Selen Dar

Muscle-Building Workout and Diet


Hi and welcome to Pelvic Exercises. I’m Michelle
Kenway, Physiotherapist and exercise instructor for women. Today I’d like to teach you how
to do some great back-strength exercises. Now, the exercise I’m going to do is an exercise
that’s commonly performed in rehabilitation for low back problems, and it’s a great core
exercise, and it’s also a pelvic floor friendly exercise for women. So, I’d like to teach
you today a couple varieties of that particular exercise. We’re going to start using a mat-based
position. So what I’d like you to do at home is to go onto the ground, or go onto the carpet
in the living room (or wherever you might be,) and I want you to come down onto your
knees. Now remember if you have preexisting back pain, you always be careful before you
do any back exercises. And of course if you’re returning to exercise, if you haven’t exercised
before or if you’re returning from an injury, you always get approval from your doctor before
you start exercising. So, let’s look at our low back exercise-our
low back strength exercise. We’re going to start on our hands and knees. So what I’d
like you to do is come forward so that your hands are directly underneath your shoulders
and that your knees are underneath your hips. You have the normal curve in your back (and
you might need to check that side-on to a mirror.) If your back is arched up or too
far slumped down, again, not good position for this type of an exercise. I want you to
keep that normal curve in your back. Now, what we’re going to start with is taking one
leg out behind so, that leg coming out behind your body in that position. I just
might add, if you are someone with sacroiliac joint pain that means you’ve got pain in
one side of your buttock, and you might have been diagnosed with that by your physiotherapist
or your chiropractor make sure that you don’t start with the leg raise exercises.
Just stick to the arm exercises until you approval to do so with the leg exercises.
Okay, so, in that nice position, elbows are soft, take your lift-leg out behind your body.
Keeping your hips facing the ground, and your shoulders are back and down. Now with this
exercise, what you do is you slowly engage your tummy muscles just gently that means
your lower abdomen just pulling on a little bit. As you do so, I want you then to raise
your leg slowly, up, and lower it slowly just touching your toe to the ground and lift again.
Lifting up keeping your hips to the ground and back down. Can you see that my back leg
isn’t raising higher than my bottom? So always keep that heel lower than your bottom, or
at bottom height. Don’t go any higher, because you’ll risk hurting your back if you do so.
So you’re lifting and lowering, again keeping the hips facing the ground, keeping your chin
tucked in, and keeping your elbows soft. So we’re just lifting and lowering slowly. Let’s
do a couple more repetitions on that side. So we’re just starting with the beginner’s
version: lifting and lowering, and relax, and stretch back (just giving your back a
break.) Okay, let’s make that exercise now, a little
bit more difficult. So, coming up, a little bit more challenging if you’re ready for it.
So again, knees slightly apart, hands underneath your shoulders, take your left leg out behind.
This time, I want you to extend your right arm. And you’ll just be doing the arm exercises
I said before, if you have SIJ problems. All right, so we’re going to lift and lower the
front arm and the leg at the same time. Remember, you’re using alternate arm to leg (not the
same side.) So we’re going to lift up slowly, nice and controlled, and back down slowly.
So you’re going for control and stability with this exercise. Again, keep your chin
tucked in, keep your hips facing down, lowly lifting and lowering. And seeing if you can
work through to eight to ten repetitions in a row, keeping that exercise nice and stable,
lifting and lowering. Let’s do a couple more just slow and steady. Lift and lower see
if you can keep your tummy muscles on gently. You’ll feel your lower back working gently
and your bottom working gently and down. And one more time, lifting and lowering, and
once again take a break and slide back, just stretching out your back gently, bottom down
toward your heels. All right and slowly come up.
So that’s your first couple of levels of that exercise. So we’ve done one side. At home
ideally what you would then be doing is repeating the exercise on the other side, but I’d like
to show you some more progressions on that exercise, just to increase the challenge a
little bit. The first exercise I would like to show you or
the first way of increasing that challenge is using a disk. Now, a
disk or a wobble board is a great way of increasing or improving your core control. So it challenges
you to use your balance a little bit, and the muscles your stabilizing muscles have
to work a little bit harder to control your truck and control your back. So it’s a nice
way of progressing this exercise. If you take the disc down and you place it under your
right knee so pop it under the right knee. Knee goes in the middle of the disk, take
the left leg out behind, and once again you can start off at base level with that little
lift and lower of the back leg. And then you can progress the same exercise to lifting
the arm in front. And then to add to the challenge even further, you can then lift that front
foot off the ground and that becomes quite a challenging core exercise. So that’s really
making me work hard there, in that exercise. So that’s some ways you can actually use the
disk and obviously then you’d repeat that on the other side, so that you’re getting
your low back strong and rehabilitating your back muscles in a pelvic floor friendly way.
The final exercise I’d like to show you (or the final variation) is with a fit ball. Now,
you can use a fit ball for some great back control exercise, and what you’ll need to
do is put the ball not too large a ball, so a ball that you make sure you can reach
the ground when you go over the top of the ball so I’m coming forward over the ball
and I’m making sure I can reach the ground with my hands and my legs at the same time.
The ball’s underneath my abdomen and I can then once again start with my leg raises,
up and down, and just working slowly, just nice and steady. And you can feel that it
makes you a little bit wobbly and that’s exactly what you’re after because then you have to
challenge your system to make those little postural adjustments and challenge your muscles
to actually maintain that stability through your trunk. And once again, same exercise
that we started with. You can actually progress to lifting and lowering. And as I said earlier,
if you’re someone with SIJ problems, this is a great way of you actually performing
this exercise, because you’re not putting unequal weight bearing through your lower
limbs; you’re actually supporting your lower limbs while you do the exercise. Lifting and
lowering and then you can actually start to change to the other side, lifting and lowering,
and you might then start to actually working to alternate arm and leg lifts.
So, that’s some great varieties of that particular exercise. We’ve talked about starting on the
ground and remember our key points. We talked about positioning yourself so that your hands
are underneath your shoulders, your knees are underneath your hips and you’re keeping
the inward curve in your back. We talked about making sure that back foot goes to bottom
height only, and we also talked about keeping your chin down, and your abdominal muscles
on gently during the exercise. So, I hope you’ve enjoyed the exercise. That’s it from
me today, for our back exercises. I look forward to exercising with you again soon. Bye for
now.

