provided or those described anywhere on this website without first completing your PAR-Q and Client Screening Questionnaire to ensure you don't have any 'red flags', we have confirmed that you are able to engage in an exercise programme and that we can ensure that any exercises are appropriate for you and your technique is correct.

We look forward to hearing from you, discussing the specific low back pain you are experiencing and designing an exercise programme that aims to alleviate your discomfort and enables you to manage your low back condition with confidence.

A better back = a better you.

Please email me at ben@lowbackpainmanagement.co.uk or call me on 07566 215510.

With thanks and kind regards,

Ben

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