When it comes to unlocking the strength and resilience of your low back, there are four key exercises everyone can be working on.
The curl up, side plank, bird dog and deadlift are four exercises everyone can be doing at some level to build resilience in the low back.
For all 4 exercises, repeat the movement 10 times in a row. Rest for 60 seconds. Repeat this 3 times. You can do this daily! Remember to breathe normally throughout the exercises.
1. The Curl Up
- For the curl up you lay on you back with palms on the floor under the small of your back.
- Have one knee bent with your foot on the floor and the other knee straight with the leg on the floor.
- Draw the bottom of your rib cage down toward the top of your pelvis, to engage your abdomen.
- Raise your elbows and head off the floor slightly through this process.
- Hold for approximately 10 seconds.
- You don’t want to bend your low back when doing this.
2. The Side Bridge
- The side bridge can be done with bent knees or straight legs, depending on what you feel is right for your body.
- Having your knees bent is slightly easier, so if you aren’t sure, start with that you and then progress to straight legs if you want to!
- Lay on your side and support your body with one elbow, forearm, hip and outer leg.
- Lightly brace your stomach and push through the hips until you are supporting yourself with your elbow and feet (and knees if you have bent knees).
- Focus on not letting your pelvis twist.
3. The Side Bridge
- The side bridge can be done with bent knees or straight legs, depending on what you feel is right for your body.
- Having your knees bent is slightly easier, so if you aren’t sure, start with that you and then progress to straight legs if you want to!
- Lay on your side and support your body with one elbow, forearm, hip and outer leg.
- Lightly brace your stomach and push through the hips until you are supporting yourself with your elbow and feet (and knees if you have bent knees).
- Focus on not letting your pelvis twist.
4. The Deadlift
- For the deadlift, you’ll need something to pick up (like a backpack with a bottle of water in it!).
- Start by bracing your core, like someone is about to punch your stomach.
- Then, begin hinging through your hips whilst keeping your low back straight (think about how you would sit down onto the toilet!).
- You’ll start to feel some tension in your hamstrings, this is the key so soften your knees and let your body drop lower.
- Grasp the backpack and push through your thighs upwards and your hips forwards.
- Most people will take around 2-3 seconds in one cycle of this movement.
- Tips to make it easier: start with a light weight and you start with your light object raised off the floor, ie. on a chair.
- The key is to move through pain free movement and get better at doing it.
