Low back and Pelvis Stability Exercises
If you regularly experience low back pain or even pain into the glutes (bum cheek), you may have some muscles not performing fully, causing instability through the pelvis. A quick way to check is with the step down test. To perform this, stand with your hands on your hips and raise one heel off the ground with the leg out in front. Then dip down and up with the other knee. If the knee you are bending is wobbling all over the place, your glutes are not stabilising your hip and pelvis sufficiently.
Fortunately there are a few things you can try at home. Note: if you are experiencing pain, please seek further assessment from your chiropractor, physiotherapist, exercise physiologist or clinical myotherapist.
These exercises are progressive. Start with the clam shells. When you can perform all of the clam shells (may take a few weeks), then move onto the squat isometrics, then the fire hydrants.
Clam shell - with resistance band. Hold at top for 1 min. Rest for 10 seconds. Do three reps each leg. When you can do 3 for a full minute, start doing 4. When you can do 4, next time do 5 and so on until you reach 10 per side.
Shallow Squat Isometric hold - sit into a shallow squat, about 10 degrees. Imagine you are standing on a giant piece of paper and you're trying to tear it by pushing your feet outward. Hold strongly for 1 minute. Do up to 3 repetitions.
Fire hydrants - On hands and knees, concentrate on keeping your pelvis flat and level without any side bending. Slowly lift one knee out to the side, then move slightly back. Hold for 1 minute. 3 reps each side.
Please send me an email or give me a call if you have any questions or doubts regarding the exercises above. If you experience any pain seek further assessment before continuing.