A lot of people suffer from low back pain. How do you tackle the issue with functional training? Sofie Renier shows some exercises you can do yourself. Always consult a doctor before trying these excercices when you have serious injuries.
20-05-2015 - by Kevin Van der Straeten
Sofie, a lot of people have trouble with their lower back. How can you prevent that?
A lower back pain is often a result of a lack of stability of the body, which means, then we come to the issue of core stability. And core stability is, we refer to this body part, actually this part, which means the abdomen. The straight ones and the oblique ones. The whole pelvis with the muscles, which are attached to the pelvis, and the lower back. And the diaphragm, which is the breathing muscle. So breathing has a highly important role in the whole instability case. In the core stability case. I'm going to give an example so that you know how it works. For instance, you're at the table and you want to reach something that's really far. What do you do? You reach, and then you have to squeeze to reach everything. If you squeeze, what happens then? All the muscles here, they're squeezing, and they're pushing on the intestines and the organs in the body which are not soft. This has an effect like there's a ball in your body which is pushing to the vertebral spine. And this is causing the stability of the body, by squeezing, by... If those muscles are not working the way they should work or they are too late or not strong enough, then you have a problem. You have a lack of stability and the result of that is lower back pain.
But you have some exercises for that?
We have a lot of exercises for that, more than some. We're going to start with the ball. The ball is unstable, so your body has to work to create the stability. You're going to put your hands on the floor and the feet on the ball. Straight body, squeeze your abs and your back, the back of your body. Okay, not too low with the back, yes, legs straight. And now you're going to lift your legs from the butt. Yes, good. Okay.
Okay, what's next?
Yes, I have another one. You're going to take this block. If you don't have a block, just take a chair. Okay, yeah. Or a sofa, if you want to go lower and make it harder.
I just gotta sit on it?
You sit on it, yes. The purpose is to come up on one leg, but keep a high stability in your body. So your hips have to stay straight, your body has to stay straight, Don't wriggle or anything, just try. And we'll see what happens.
Like that yes, okay. Your knee has to be straight, good. Yes, and the hips. Don't turn, don't turn away. That feels quite easy. Now we do the other side. That's harder, you see? It's typical, because everyone has one good leg, one less good leg.
Maybe a last one.
A last one, sure. Okay, that one we put aside. We're going on this one again to give your body more instability. This one we put on your feet, okay. And now we're going to use the lunge again. A big step to the front; once you're at the front, you stay there, but you're going to turn to the side of your bended knee of your front knee without turning your hips. So your lower body stays straight, okay, your back, and again. Other side, hup, and turn, good. Squeeze the abs. Okay. And turn, good. And turn, perfect.