3 Steps to Low Back Injury Rebuilding
In this video, we’re going to explore the key steps to achieving a strong and healthy back. Whether you’re recovering from a back injury or looking to prevent one, these three crucial steps can make a significant difference in your overall back health. Let’s dive into the world of lumbo-pelvic stabilisation, building core strength, and improving flexibility.
Step 1: Lumbo-Pelvic Stabilisation
Understanding Lumbo-Pelvic Stabilisation
To have a strong and healthy back, we first need to understand the concept of lumbo-pelvic stabilisation. Lumbo refers to the lower back, and pelvic refers to the hips. A strong and healthy back stabiliser involves keeping these areas stable and maintaining intraabdominal pressure.
Importance of Stability
In physical therapy, stabilising the lower back and hips is a common practise. Moves like bird dogs, where you move opposite limbs while keeping your trunk stable, are essential. The same principles apply to exercises like dead bugs, with a focus on the front of the core. This stabilisation helps you avoid positions that can lead to injury, such as rounding or twisting.
Initial Use of Bracing
Bracing is often the initial step for acute injury protocols. It involves stabilising your core, like inflating your stomach against a weightlifting belt while squatting. This technique works well for the first few weeks post-injury, providing valid protection.
The Problem with Stopping at Bracing
However, the issue arises when individuals stop bracing after physical therapy. This can be problematic for those without a strong and healthy back. If bracing alone isn’t solving the problem, it’s time to move on to the next step.
Step 2: Building the Low Back
Understanding the Core’s Role
To truly create a strong and healthy back, you need to strengthen the low back. Often, we focus primarily on the abdominal muscles while neglecting the larger muscles surrounding the spine, such as the psoas, spinal erectors, and ql.
Exercises for Low Back Building
Start by doing back extensions with both legs, gradually working your way up to one-legged versions. These exercises help you train the muscles closer to the spine. Building up to 20 bodyweight reps on each leg is an excellent standard to aim for.
Progression to Weighted Exercises
While you don’t need to reach the level of using a bar on your neck like a back squat, you should progressively increase the difficulty of your exercises. Start with bodyweight reps, then add weights as you feel comfortable.
Step 3: Mobility
The Missing Link
After bracing and building, it’s crucial to address mobility. Loss of mobility can often be the missing link in back pain recovery. Inadequate mobility can limit your range of motion and lead to imbalances and a strong and healthy back.
Hip Flexor and Hamstring Mobility
Stretching exercises like split squats can improve hip flexor mobility, which connects to the front of the spine. Initially, you might struggle even to touch your toes, but gradually, you can work towards more flexibility and a strong and healthy back.
Tolerance Building
Building tolerance through gradual exercises like elephant walks helps improve hamstring flexibility. These exercises allow you to work through stiffness and progressively increase your range of motion.
Achieving a strong and healthy back involves three essential steps: lumbo-pelvic stabilisation, building the low back, and improving mobility. While each step is crucial, they work together to provide comprehensive protection for your back. Don’t get stuck in a loop of trying different exercises without a clear plan. Start with bracing, progress to building your low back, and finally, focus on improving your mobility. Remember that your back health is a journey, and with dedication and the right approach, you can achieve a strong and pain-free back.
If you have any questions or need further guidance, feel free to drop a comment or consider the Back Breakthrough Blueprint coaching program for personalised assistance.