Trowse Total Fitness

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We all experience pain in our lower backs from time to time. It could be as little as a twinging sensation or as "full on" as crippling pain that stops you in your tracks. Normally the pain disappears after a few minutes and we forget all about it until next time. These pains can be triggered by any little thing, like bending to pick something up from the floor, twisting or reaching over a table for something, getting up out of a chair or even just doing everyday tasks.

Other times it is a continuous pain; a pain that can stop you going out with friends or loved ones, stops you doing the activities that you love to do, makes you feel trapped and that your body is coming apart. Often you cannot pin-point when your pain first started or what caused it. It could was have been ignoring all those warning signs - those little twinges and the temporary pain. These were our bodies way of saying "you need to seek help; I am under stress and not strong enough to deal with it". This can and does happen to everyone. It is in our nature to look for the quick way out and just shrug it off, ignoring the signs instead of trying to correct the problem. For example, how many times have you ever heard "lift with your legs not your back"? And yet we still lift with our backs and not our legs. 

The human spine is inherently unstable being able to support only 4.5gs (10 lb) before it buckles. The only thing preventing your spine from doing that is a network of ligaments and muscles along the spine, around your core and your pelvic floor and diaphragm. Our day to day lives are full of activities that stretch, weaken and shorten these key muscles. activities such as sitting at a desk from 9 till 5 at a computer will pull your shoulders forward, giving you a hump back and pulling your spine out of alignment. This will Cause all sorts of postural problems that can caurse you pain when moving. 

Lower back pain is not just limited to day to day activities. For women, it can also occur during pregnancy and after having a baby. The female body undergoes major changes to the muscles, joints and posture of the spine during pregnancy - changes that do not always return to normal after birth. During pregnancy, the spine is put under a lot of stress, due to the weight and position of the baby. After childbirth you can find yourself unable to do the things you once did, they cause you pain and you end up not doing them out of fear that it will hurt your back. Even something as natural as picking up your can causes you pain.

If you have read this far, It may be that you can relate to all or some of the above and want to know what you can do about it. There is no quick and easy fix and in some cases, there is no complete fix, only a reduction in the amount of pain felt. However, exercise for the management of lower back pain can help.


You all may be thinking "Exercise to help my back pain! Surely that will make it worse!" or that exercise, "that is the last thing you should be doing"! - That you need to rest your back, not exercise it.

Unfortunately doing nothing is what is making your back pain worse. Think about it for a moment. You are getting pain in your lower back - what do you do? Take painkillers and lie down? Ok but painkillers just stop you feeling the pain in the very short term and lying down does not stop the pain when you stand back up. These are just treating the symptoms not the cause. So what is the cause? Could it be that you are getting pain in your lower back because it is not strong enough, or does not have the endurance to continue doing your everyday activities? Proper exercise is the only way to build both endurance and strength to treat the cause of the pain.

Exercise for lower back pain management training sessions have been designed to reduce or eliminate your back pain in the long term. This is achieved over several sessions and with exercise at home, giving you the confidence to do more in your life without the constant worry that it might cause you pain. These sessions will aim to teach you how to put your spine in its ideal posture when sitting or standing, and increase both the strength and endurance of the muscles around your core and spine, including the pelvic floor. This is done by taking you back to basics, analysing the way you stand, walk and sit and looking at all muscle groups involved, from your feet to your head correcting any problems found. This is done through exercises that are controlled and high in repetitions, without using weights until such time as weighted exercise can be applied. The objective is that everything comes together to create a spine that has grater endurance and strength. 

Duration: 1 hour

Free consultation, Includes assessment

£40 per session Or​
3 sessions £115​
6 sessions £190​
12 sessions £385

Disclaimer: All personal training sessions and classes provided are more effective when combined with a healthy balanced nutritional diet and my not produce the results required without one, Trainer & Trowse Total Fitness can not be held responsable for poor results due to poor dirt.  Trowse Total Fitness holds the right to rescind any offers at any time

exercise for the management of ​LOWER BACK PAIN ONE 2 ONE PERSONAL TRAINING