Bulletproof Your Back - COACH London

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Bulletproof Your Back

September 2022

According to the London Royal College of General Practitioners, around one-third of the UK adult population experience lower back pain (LBP) every year.

There are many causes of this common complaint, from muscle strain, lifting incidents to degenerative disk and sciatica but thankfully the majority of cases tend to last for no more than six weeks (Acute).

The lower back has little to no mobility and relies on the Thoracic spine above and the hips below to do the majority of the leg work when completing day to day tasks like walking and going up and down stairs.

With back care awareness week around the corner, we’ve outlined three low-risk, high-reward movements to help you reduce the risk of LBP.


1. Quadruped Flex (Cat Stretch)

On all fours (hand and knees) flex your spine up to the ceiling whilst exhaling, then return back to a neutral position. Repeat this for 10 slow reps.

2. Quadruped Rotation

Stay in the all fours position but, this time, take a hand and reach between the gap between your arm and thigh whilst keeping the elbow straight. Return to the start and rotate the other way pointing your arm to the ceiling. Repeat this for 10 reps slowly on each side.

3. Knee to Chest 

Lie on your back with your legs flat on the floor and your feet pointing upwards. Use both hands to pull up one knee and press it to your chest. Return to the starting position and repeat with the opposite leg. Repeat for 10 reps slowly on each side.

If you’re suffering with LBP and would like to speak with a member of our team please call us on +44 (0) 207 315 4260 or email info@coachlondon.uk

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