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The Top 3 Exercises For Back Pain

Apr 23, 2021

“If you were to do any 3 exercises for back pain, what would they be?

This is probably one of the most frequently asked questions
at our clinic. I get it, I’ve had back pain before too. I know how debilitating
back pain can be. I know that you want to do as much as you can to get some
ease from back pain. Sometime pain can be just too acute to be able to even
think about exercise. However, it is so important that you do something.
Remember doing something is better than nothing! My upmost advice is to seek
professional advice from a healthcare professional who will be able to direct
you on the right path to recovery. As a physiotherapist myself, when I had back
pain, I too sought help from a physiotherapist (It’s hard to treat yourself).

Now back to the top 3 exercises. As back pain generally
affects 80% of the population at some point in their lives, it is important to
know what you could do to help or prevent back pain. Back pain is one of the
most researched ailments in medical journals.

One of these researchers is a man called Dr Stuart McGill,
who is a professor of spinal mechanics. He has spent many years researching
back pain, and worked with many different clients and athletes. He devised his ‘Big
3’ exercises to help build endurance in the muscles of the core and lower back
that help stabilize the spine.

These 3 exercises are called:-

1.

The McGill Curl-Up

2.

The Side Plank

3.

The Bird Dog

I would also like to point out that these three exercises
are common exercises that can be seen done every day at the gym. The key is,
that they are done correctly and with great control. And yes, the exercise you
see here has many different names, but also many variations on levels of
difficulty. In our Pilates classes we use these exercises frequently and can
grade the exercise depending on your level of ability.

The video of these exercises can be found below, or on Youtube

The
McGill Curl-Up

At first glance, the McGill curl-up might appear similar to an abdominal crunch.
However, lordosis of the lumbar spine is maintained with McGill’s exercise.

1.

Lie on your back, on a firm surface.

2.

Bend one knee and place your foot on the ground. Keep the opposite leg
straight.

3.

Reach your arms behind you and position your hands underneath your low
back. This will help preserve your arch during this exercise.

4.

Lift your head, shoulder and upper back off the floor, as a unit. Try
not to move each area individually.

5.

Hold this position for 10 seconds, then slowly lower back down.

Aim for 10 repetitions of this exercise, performing five with one knee bent, then the
rest with the other knee bent.

 

The
Side Bridge

 

The side bridge works the erector spinae, latissimus dorsi and multifidus muscles in
your back; external and internal obliques in your abdomen; your glutes; and as
an added bonus, your deltoid and pectoralis major muscles in your chest and
shoulders.

1.

Lie on your side, on a firm surface. Place your forearm on the ground,
under your shoulder.

2.

Reach across your chest with the other hand and place it on the opposite
shoulder. This will help stabilize your trunk.

3.

With your legs stacked on top of each other, bend your knees to 90
degrees.

4.

Push down through your forearm and bottom knee to raise your body off
the ground. You should be in a straight line from your head to your knees.

5.

Work up to holding this position for 10 seconds on each side.

When this exercise is no longer challenging, stagger your legs slightly and
straighten your knees. Press down through your forearm and feet to lift up into
the side bridge.

 

Move
3:

 

The Bird Dog

 

Although its name is a bit odd, the bird dog exercise is performed on your hands and
knees — a position called quadruped. Keep your abs tight throughout this exercise — do not allow your belly to drop toward the
ground.

During this exercise, the core muscles are engaged isometrically, meaning they
don’t actually move. They stabilize your midsection while you move your arms
and legs.

1.

In quadruped, keep your neck straight by looking at the ground between
your hands.

2.

Lift your right arm straight out in front of you until it is parallel to
the floor.

3.

At the same time, squeeze your glutes and lift your left leg straight
out behind you until it is parallel to the floor.

4.

Keeping your right arm, torso and left leg in a straight line, hold this
position for 10 seconds. Do not allow your hips to rotate — your pelvis should
remain parallel to the ground throughout this exercise.

5.

