Back pain#331

What exercises do you recommend to strengthen the back and core? I have lower back pain as a result of fibromyalgia & slipped Disk in L5/S1 region, (and upper/thoracic back pain due to fibromyalgia) and I find floor exercises really difficult due to a pre-existing lordosis that’s sort of because of an anterior hip tilt?

What exercises do you suggest can get me back to feeling less achey all the time?

Good evening!

If recommend the Hyperextension machine and the forearm plank. I know youd mention the lordosis however continuing with the forearm plank will make your core very powerful and actually start to negate the lordosis arch over time!

As for the Hyperextension, start VERY carefully with this exercise. Suggesting this to some may seem counterintuitive but I assure you it is not. Strengthening up your spinal erectors will not only make you lower back much more powerful but will also significantly lower the chances of any reinjury in that area.

I have had every single one of my clients do that exercise and they all tell me how much better they feel afterwards!

Any questions on these, lmk!

What sorts of exercises & stretches do you recommend to someone like me who has sciatica as well?

Definitely the Knee to Chest stretch and the Hamstring stretch (preferably standing).

For exercises, Glute Bridges will be your best friend. Why? Because as we strengthen our glutes, we are taking pressure off our lumbar spine and promoting proper posterior chain alignment. The glutes are the second most powerful muscle group in the body (1st being mastoid/jaw)

hi @Chrys Johnson mind if you give us video links to share for glute bridges, hamstring stretch, forearm plank and hyperextension machine just so that we know what to do so that we can improve our form?

For the sciatica comment

Any stretches for the hips and legs and exercises to strengthen the core muscles. Examples of stretches include the knee to chest stretch, hamstring stretch, and yoga poses like the Pigeon pose and Cobra pose. Core strengthening exercises can include Bridging and Planks.

Just make sure you hit up a doctor or some type of healthcare professional prior to acting on this advice

For hyperextension

For glute bridge

For forearm plank

For hamstring stretch

Hope this helps!