45 thoughts on “How to Strengthen Your Lower Back – Physio Exercises

  1. Thanks for taking the time and for your positive feedback Ikebbi, glad you like these videos, hope they help you exercise safely Cheers Michelle

  2. Hi I use a 65cm ball as I am 5ft 7" – the correct size ball will mean that when you sit on the ball your hips are slightly higher than your knees. This allows you to keep a neutral or slight inward cure in your low back so that core abdominal muscles work most effectively. Let me know how tall you are and I can estimate the right size ball for you if you like Cheers Michelle

  3. Hi Michelle. I am 5ft 8" but I am quite overweight at the moment. I have an old back injury at the top of my lumbar spine and also was involved in a car accident about a year ago. I am having quite a few problems with my back, so am trying to strengthen the back muscles. Your video looks perfect to help me do that. I look forward to hearing back from you. Many thanks Michelle

  4. Hi again, 65cm (26") is usually recommended for 5ft6" to 6ft height when the ball is to be used for exercises that include sitting so this should suit you- the 65cm refers to the diameter of the ball when inflated. It is a good idea to good a good quality anti burst ball, while there are cheap ones on the market they tend to deform when loaded and are not helpful for back rehab. so this is one situation where quality counts Best of luck let me know any further questions Cheers Michelle

  5. Hi, can this excersize help me with my scoliosis? I'm a thoraculumbar left, so my muscles are tighter at the back of the left of my ribcage. I need to strengthen the right side of my ribcage to slightly rotate my ribcage (my scoliosis is in between mild and moderate). Would you say this is a suitable gentle excersize for me to do?

