Exercises For Lower Back – Every week we get patients coming into our Oakville Chiropractic Clinic located in Glen Abbey complaining of severe back pain that came on from little more than picking up a piece of paper. Low back pain, mid back pain, sciatica, hip pain, glut pain are just a few of the symptoms patients describe on a daily basis. Some pain occurrences are brand new and others are chronic and only become symptomatic once or twice a year. We usually focus on the low back for strengthening and stretching, but what if your low back pain was coming from your butt and not your back.
Your Gluts consist of three major mucles: Gluteus Maximus, Gluteus Minimus, Gluteus Medius. In some of our patients the gluts have a hard time contracting, possibly being the root cause of ones back pain.
If you feel your Glut Muscles could be the cause of your back pain here are some basic exercises to get you going in the right direction.
The Bridge Exercise
- Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees.
- Tighten your abdominal and buttock muscles.
- Raise your hips up to create a straight line from your knees to your shoulders.
- Squeeze your core and try to pull your belly button back toward your spine. The goal is to maintain a straight line from your shoulders to your knees and hold for 20 to 30 seconds.
The Clam Exercise
- While lying on your side, keep both knees bent and flex the hips to 30 degrees.
- While keeping your heels touching and pelvis still, open your knees by contracting your glute medius. This is a
- very slow, small and targeted movement.
- Place your hand on your gluteus medius (just below and behind your hip) to ensure that it is firing during the movement.
- Repeat the movement slowly 10 to 15 times and switch sides.
The Single Leg Bridge Exercise
- Lay on your back with your knees bent and your feet are under your knees.
- Tighten your abdominal and buttock muscles and slowly lift your hips up to create a straight line from your knees to shoulders.
- Slowly raise and extend one leg while keeping your pelvis raised and level. If your hips sag or drop, place the
- leg back on the floor and do a double leg bridge until you become stronger.
- Hold to position for 10 seconds and lower. Repeat with the opposite leg.
The Quadruped Hip Extension
- Start in a quadruped position (on your hands and knees).
- Tighten your core and contract your abs to stabilize the spine.
- Focus on contracting the left glut. You may need to place your hand on your glut to be sure it contracts.
- Slowly lift the left leg up while keeping a 90-degree bend at the knee.
- The left thigh should be nearly parallel with the ground.
- Slowly lower to the start position and repeat 10 reps per side.
- To increase the intensity of this exercise, place a small dumbbell behind your knee or add an ankle weight.
For help with pain or discomfort please contact your local chiropractor in Oakville at 905-827-4197