Slowly lower back down and repeat on the opposite arm and leg.

If this exercise seems too difficult, or you find that you can’t keep your back
straight, begin by lifting just your arm, then just your leg, until you are
strong enough to move them simultaneously.

Remember before commencing these 3 exercises, you should
seek specialist advice from your health care professional.

If you’d like to get some help or find out exactly how we
may be able to help you, please call us at 028 92666959, or email

 

info@gavnoble.com

 

.

You may even like to check out our website here at

 

Back Pain

 

Alternatively, you may be interested in learning more about
Pilates, where we actually teach these exercises in our classes. Learn more
here

 

Pilates

 

Here is the full video here

Join The Conversation

If you’d like to have your say on this article feel free to add a comment using the form, we love to hear your thinking and open the table to discussion, and hopefully share resources, blog posts, articles and information that’s useful to you!

If you’d like to discuss anything in private instead, just get in touch using the contact details at the bottom of the page!

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Physiotherapist
  • Are you comfortable working with different people to achieve their health goals?
  • Are you stuck in a boring job with little chance of learning, development or career opportunity?
  • Do you want a fresh flexible opportunity that will allow you to grow professionally and personally?
  • Our dynamic and fun business is looking for the right person to join the team.

Ideal Characteristics Required 

  • People person
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Why work at Gav Noble Physiotherapy? 

  • Join an established, respected and busy set of clinics
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Skills Required 

  • Commitment to ongoing professional development
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  • Able to use a computer
  • Strong musculo-skeletal and manual therapy background
  • Relevant Qualification 

Desirable skills/interest 

  • Manual therapy
  • Pilates training
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  • Previous MSK Private Practice background

Perks

  • Opportunities for developing manual therapy skills.
  • Mixed Caseload
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Client Care Specialist

THIS JOB WILL BE PERFECT FOR YOU IF:

  • Have amazing personal and phone communication skills
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THE OPPORTUNITY:

  • Join a hard working, fun group who enjoy making a difference every day you come into the clinic
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IF YOU CAN SEE YOURSELF:

  • Helping potential clients determine if our clinic is the right fit for them and their problem?
  • Answering and returning phone calls of potential, current and past clients?

JOB TITLE: Client Care Specialist

  • Are you comfortable with talking to strangers both in person and on the phone?
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  • Is being “organised” a top priority in your life and are you able to multi-task and prioritize projects, while simultaneously meeting deadlines and prioritizing your day?
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THE ROLE:

  • You will be responsible for managing a busy front desk and waiting room.
  • experience, meeting and greeting our patients, answering the phone, converting inquires into paying patients and ensuring that all of our patients are looked after and made to feel welcomed whenever they enter your world.
  • Ultimately, your job is to help us grow the revenue of the clinic by booking in new patients via the phone or those who walk into our clinic directly and excelling at retaining those patients as lifelong customers of the business.
  • You’ll do that by creating the type of customer service experience that patients will be happy to pay for – and just as happy to tell others about.

THE TASKS:

  • Communicate the value of our services (in person and on the phone) and be able to explain how what we do, is worth the price we are asking
  • Successfully handle price objections.
  • Hold a lengthy (at least 15-20 minute) conversation with new patients on the phone ensuring that patients are committed and bought into our service.
  • Provide an exceptional waiting room environment for our patients that they’ll look forward to coming back to.
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SKILLS/COMPETENCIES NEEDED:

  • Be able to hold meaningful conversations with prospective patients on the phone for longer than 20 minutes (empathy).
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WHAT WE WILL DO FOR YOU:

  • Provide you with ongoing training and support in the field of customer service and front desk administration.
  • Give you an amazing environment to work in that includes working with a team of wonderful and very supportive staff – as well as very
  • friendly customers.
  • Opportunity to develop and grow in a team that is value driven and strongly encourages personality based service.
  • Competitive salary with chance to earn even more as we grow as a result of your impact.

Salary: On Application.

Hours: Full time, 37.5 hours.