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  • Writer's pictureAndray Voronov

The key to getting over lower back pain

If you've ever suffered a lower back injury, had someone massage it and ended up in a world of agonising pain afterwards... you're about the find out why.

When it comes to getting over lower back pain, core stability is key. You may have heard me say this in the past but,  "More stability = more ability." What this means is, following an injury to the lower back, you lose a lot of stability in the spine, which then results in a lot of stiffness, a waddle walk and super tight hips.

But, a key thing to understand is that these muscles aren't tight for the sake of being tight. They've tightened up in an attempt to provide support.

The core muscles work together to support and stabilise the spine, which lets you move and stand in the right way. When they can't provide stability, you have other muscles compensating for what is lacking in the core. 

Dr. Stuart McGill's research has shown that low-cost and easily accessible exercises like the "big three" (bird dog, curl-up, and side plank), can help reduce lower back pain and improve core stability. 

A building with a strong foundation is a good way to understand how important core stability is. Just like a building needs a strong foundation to support its structure and stand tall, our bodies need a strong core to support their structures and work well. A building with a weak foundation is more likely to fall down or get damaged. A building with a weak core is the same way.

Basically, having a core that works as it should, should be the first step in low-back pain rehab.  By specifically targeting various muscles of the core, people can improve their core stability, reduce pain, and improve their mobility and function.

"More stability = more ability" 

Stay well, move better

Dr Dray (Osteo)


McGill, S. (2007). Ultimate Back Fitness and Performance (4th ed.). Wabuno Publishers.

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