Soft Tissue Therapist Lauren Forsyth, has put together six helpful ways to keep your back happy.

Exercise

Being Active is the key, especially if you are doing a job that is largely sedentary. While considerable amounts of exercise can come with the risk of injury in general regular amounts to improve muscle strength and endurance of the trunk and pelvis will help resolve much of back pain.

Box Squats

• Improves pelvic stability and endurance
• Helps with mobility around hips and pelvis
• Advanced – Promotes balance and lumbar pelvic control

Tip – Have your hands out in front of you or cross over your chest for more of a balance challenge, Bending at the knees and hip as if you were sitting down

Bird Dog

• Improves pelvic and trunk endurance
• Promotes muscle control around the spine
• (Advanced Version) Improves trunk and pelvic co-ordination and balance

Tip – Imagine balancing a cup of tea on your buttocks and you don’t want to spill it while lifting opposite arm and leg off the floor.

Side Plank

• Improves trunk strength and endurance
• Advanced – Improves pelvic endurance

Tip – Start with Elbow 90 shoulder 90, knees bent and 45 in front from the pelvis

Hinge at the hip and lift the top leg off while maintaining the side plank

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