Section 1: PAIN RELIEF

Quadtratus Lumborum

This muscle is located in the gap between the side of your hip bone (pelvis) and the lumbar spine. It also attaches onto the last rib. Its job is to flex your spine sideways, forwards and also has an active role in movements of the pelvis and inhalation and exhalation. Pretty important.

In the video I go through different ways to release the soft tissue by working on the so called trigger points and soft tissue mobilisation. Follow the instructions…

 

Gluteus Medius

The gluteus medius is essential for lower back health. This muscles performs many actions, some of which - hip extension, flexion, internal, external rotation and abduction. This muscle is a movement powerhouse, performing 5 out 6 available movements at the hip joint. This means that it is very easy for it to become tight and overworked if not looked after correctly.

The techniques in the video will show you how to release it from trigger points and tension in the soft tissue. Follow the instructions…

 

Erector Spinae

The Erector spinae are a vital group of muscles, responsible for movements and protection of your spine. Most of the time these muscles are overworked and require releasing. Otherwise, you might get spasm and muscle becoming very tight and hard to palpate (a technique where you use your fingers to examine the soft tissue).

These muscles are not easy to release, as they are very deep into the posterior body, and they are protected by the thoraco-lumbar fascia and trapezius as you go up the body. We can access them pretty superficially at the bottom of the lower back and work out way up from there.

 

Section 2: STABILITY

Core Activation

Lumbar Stabilisation

Now that you have released the muscles causing the pain. It is time for you to work on creating stability ion the lumbar area by working on the back’s greatest protector - THE CORE. Let us breakdown the core and the muscles which we will be working on in the video:

  • Transversus Abdominis - the deepest layer of your core. The muscle that when contracted, protects your abdominal contents and wraps like a corset around your lumbar spine.

  • External & Internal Obliques - the muscles that allow rotation of your spine and also compress the abdominal contents, bringing the lower portion of your ribs downwards with exhalation.

  • Pelvic floor group - these tiny muscles have a large significance when it comes to core stability. They provide compression coming from below for the abdominal contents and play a huge role in hernia prevention.

  • Diaphragm - of course we could not leave the mighty diaphragm out of this. An important muscle, which allows us to transition from a sympathetic state (fight or flight) into a parasympathetic such (chill and relax).

There is a lot of controversy in the industry in terms of what exactly your core consists of, but personally these five are the gold for me.

Do this exercise AT LEAST 5 minutes every day and after a week you will start to see significant changes in your breathing, walking, training and any movement you as now you will have an automatic core engagement.

 

Section 3: MOBILITY & FLEXIBILITY

Spinal Rotation

One of my favourite exercise, which aims at releasing the intervertebral joints and allowing the spine to move better and more fluid. The move can be performed as a mobility exercise where you move from one position onto the other and as a flexibility exercise where you hold a position for 60 seconds +.

Initially this exercise might be hard for you to do completely, but take your time until you get to a point where you feel comfortable in the positions. Repeat this on a daily basis and you will start to see how your spine becomes more flexible and your back pain is nowhere to be seen.

 

FINAL STAGES

Make sure to follow the instructions from the videos and perform the exercises and techniques on a daily basis even after your back pain is gone. If your back pain persists, we would like to hear about it and we will be able to construct a more detailed rehab plan based on your lifestyle and body.

When your back is ready and out of pain, you might want to start using it in exercise. Head over to our workout page and pick one of our workouts to try out. Again, make sure you follow the instructions.