Mastering Lower Back Pain

Having a better understanding of how your back is built, and functions can help you better manage lower back pain thanks to better postural control. It's also possible to use these exercises as mobilisations to keep your back happy.

This is an excerpt from our Posture Plan Course, which you can view in it's entirety by clicking here. This can be helpful to build up better control on the different segments of your spine.

For 5 minute videos to train the mobility and strength of your back follow our 5-min mobility, strength & stretch videos (click here).

Welcome to the Sub-Acute Back Pain section of this course. This is a good place to be if you've already gone through the information in the acute videos and you've decided that your pain is mild enough (ie. ≥5/10 pain). In this section we’ll work other factors such as muscle control and muscle strength that will impact lower back pain in the more medium to long term.

Here’s some tips to building a healthy routine:

• Write down (remember) the exercises that we saw that you want to work on the most.

• For the next couple of weeks, challenge yourself to spend 5 minutes three times each week where you repeat the exercises you know helped you feel better.

  • Link this routine with an already existing habit, for example: "I won't watch Netflix until I've done my 5 minute exercise routine".

  • Rewarding yourself with something positive after having done your exercise routine will also increase your likelihood of performing it. For instance watching Netflix, as mentioned in the previous example, would be your reward for having done your 5 minute exercise routine. Change this reward to suit your target.