Core Exercises For Back Pain - ABSOLUTE BEGINNERS

This class is for you if...

• You're recovering from back pain and you've regained your movement but you're still getting on and off back pain
  

• You're back is feeling weak and could give out at anytime
  

• You are on your journey to building a stronger back that will support you into old age, so that you can enjoy hobbies such as cooking, travelling and fixing cars to name a few things

This class includes the following exercises:

1. Core + 5 breaths

1. Lay on your back with your knees bent. Your knees and feet should be hip width apart

2. Place your fingers next on your core muscles, which are right next to your hip bones

3. Gently tighten the lower part of your abdomen and / or pelvic floor by 1/3 - you should barely feel them tense

4. Breathe 5 times

5. Relax the core muscles and then repeat

Repeat 10 x

IMPORTANT NOTE: resist the urge to suck in or tighten your ab muscles all the way - less is more

2. Core + knee roll outs

1. As above

2. Tighten your core 1/3 way

3. Roll one knee out to approx 45 deg and return the knee

4. Repeat on the other side and return the knee

5. Relax the core and then repeat

6. Keep the movement nice and smooth. You want to avoid jagered movements

Repeat 10 x

3. Core + knee lifts

1. Tighten your core

2. Lift and lower one knee

3. Lift and lower the other knee

4. Relax the core and repeat
   
   

IMPORTANT NOTE: You want to maintain a natural arch in your spine while doing this movement. Avoid flattening the back or overarching your back to compensate for your knee lift.

Repeat 10 x

4. Core + arm raises

1. Lay on your back with your knees bent and your knees and feet hip-width apart

2. Tighten your core

3. Raise one arm above your head and lower

4. Raise the other arm above your head and lower

5. Relax your core and repeat
   
   

Repeat 10 x

How often should I do these?

I recommend that you do these exercises 3 - 5 x per week for 2-3 weeks until you are able to confidently engage your core muscles and THEN, I recommend that you try my follow up core class which includes slightly harder core exercises to further improve your lower back strength and consequently reduce your lower back pain.

Remember, never ever push into more pain while you're doing these exercises and always go see your doctor or physiotherapist if your back pain is not getting better.

You've finished a Physio Workout!

While most people sit around & complain - YOU, my friend took the initiative to look after your body & your health!

WELL DONE!