Many of the back issues I see clinically are a result of poor postural control and strength.
While some have previous injuries in the low back or pelvic areas that have not been rehabilitated correctly or sufficiently so are due to a lack of maintenance of the postural strength
Sitting for long periods everyday does tends to leave the postural strength vulnerable to problems but a simple routine can help avoid longer term problems
There are times when back problems do not respond to exercise alone and in those cases you should contact your local health professional for advise but if can do some exercise without any discomfort then following the exercises listed below should see some improvement over the course of 30 days
The MSC Approach – Mobility – Strength – Conditioning
With many of those I see I use a simple approach to develop a better maintenance of the postural strength
Mobility –
Initially tight tissues in the low back have to be loosened (mobilised). To help reduce pain or stiffness in the back this is possibly to most important / most helpful section
Strength –
Once tissues have been loosened we can then develop a little strength
Conditioning –
Similiar to strength but conditioning is more like fitness or the ability to maintain strength / control for longer periods of time
Using the table below You can pick and choose different exercises to do through the week
2 Mobility exercises Aiming for 3 sets of 6 – 8 reps on each
1 Strength exercises again aiming for 3 sets of 6 – 8 reps
1 or 2 Conditioning exercises aiming to work for 5 – 6 mins. higher reps for conditioning helps to build the endurance so start with 3 x 8 – 12 reps and aim to build towards 20 reps
Mobility |
Strength |
Conditioning |
| Kneeling Posture | Bear 2 | |
| Bear 3 | ||
| Mobility Running Posture | ||
| Rotation Mobility 1 |
Running Posture and Stability 2
|