Lower Back Pain? Go Back to Basics

So I’m sure you know I hurt my back in July, I’ve been bleating about it the whole summer.

Instead of feeling sorry for myself (ok, as well as) I’ve been seeing the wonderful Anna the Osteopath, and she’s taught me a few important things about exercise.

Think about these next time you’re working out – are all you muscles working, not just the larger ones? Are you creaking and clunking? It might be that you’re not using all your muscles to perform the exercises. So, next time you’re in the gym, or at bootcamp or doing your Davina DVD at home, think about your form.

It’s also important to mix up your exercise – my marathon earlier this year meant my muscles were doing a lot of forward-motion movements, but not many side-to-side moves (which can be lots of reps of small moves) but that are also really important. Things were looking (and feeling) pretty manky…

It’s only since suffering an injury that I’ve started thinking a lot more about strengthening my smaller muscles which support the more major muscles (and how some muscles can take over, leaving the others struggling to work in the way they should.) It’s pretty much the reason my back did what it did. (Was that the record for the most mention of muscles in one paragraph, I wonder?)

Modify, don’t just keep plodding on

Don’t worry, your exercise regime isn’t over. It might need to change for a while, but it’s important not to keep doing the thing which is causing the injury/pain. That’s not to say you can stop exercising BTW!

What’s helped me is seeing the rather fantastic Osteopath Anna who has worked on my body manually to manipulate and guide things back in to the right places. She has also referred me to another, equally brilliant wonder-woman of a Pilates instructor, Ellie from City Way Health Clinic, who is helping me with my movement and flexibility with Reformer Pilates (the one using machines). You can read more about the health benefits of Osteopathy and Reformer Pilates on their website here>>

Personally, this combined with some killer glute exercises, and I can already see the changes happening (both physically and cosmetically) and I can see real improvement in my back pain. I’ve been working on my Spin technique to keep up the Cardio, whilst working on some smaller stretches, Pilates and Resistance Band work. I feel like I might be winning, and that I’ll be running again in January (hooray!).

Want some inspo?

There are a few other sources of inspiration for me. I’ve been using Arena Resistance Bands & exercise cards to help me work on my Glutes, and they have been incredible. Great quality product and also work out cards (as well as a free membership area too). Just so you know, we earn a small commission from any links to Amazon that we share, so by clicking on the product links and buying, you are helping to feed the family 🙂

There is also my personal fave online trainer, Cori from Redefining Strength. I’m currently working through her Glute Burner programme which is exactly what it says it is. It burns. It hurts. It works.

Remember to always ask a qualified professional before undertaking any remedial action, but don’t suffer in silence, you can take positive action to help alleviate pain and rebuild your strength. If you’re local, you might even want to pop over and make an appointment at City Way Health Clinic.

Happy Wednesday lovely people, Tahlia x

4 thoughts on “Lower Back Pain? Go Back to Basics

  1. This is so helpful. I’m going to share it with a friend who has an injury at the moment but is refusing to stop running – I think this is exactly what they need to read. Thanks for sharing x

    1. Thank you! I’m glad it’s useful, it’s been torture not being able to run, but it’s been well worth it to recover properly and then be able to get back to it. I feel so much more aware of my body, and what to do to help support the running instead of just ‘running through it’ as I was inclined to do. I can really recommend Reformer Pilates and Osteopathy together – and I’ve also been referred to a running specialist to help me with my technique to help minimise future injuries. I hope your friend can get something useful from my experience. Xx

  2. As Tahlia’s Osteopath I would just like to say she is a gold star patient, she is brilliant at doing her exercises and (begrudgingly) stopped running after understanding that a small break, a reset and some specific rehabilitation would not only reduce her risk of injury, but its likely to make her a stronger runner by the end. Keep up the good work gal 🤩

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