One of the major challenges that we see with patients in our clinic is that they struggle with the stability to protect the lower back during the recovery process. That is to say, they need to work on back strengthening exercises for the lower back in order to protect the lower back more effectively whilst their injury is working to heal. The benefit of this is that a stronger lower back allows the muscles to more effectively brace and protect the lower back and the spine specifically from excessive movements and strain.
The back strengthening exercises we have chosen in our Back In Shape membership site are chosen because for someone with back pain they are a safe way to start the rehab and strengthening process.
By working to learn to engage the muscles effectively off weight bearing you will build up the ability to consciously engage the muscles effectively in a safe environment.
Later on, the exercises add in loading and upright exercises using bands and other forms of resistance to further challenge your muscles.
Lower Back Strengthening Exercises For Back Pain
It is common that exercises people choose to strengthen their lower back are not appropriate. For example, if the back pain is associated with a damaged disc, either a minor strain or serious herniation, the forces that have lead to the injury are often in principle the same, and the same failure to deal effective with load is true for both injuries.
Given this it is important that the exercises consider this and avoid particular movements that unnecessarily increase intra-discal pressure. Avoiding exercises that encourage excessive forward bending is important. Forward bending only serves to put further pressure and aggravation on an injured structure. Conversely, focussing on safe and effective exercises in the short to medium term can help these strucutures to heal more effectively in the short term. Then a safe introduction of compressive load through the spine with exercises upright and with good posture can help the soft tissues remodel.
The Healing Process Is Supported By The Rehab
When you’re body has started to move through the recovery process, there is a necessity to add in load bearing exercises. Careful addition of the loading through these tissues helps them increase their strength and stability. This process is like magnetising a pin, by repeatedly reminding the fibres which direction they should be facing causes them to re orientate within the pin to effectively allow the magnetisation to occur.
In the same way, the injury in your lower back lays down collagen and other material in a disorganised way initially. Then as forces repeatedly travel through the healing tissue, the body breaks up and relays the tissues down to light up better along these force lines. The result is a strong load bearing tissue that in many cases is stronger than before the injury.
Coupling this with the result on the muscular system means that a good rehabilitation process will lead to a stronger soft tissue (the healed structure) and a stronger support system by way of increase muscular control, strength and flexibility.
Tips For Effective Back Muscle Strengthening
Start at the stage you feel comfortable with given your circumstances. If you are suffering from a recent injury, then you will find that the Phase 1 exercises will be best in the Back In Shape membership site.
Tracking your progress as you move into the phase 2 exercises will work nicely to keep you accountable and make you aware of improvements you’re making in time and repetitions. It also allows you to identify if you’re not pushing things hard enough.
As you move into what we refer to as Phase 2 exercise protocols, make sure you do not neglect the stretching and post workout routines as these help ensure you keep good flexibility!
Do The Right Back Strengthening Exercises
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