Dr Sherief Elsayed - Exercise for low back pain

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Exercise For Lower Back Pain

Dr Sherief Elsayed is an experienced spine doctor in Dubai, exclusively treating conditions that affect the Spine. His education commenced at one of the finest boarding schools in the beautiful city of Canterbury, Kent in England.

A 4-week program of exercise for low back pain

Exercise can be an effective way to help manage low back pain and improve overall function and quality of life. However, it’s important to consult with a healthcare professional, such as a physical therapist or doctor, before starting any new exercise program, especially if you have chronic or severe low back pain. They can help assess your individual needs and limitations and tailor a program to your specific goals and needs.

With that in mind, here is a sample 4-week exercise program that you can use to help improve low back pain:

Week 1:

Begin each day with 5-10 minutes of gentle stretching to loosen up the muscles in your neck, shoulders, and upper back.

Perform 2-3 sets of 8-12 repetitions of the following exercises:

Cat-cow stretch:

Start on your hands and knees with a neutral spine. Inhale as you arch your back and lift your head and tailbone towards the ceiling (cow position). Exhale as you round your back and tuck your chin towards your chest (cat position).

Bird Dog:

Start on your hands and knees with a neutral spine. Inhale as you arch your back and lift your head and tailbone towards the ceiling (cow position). Exhale as you round your back and tuck your chin towards your chest (cat position).

Clam Shells:

Start on your hands and knees with a neutral spine. Inhale as you arch your back and lift your head and tailbone towards the ceiling (cow position). Exhale as you round your back and tuck your chin towards your chest (cat position).

Week 2:

Continue with the stretching and exercises from week 1.

Add in 2-3 sets of 8-12 repetitions of the following exercises:

Glute Bridge:

Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground and squeeze your glutes as you lift. Lower back down and repeat.

Plank:

Start in a push-up position with your arms straight and hands shoulder-width apart. Keep your body straight and hold for 30 seconds, then rest for 30 seconds.

Side Plank:

Lie on your side with your feet stacked and one arm extended straight up towards the ceiling. Lift your hips off the ground and hold for 30 seconds, then switch sides.

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Dr Sherief Elsayed has utilized his knowledge and network to develop and launch many ventures successfully around the world.