Back injuries are very common both in sport and everyday life. Specific pain can generally be classified into acute lower back pain and mild to moderate lower back pain. It is not always possible to make a precise diagnosis of a specific back injury or condition but this should not prevent the pain from being managed or treated.

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The static dynamic and reactive stabilization phase:

1a. Floor Bridge

Lying supine, with knees bent and feet flat on the floor. Arms are held by the sides of the body. Begin by lifting the hips up towards the ceiling until there is a straight line between the knees and shoulders. Brace abdominals and contract gluteals. Return to start and perform about 6-10 times.

1b. Floor Bridge – arms across chest

1c. Floor Bridge – single leg

1d. Feet on stability ball

2a. Four point arm/leg reach

Begin in a 4 point kneeling position body weight should be central. Brace abdominals while reaching forward with one arm and backwards with the opposite leg. Neutral spine should be maintained throughout. Repeat on other side and do 6 repetitions.

3a. Pillar Bridge

Lie on stomach with fore arms on the ground under chest and knees on floor then move into a press up position with just your forearms and toes in contact with the floor. Push your chest as far away from the ground as possible. Brace abdominals head in line with spine. Hold for 20-30 seconds.

3b. Pillar Bridge alternate arms hold for 2 seconds