How can I heal my back pain?

Back pain is becoming such a common issue in my classes as well as a few private clients I work with. The most common culprit – a sedentary lifestyle. Sitting at the desk all day for 8-10 hours is weakening our glutes (bum muscles) weakening or core (our whole mid section that keeps us upright) tightening and weakening out hamstrings (the muscles at the back of our legs) resulting in imbalanmces causing lower back pain and knee injuries. It’s also causing us to have bad posture and sometimes even affecting or mental health not just our physical health. 

So how can we help ourselves? How can we relieve or heal our back pain? 

There are 3 main areas we can focus on to help:- 

1.     Posture

2.     Strengthening the weak areas 

3.     Stretching out the tight areas 

Posture 

Stand side on the mirror and notice how your posture is – are you rounding your shoulders?

Kyphosis - Rounding through the shoulders and upper back - common if you work at the desk all day.

Are you arching our lower back?

Lordosis- Arching through the lower back and hyperextending through the back of the legs. Common in gymnasts, dancers and women who have had children.

Try and adjust to create the ideal posture and notice throughout the day when you’re slouching and try to correct yourself. When you go out walking notice how our posture is. 

Ideal posture

Strengthen Weak Areas 

Start with just your own bodyweight with the correct form for the following exercises. Start to add some weights once you get used to the movements.  Perform each exercises for 10 reps x 3 rounds. You can look up the exercises online or join my online coaching programme for more detailed videos.

Glute Exercises :-

Glute Bridges 

Lunges

Squats 

Hamstring Exercises:-

Deadlifts 

Good Mornings 

Hamstring Curls 

Core Exercises:- 

Basic Crunch 3 x 10 

Plank Pose (hold 30 sec x3)

Boat Pose (hold 30 sec/ x5 breaths x 3)

Stretching Tight Areas

Hold each yoga pose for 30seconds on each side. 

Figure 4 stretch 

Pigeon 

Staff pose 

Reclining Knee to chest pose 

Hand to big toe pose reclined 

The more you practice these exercises the more you will help yourself relieve the back pain. It’s not always fun but is necessary to have a  body that moves optimally. Physios and doctors will be able to help but it is also down to you to be self-sufficient and help yourself. Don’t we all just want to be healthy happy and pain free? Put the work in and I promise you will see the results!

Let me know if this has helped and be sure to sign up to my email list to receive blog releases and updates straight to your inbox. 

Happy Strengthening and Stretching, 

Sophie .x. 

*disclaimer – I am not a physio or a doctor the exercises and suggestions below are from my own personal experience and from working with clients. Always make sure you have checked your injuries with a qualified health professional before starting a fitness programme.