4/12: How to Properly Stabilise & Support Your Lower Back

The Answer

Increase the strength and endurance of your transversus abdominis muscle. This is your deep core stability muscle.

The Exercise

Lay on your back with your knees bent so that your feet are flat on the floor. Place your hands under the small of your back.

Pull your belly button towards your back while simultaneously tilting your pelvis downwards towards the floor. Your lower back should press into your hands. Make sure to keep breathing normally.

The Burn

You will feel the deep muscles in your abdomen working hard.

The Duration

Hold for 10 seconds.

The Repetitions

Repeat 6 times.

Do 2 sets of this exercise, with 1 minute of rest in between each set.

But… Why?

This exercise is particularly important for everyone who engages in running, swimming, heavy lifting, bodybuilding and manual labor. This is an essential exercise for everyone.

The Area

Doing this simple exercise everyday will improve the stability of your lower back and increase the strength in your abdomen.

The Relief

This exercise will relieve ongoing or recurrent pain in your lower back, buttocks and hips.

The Injuries

The injuries which would be helped by this exercise include:

  • Weak Lower Back
  • Lumbar Disc problem (i.e. prolapse, crushed or disectomy)
  • Spondlolysis
  • Spondlolysthesis
  • Anterior Pelvic Tilt posture
  • Recurrent sports injuries of any kind
  • The Relaxation

    All of the exercises in this program are designed to facilitate stress relief, relaxation and meditation if desired. Take this you-time to allow yourself to unwind while taking long, slow deep breaths throughout the exercise.

    The Program

    This exercise is part of my daily thirty minute Flexibility & Posture program. Its a balanced, light program which I have designed on the back of successfully prescribing exercises for thousands of patients so far.

    You will be able to access the full program here on November 25th 2019.

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