Lower Back Pain Part 3

Strengthening to improve back pain long term (2 min read)

Here is a question for you – how do we fix/reduce back pain for the long term?

The short-term fixes and treatments are great, but wouldn’t it be better to eliminate lower back pain all together? So, if it ever comes back having the tools to deal with it.

If you’re thinking something along the lines of strength training, then, you’re on the right track. With that being said, you need to strengthen the right areas.


Strengthening your gluteal (butt) muscles is imperative in order to reduce back pain.

In many peoples cases the gluteal muscles aren’t actually working, which means more work is done by the hip flexor muscles – https://gerons.com.au/2019/09/07/lower-back-pain-part-1/

Exercises to strengthen your glutes:

Glute Bridge -

  • Place a small band just below your knees;
  • Lay flat on your back and bring your feet towards your bum;
  • Have your feet hip width apart; and
  • Once in position, elevate your hips and squeeze your bum at the top.

Clam Shell -

  • Lay on your side, placing your knees in a 90-degree angle and pulling them back to create a straight line across your body.
  • Place the band above your knees.
  • Proceed to elevate one knee up, pushing your hips forward and engaging the side of your glute.

Deep core stabilisers:

Your core muscles are a crucial component in supporting your back. Having stronger core muscles means your back will receive more support, allowing other muscles to work more efficiently.

Exercise to strengthen your core:

Dead Bug -

  • Lay flat on your back, raising your feet off the floor and bringing your knees into a 90-degree angle.
  • Raise your head, hands and elbows off the ground.
  • Proceed to slowly extend one leg out at a time, focusing on tensing your stomach muscles.

Equipment needed:

All you need is a set of Micro bands easily purchasable from Iron Edge (https://www.ironedge.com.au/power-bands/micro-bands-agility.html

There are different levels of resistance on the bands. The most commonly used are the yellow, green & blue bands.

Thank you for reading our blog post, we hope the information was helpful.

Please comment below or get in touch if you have any questions.

Where to buy the equipment you need:

Foam Roller: https://www.ironedge.com.au/half-foam-roller.html

Massage ball: https://www.ironedge.com.au/massage-ball.html

Disclaimer: If you are currently experiencing severe/chronic pain, then you should be consulting an allied health professional (physiotherapist/osteopath etc.).

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