Core exercies - any advice?

juke

I have a lower back problem. To manage it, I've been advised to do daily core exercises....for ever. So I need to develop a daily habit. I'm thinking 10 minutes daily.

I haven't exercised much in the last 6 months, since I started having problems (before that 3 times weekly bootcamp), and nothing at all since August, when the pain took on a whole new dimension :eek:.

Because of that, I'm a bit wary starting back - so below would be exercises I'm familiar with, and would be comfortable tackling again now. I'm thinking 3-4 core exercises followed by 1-2 back exercises daily.

1. Bridge – 3 x 1 minute reps
2. Bridge, one leg extended – 3 x 30 second reps, each leg
3. Plank - 3 x 30 second reps, building to 3 x 1 minute reps
4. Lunges – have to work on my balance, say 3 x 8 reps, each leg
5. Reverse ab crunch - 3 x 8 reps,
6. Back extension 3 x 8 reps,
7. Forward/reverse hand clap 3 x 8 reps (don't know the proper name for these),
8. Superman 3 x 8 reps

I'll be doing the exercises at home, not in a gym. These exercises will be in addition to any cardio classes/workouts I will do (again starting back gradually next week).

Once I get into it, and get stronger, I know I'll need to introduce variations (eg ab crunches/planks)

Any thoughts, ideas on how to shake it up an bit, a variety, to keep me motivated.

Any recommendations for websites that show exercises being done properly – google throws up hundreds, presume some are better than others?

Thanks.

kevpants

At the risk of sounding dismissive, Google Stuart McGill and do everything he says.

SanoVitae

Here's a good link to start with -> http://fixyourownback.com/blog/?p=86

Hanley

Yeah… this tbh.

And read this McGill article as well - http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

Obviously everyone has different issues causing their back pain, no one can look at you online and say why it’s happening etc etc… But that pdf above is a good starting point exercise wise. And it’ll help you understand your back a bit better too!

juke

kevpants wrote: »

At the risk of sounding dismissive, Google Stuart McGill and do everything he says.

Well, I never heard of him - so that alone is helpful

SanoVitae wrote: »

Here's a good link to start with -> http://fixyourownback.com/blog/?p=86

Thanks - think I'll work on my balance before I tackle an exercise ball, mind

Hanley wrote: »

Yeah… this tbh.

And read this McGill article as well - http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

Obviously everyone has different issues causing their back pain, no one can look at you online and say why it’s happening etc etc… But that pdf above is a good starting point exercise wise. And it’ll help you understand your back a bit better too!

Realise that - and I am (or thought I was) being careful not to look for medical advice - my neuro-surgeon just specified core exercises, and my physio has given a few suggestions.

In my wisdom, seeing as I have to do them daily forever, I thought a variety would be better (and more intersting) - but from my initial reading - not the case.

I've gotten a hold of a copy Stuart McGill's book on Low Back Disorders for a bit of light reading when on holidays next (well the exercise chapter anyway)

So, thanks all

wersal gummage

body weight squats and abductor exercises on a ball are also good.

juke

wersal gummage wrote: »

body weight squats and abductor exercises on a ball are also good.

Not familiar, so Google will have to help me !

My plan now is research - to read up more articles lower back pain and once I have an idea of what they say and once I understand my back and muscles more, I'll go back to my physio for more specific advice, suitable for me, rather than relying on general core exercises.

busymum1

This book is worth a read too and has lots of exercise suggestions.. Now if only I could get around to doing them more often..
http://www.amazon.com/Treat-Your-Back-Robin-McKenzie/dp/0959774661