Strengthen Your Lower Back

It is important that if you are suffering with any long-term back problems to consult a qualified health professional before starting any strength program to make sure it is safe to do so.

The following program is a very basic routine to increase the strength of the muscles that support the lower back.

A chiropractic assessment as performed by our chiropractor here at the John's Green Chiropractic Clinic, Kilkenny, will lead to a custom programme specially designed for your back and its weak areas.

The stronger the muscles in our lower trunk (or core) are, the more support it gives to our joints and discs in daily life. From bending to put on shoes, to putting cups in the dish washer we bend many times a day, so it is important that we support ourselves during these tasks.

The Plank – This will strengthen your inner abdominal muscle. Hold for 15 seconds and repeat 3 times. As you find this gets easier and the shaking decreases, increase the time of the hold. 

The Bridge – This will strengthen your Gluteal muscles, your lower back and your hamstring muscles. Hold for 20 seconds and repeat 3 times, again increase the time when you find this easy.

It’s important that both exercises are done pain free. If you have any questions the please feel free to contact our chiropractor at 0567715775 or by email