Are you sick of holding back your life because of lower back pain? Or perhaps you’ve been having pelvic floor problems that mean you have to look for the nearest bathroom every time you leave the house.
If either of these sounds familiar, then it may be time to try a few exercises that can help both of these body parts in order to reduce discomfort and improve overall health.
We’ve gathered 5 essential exercises—from pilates moves to strengthening drills and dynamic stretches—which are designed to target the areas around the lower back and/or pelvic floor muscles for improved mobility, flexibility, relief from pain or weak sensation, as well as reduced stress on the entire musculoskeletal system.
Whether you have chronic or acute lower-back issues or would just like some extra care directed towards your pelvic floor muscles – this guide will give guidance based on advice from our chronic pain experts.
#1 Kegel Exercises
As a chronic pain specialist who has worked with countless pelvic floor patients, I often recommend kegel exercises to people looking to boost their pelvic floor health.
The first step is to locate the right muscles. These are the ones you use when you try to stop urination mid-stream. Once you have found them, tighten and hold those muscles for a few seconds, then release and repeat.
It’s important not to hold your breath or tighten your abdomen, legs or buttocks during the exercise. Try to work up to three sets of 10 repetitions daily.
The benefits of kegel exercises are numerous, including improved bladder and bowel control and a reduction in pelvic pain. With consistent practice, kegel exercises can offer long-lasting pelvic floor health benefits.
#2 Plank Move
If you want to strengthen your core and improve overall spinal health, the plank position is probably one of the best moves you could incorporate into your routine.
To do a plank safely, start by getting into a push-up position, but instead of lowering yourself down, hold your body straight and still like a plank of wood.
Engage your core muscles, keep your back straight, and hold the posture for at least 30 seconds, gradually increasing the time as you get more comfortable with the exercise.
One of the biggest benefits of planking is its ability to boost pelvic floor health. By engaging the deep core muscles, you can help reduce lower back pain and improve the strength and control of your pelvic floor muscles, leading to improved posture and stability in your daily life.
#3 Glute Bridges
Glute bridges are an incredible exercise to boost pelvic floor health and alleviate low back pain.
To perform a glute bridge, lie down on your back with your knees bent and feet flat on the floor. Engage your glutes and lift your hips up towards the ceiling until your knees, hips, and shoulders form a straight line.
Be sure to keep your abdominals engaged to avoid arching your back. Hold the bridge for 10-30 seconds before slowly lowering your hips down to the floor.
This exercise helps strengthen the glutes, which in turn supports the pelvis and lower back. With consistent practice, you can expect to see improvements in your posture, balance, and overall quality of life.
#4 Pelvic Tilts
Pelvic tilts are a simple exercise that can have a big impact on your pelvic floor health. To do a pelvic tilt, lie on your back with your knees bent and your feet flat on the floor.
Slowly tighten your pelvic muscles and tilt your pelvis upward. Hold for a few seconds before releasing. Repeat this exercise several times a day, aiming for at least 10 to 15 reps per session.
Pelvic tilts can help to strengthen the muscles around your pelvic region, which can reduce leakage and stop those annoying urges to go to the toilet more frequently!
#5 Wall Sits
Wall sits are an excellent exercise to build lower body strength and tone your muscles.
To perform this move safely, start by leaning your back against a sturdy wall and sliding down into a squat position, keeping your thighs parallel to the floor and your knees directly above your ankles.
Engage your core and actively press your lower back against the wall to avoid any strain on your back muscles. Hold this position for 30 seconds to a minute and repeat it for 3 to 4 sets.
Wall sits not only help to improve your overall strength but also work wonders for reducing lower back pain by targeting the muscles that support your hips and pelvic floor.
Incorporating this exercise into your routine can help boost pelvic floor health and keep your lower body fit and strong for years to come.
Need Some Extra Support For Your Low Back Pain And Pelvic Health?
So many people blame their bladder for their incontinence when it could actually be from years of ignoring low back pain! We want you to know that it’s okay to finally take that step towards a pain-free future and we’re here to help you do it.
Throughout August, we’re offering a free low back pain and pelvic health assessment to anyone who has been struggling with chronic low back pain or incontinence issues and feels it’s time to do something about it.
During your free low back pain and pelvic health assessment, you will be able to talk 1 to 1 with a chronic pain specialist and ask any questions you may have, and receive reassuring answers so you can be confident about your next steps to becoming pain-free and be able to enjoy your favorite hobbies once again (without needing to find the nearest toilet all the time!).
Other Free Resources For Back Pain
Why not download a copy of our free back pain report containing 7 quick and simple ways to end back pain and stiffness without taking strong medications? It’s free and you can enjoy it from the comfort of your own home with a cup of your favourite coffee!
Read Our Blog – How To Sleep With Lower Back Pain
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