Do you have Back Pain?

[desperate housewife]

Here is a pilates exercise designed to help with the rehabilitation of the back.

Table Top with Arm Action:

- Start Position -
Kneel on all fours, hands a little wider apart than your shoulders, and knees a little wider than your hips (Quaduped position).
Scapulas anchored and Pelvic neutral .
Breathe in and maintain a long spine.

- Action -
Zip and hollow and (breathing out): Raise your right arm so as to point forward towards the wall. As much as possible, don't move the pelvis. Anchor your scapulas.
(Breathing out): Return your right arm to the the ground and let it support your weight.
Repeat five times each arm.



What it does
Weakness of the Multifidis muscles is a major problem for those who suffer from lower back injury or pain. This exercise triggers the multifidis muscle to function.
By anchoring the scapulas, you engage the lower trapezius muscle, which in turn tenses the thoracolumbar fascia. The thoraco-lumbar fascia aids in stiffening and supporting the lower back.

Lower back injury Watch Points

• Hollow the abdomen!

• As far as possible, the pelvis remains stable and does not tilt.

• Keep the scapulas gently anchored.

• Keep the neck long and relaxed and look down, not at the floor.

[Sportsmedjosh]

This is great for spinal stabilization.

[bellavus]

I should defintely try this, as I have recently had some major back pain.

[Sportsmedjosh]

how long ago

[bellavus]

Originally Posted by Sportsmedjosh

how long ago

over the past 3 weeks, I've had some lower back pain. It seems to be better while I'm moving around. The running today was fine, and I'm not in a lot of pain. Yesterday was really bad after standing for 5 hours at work.

[Sportsmedjosh]

spinal stabilization exercise would help. Also look into some back extension exercises, with core exercises.

[bellavus]

painkillers seem to not work very well on my lower back pain at all. I'll try this excercise. Also, child's pose in yoga/pilates helps.