As the festive season approaches, our spirits lift with the anticipation of joy and celebration.
Yet, for those enduring the throes of lower back pain, the prospect of Christmas can also bring a wave of anxiety.
With merry feasts and the likelihood of added weight, comes the added strain on our backs – a strain that can dampen the holiday cheer with every wince of discomfort.
It’s an all-too-familiar scenario: the season of giving becomes the season of grimacing, as lower back pain becomes an uninvited guest at every festive gathering.
In this blog, you will explore the causes of lower back pain, the reasons behind it, and 3 exercises that can help you to fix the problem before Christmas.
What are you waiting for?
Understanding Lower Back Pain
Lower back pain can be a complex beast, often sneaking up on us with no clear invitation.
Various factors contribute to this ailment, yet one silent perpetrator that’s frequently overlooked is a weak core.
Contrary to popular belief, the core isn’t just about having a toned abdomen. It’s the structural nexus of our body, a robust corset of muscles encompassing our midsection, including our lower back.
These muscles are pivotal, acting as an anchor for major movements and supporting our spine.
When they’re not strong enough, our posture slumps and our spine takes extra stress, leading to that all-too-familiar ache that can sour our sweetest moments.
It’s time to get to the fixes, right?
Exercises To Strengthen Your Core Before Christmas
The Bridge
The Bridge is a powerful core strengthening exercise that focuses on several key areas of your body, essential for core stability.
To begin, you should lie flat on your back with your knees bent, ensuring your feet are planted firmly on the floor at a hip-width distance.
As you press your feet onto the floor, take a deep breath in, and then, with an exhale, elevate your hips towards the ceiling.
This movement should come from a strong contraction of your glutes and a firm engagement of your abdominal muscles, effectively targeting the support system for your lower back.
As you hold this lifted position for a count of twenty, you’re not only working on the lower back but also activating the glutes and hamstrings—key muscle groups that play a substantial role in maintaining core stability.
Slowly lowering back to your starting position completes one repetition.
Regular practice of the Bridge can strengthen your core muscles and can be a crucial part of your training schedule for a stronger back.
The Plank
Renowned for its simplicity and effectiveness, the Plank serves as a cornerstone in core conditioning.
Start by lying face down, then raise yourself onto your forearms and toes, making certain that your body maintains a straight and unyielding line from your shoulders right down to your ankles.
It’s crucial here to engage your core muscles deeply; visualize drawing your belly button in towards your spine while tightening your abdominal wall.
Holding this position for an initial thirty seconds—working towards a longer duration as your endurance builds—is an exercise in patience and strength.
The plank does more than just target the abdominals; it recruits a wide array of muscle groups that are essential in the battle against lower back pain. T
This is why physiotherapists frequently recommend the plank: it builds core strength uniformly and helps reduce the risk of lower back pain by ensuring these pivotal muscles are both strong and supple.
The Dead Bug
No. Not that fly on your wall.
The Dead Bug exercise, despite its odd name, is an excellent movement for enhancing core stability and coordination, while being gentle on the lower back.
To execute this movement, lie on your back and reach your arms towards the ceiling, directly above your shoulders.
Lift your legs, bending at the knees to create a 90-degree angle. The real work begins as you simultaneously lower your right arm and extend your left leg away from your body, all while maintaining a flattened lower back against the floor.
This opposing arm and leg movement requires a controlled and deliberate motion, igniting a challenge to your core stability.
After bringing your limbs back to the starting position, you repeat the movement on the opposite side. Aiming for ten repetitions on each side will ensure your core is thoroughly engaged.
This exercise is beneficial for targeting those intrinsic core muscles that support the lower back, and when performed consistently, it can greatly contribute to mitigating lower back pain.
Incorporating these exercises into your daily routine can lead to significant improvements in core strength and a reduction in lower back pain.
The Bridge, Plank, and Dead Bug are not just exercises; they are stepping stones to a life with better posture, improved balance, and enhanced well-being.
By committing to these movements, you are taking proactive steps towards a healthier, more resilient back that can support you through the festive season and beyond.
Need a helping hand?
Prepare For A Pain-Free Christmas At Walkerville Physiotherapy
With Christmas on the horizon and the holiday cheer spreading, it’s time to ensure that lower back pain doesn’t make it onto your festive agenda.
At Walkerville Physiotherapy Clinic, we believe that the best gift you can give yourself this season is the gift of health.
To help you enjoy a Christmas with comfort and joy, we’re gifting you a FREE Lower Back Pain Assessment.
It’s our special way to help you light up the holidays without the shadow of discomfort.
We understand some of you will have tried these exercises before and may be skeptical about returning to a clinic. That’s why we offer a free phone consultation by phoning us at 8342 5544.
This festive season, let’s ensure your back is as strong and stable as the Christmas spirit is joyful. Secure your free Lower Back Pain Assessment now — because the only thing you should be carrying this Christmas is presents, not pain.
Other Free Resources For Lower Back Pain
Why wait until the last over? Give your body the care it deserves and ensure you’re in top shape for every game.
Book your slot now and let’s turn those potential injuries into victories!