Low Back Pain: Core Stability Strengthening

Low Back Pain: Core Stability Strengthening


Start off with one hand below your belly button
and pull your inner abdominal muscles downward. Imagine you are making yourself skinnier at
your waistline. Put your other hand by your low back to make
sure you keep it nice and flat. Slowly lift one bent knee up towards the chest,
followed by the other knee while keeping your core engaged, low back flat and breathing
into your diaphragm. Then slowly lower one leg down at a time. Repeat this for 3 to 5 minutes as a basic
core stability strength exercise 4 times daily. To progress and increase the difficulty of
this exercise, start with both knees and both arms straight up in the air. Reach one arm up above your head towards the
ground and lower your opposite leg straight down to the floor while keeping your core
engaged, back nice and flat and breathing into your diaphragm. Return the arm and knee back to the start
position and do this for the other arm and leg. Repeat this alternating pattern with the arm
and opposite leg for 3 to 5 minutes 4 times daily. This is the “Helpless Turtle Pose”. If you are experiencing any acute or sharp
pain consult your Physiotherapist before doing either of these exercises.

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