18 Min.

Strength Training for People with Low Back Pain My Back Recovery: Recovering from Chronic Low Back Pain

    • Medizin

Training and activity is your no1 option when recovering from low back pain. 
This episode introduces two of the most important exercises for building up strength within your lower back and practice movement control.
 
Strength Training for People with Low Back Pain  Always check with your medical professional if it is save for you to exercise! This exercises are not a substitute for individual medical treatment but aim to complement and support your recovery process.
Find all videos for this episode on:
http://mybackrecovery.com/resources.page
video episode 07
 
The exercises we are going to explore on this episode build up on your basic movement control skills and are both:
challenging your movement control skills helping you building up strength and strength endurance within your back muscles  If you have listened to episode 06 you already have come to learn that clinical guidelines recomend therapeutic exercise and activity with strong supporting evidence for the management of chronic low back pain.
A recent review concluded that: "The hypothesis of specific lumbar extensor deconditioning as being a causal factor in LBP is presently well supported." meaning: weak back muscles could cause LBP.1
It further says: "It is by no means the only causative factor and further research should more rigorously test this hypothesis (...) however specific exercise may be a worthwhile preventative and rehabilitative approach."
 
In this episode i will share some of my most favorite exercises for building up strength within your back extensor muscles and practice movement control. These classis exercises will give you more options with your training, and will take your training to the next level.
 
Training introduced on 'my Back recovery' so far: Episode 03:
Easy and back specific circle training with save loading profiles in terms of exercising. A first step in starting to work on strength and strength endurance as well as stability. Also a great way of improving blood flow in your muscles.
video
 
Episode 05:
Movement control exercises - basic skills for exercising - moving your pelvis/hip influences the posture of your lower back - being able of keeping a neutral position during certain exercises.
video
 
As you learned the basics for movement control (ep 5) and started to get familiar with a back specific circle training (ep 3) it´s time for you to take the next step!
 
'Good Morning' & Squat Video
The good morning and the squat are static exercises for your back. This means no movement in the back while you are doing the exercises. They are more difficult to perform than the exercise-set from episode 03.
 It really pays of focusing on doing the good morning and the squat with correct posture! Once you got this you can do most of other exercises in a correct way and will have more options to adjust exercises to your own needs. Remember to always adjust your exercises to your individual situation so that you are able to perform pain free and without aggravation of your symptoms.
Good Morning The 'good morning' is great for building strength2 and movement control. Actually the 'good morning' is also used as a part of a validated test series used to detect impaired movement control within people with LBP.3
It works the gluteus, hamstrings and lower back.
 
Basically the 'good morning' is about bending forward with a straight (neutral) back.
Remember the last movement control exercise from episode 05: sitting and rocking forward and backward while keeping a moderate arch of your lower back with no movement in the back. The good morning exercise is the same in a standing position.
 
Stay upright, bend your knees slightly. This will help you doing the movement from your hips (because your hamstrings are not that much stretched when you are bending your knees).
Bend forward while you are keeping a straight back (remember straight means slightly curved, we wanna see a moderate arch (like a

Training and activity is your no1 option when recovering from low back pain. 
This episode introduces two of the most important exercises for building up strength within your lower back and practice movement control.
 
Strength Training for People with Low Back Pain  Always check with your medical professional if it is save for you to exercise! This exercises are not a substitute for individual medical treatment but aim to complement and support your recovery process.
Find all videos for this episode on:
http://mybackrecovery.com/resources.page
video episode 07
 
The exercises we are going to explore on this episode build up on your basic movement control skills and are both:
challenging your movement control skills helping you building up strength and strength endurance within your back muscles  If you have listened to episode 06 you already have come to learn that clinical guidelines recomend therapeutic exercise and activity with strong supporting evidence for the management of chronic low back pain.
A recent review concluded that: "The hypothesis of specific lumbar extensor deconditioning as being a causal factor in LBP is presently well supported." meaning: weak back muscles could cause LBP.1
It further says: "It is by no means the only causative factor and further research should more rigorously test this hypothesis (...) however specific exercise may be a worthwhile preventative and rehabilitative approach."
 
In this episode i will share some of my most favorite exercises for building up strength within your back extensor muscles and practice movement control. These classis exercises will give you more options with your training, and will take your training to the next level.
 
Training introduced on 'my Back recovery' so far: Episode 03:
Easy and back specific circle training with save loading profiles in terms of exercising. A first step in starting to work on strength and strength endurance as well as stability. Also a great way of improving blood flow in your muscles.
video
 
Episode 05:
Movement control exercises - basic skills for exercising - moving your pelvis/hip influences the posture of your lower back - being able of keeping a neutral position during certain exercises.
video
 
As you learned the basics for movement control (ep 5) and started to get familiar with a back specific circle training (ep 3) it´s time for you to take the next step!
 
'Good Morning' & Squat Video
The good morning and the squat are static exercises for your back. This means no movement in the back while you are doing the exercises. They are more difficult to perform than the exercise-set from episode 03.
 It really pays of focusing on doing the good morning and the squat with correct posture! Once you got this you can do most of other exercises in a correct way and will have more options to adjust exercises to your own needs. Remember to always adjust your exercises to your individual situation so that you are able to perform pain free and without aggravation of your symptoms.
Good Morning The 'good morning' is great for building strength2 and movement control. Actually the 'good morning' is also used as a part of a validated test series used to detect impaired movement control within people with LBP.3
It works the gluteus, hamstrings and lower back.
 
Basically the 'good morning' is about bending forward with a straight (neutral) back.
Remember the last movement control exercise from episode 05: sitting and rocking forward and backward while keeping a moderate arch of your lower back with no movement in the back. The good morning exercise is the same in a standing position.
 
Stay upright, bend your knees slightly. This will help you doing the movement from your hips (because your hamstrings are not that much stretched when you are bending your knees).
Bend forward while you are keeping a straight back (remember straight means slightly curved, we wanna see a moderate arch (like a

18 Min.