Top 3 Exercises For Sore Backs With Dr. John Morrow

Sore backs are a serious issue for a lot of people. We wanted to give you some easy tips and tricks to help you with any back pain you may be experiencing.

Stuart McGill world famous back pain researcher has come up with  McGills big 3 back exercises which would be a great place to start! We recommend completing the following exercises on a yoga mat if possible.

Bird Dog

1. Kneel with knees hip-width apart and your hands firmly placed on the ground about shoulder-width apart. Brace your core.

2. Practice lifting one hand and the opposite knee just an inch or two off the floor while balancing on the other hand and knee and keeping your weight centered.

3. When you feel steady and ready to move on to full range of motion, point the arm out straight in front and extend the opposite leg behind you. You should form one straight line from your hand to your foot, keeping hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping your back straight.

4. Hold for a few seconds then return your hands and knees to the starting position.

5. Keep the abs engaged throughout the entire exercise, and work to minimize any extra motion in your hips during the weight shift.

Aim to complete 5 strong reps on each side, 10 reps total. Add additional sets of 10 exercises for a maximum of three sets of 10.

As a variation, you can do a set of 10 bird-dogs on one side, then switch to the other side.

Side Plank

Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line. Feet can either be staggered for more stability, or stacked for more of a challenge. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet. Hold for 15 to 30 seconds. Your top hand can be on side of hip (easier) or reaching up to the ceiling (harder).      

To make it easier, start with both knees bent, feet 90 degrees behind you, so you form a straight line from head to knees; lift and hold. To make it harder, keep your bottom leg bent but extend your top leg out, actively engaging your inner thigh as you push your top leg into the floor.

Abdominal Crunch

1. Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.

2. Exhale and lift your upper body, keeping your head and neck relaxed.

3. Inhale and return to the starting position.

These are just some ideas to help relieve any pain you are experiencing. But let’s face it, you may be in need of some help from a professional. That’s why we have an amazing staff in our Athlete’s Care Centre who can help you out with any issues that you’re having. Because you can always do exercises but we want to make sure that there are no underlying issues.

To book an appointment give us a call!