    Thanks 🙂

  6. Hi, can this excersize help me with my scoliosis? I'm a thoraculumbar left, so my muscles are tighter at the back of the left of my ribcage. I need to strengthen the right side of my ribcage to slightly rotate my ribcage (my scoliosis is in between mild and moderate). Would you say this is a suitable gentle excersize for me to do?
    I do a similar excersize with the gym ball the only difference is that I push my right knee into the ball to tighten the muscle.
    Thanks 🙂

  7. Hi, can this excersize help me with my scoliosis? I'm a thoraculumbar left, so my muscles are tighter at the back of the left of my ribcage. I need to strengthen the right side of my ribcage to slightly rotate my ribcage (my scoliosis is in between mild and moderate). Would you say this is a suitable gentle excersize for me to do?
    I do a similar excersize with the gym ball the only difference is that I push my right knee into the ball to tighten the muscle.
    Thanks 🙂

  8. Hi Gloriya – this type of exercise is suitable for general lower back strengthening (inlcuding scoliosis) however I can't comment on the specifics with regards to your back. Also wondering why you push your right knee into the ball – this would exercise and perhaps tighten your right hip flexors not strengthen your back. Perhaps this has been an exercise prescribed for you in which case I would defer to the judgement of that person. Hope this helps a little Best of luck

  9. Hi can you help me I have a crippling spinal condition which has left me in a wheelchair. I am in constant pain to which I have to take high amounts of Morphine. I have put alot of weight on and I am looking for help exerciseing to loose weight and help strengthen my lower back.

  10. Dear Sharon I would love to help you out however it's unfortunately inappropriate for me to give you exercises – your exercises need to be prescibed by a health professional who can assess your condition, needs and know that you won't suffer more discomfort as a result. My sincere apologies. Perhaps your doctor can suggest an appropriate health professional to guide your exercise therapy. I wish you every success.

  11. One of the best ways to ease or prevent back pain is to be proactive in strengthening it.

    Thanks for sharing these exercises!

  12. Hello, Michelle.  Very infomative, thank you for sharing.  Do you have specific exercises that strenthen the spine muscles that attach and ligaments (if loose)? Please reply.  Thank you.

  13. I have spondylolisthesis and its been giving me trouble lately so my doc told me to try exercises and PT before surgery. I was riding a stationary bike a lot before my back started to bother me in order to strengthen my knee (I've had 4 surgeries on the right one) and I was wondering if it's okay keep doing. It won't harm my back in any way?

  14. Dear Michelle..love your work its priceless.please what exercise i should take i got unsable pelvic which i am recovering from?thank you

  15. Hi Michelle,

    Thank you so much for your prompt reply. I have purchased the video download for the DVD. The recommendation on the DVD is to doit twice weekly. I am trying to lose weight so I was wondering if it would be okay if I did it 5 times a week. I am 35 years old and diagnosed with mild prolapse and am trying to shift all my post baby weight.My baby is 2 years old now. Thank you once again for all your help. I really appreciate it.

  16. Are these excersizes safe for people with osteoporosis?I fractured L2 and need to strengthen the lumbar spine safely.

  17. Thanks for the video, few days back I stretched lower back and I feel like some muscle movement up and down happening on lower portion of back. Do you think it's serious injury or just muscle twist which needs time to heal ?

  18. Does this will help getting rid of lumbar spine pain… As I was fallen from stairs 2 years ago but the pain is still there… sometimes unbearable.

  19. Is there such a thing as schuermanns disease in the lower back? Also I’ve had my left and right hips replaced within 3 months of each other.

  20. What about if i have a lumbosacral strain on the right side? would i only do these exercises on the right? and what other exercises would you recommend i do for this strain?

  21. thanks for showing your skills, from a physical therapist as well much appreciated.

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