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At Entegra Health, Parkville, a common area of muscular concern is lower back pain. Whilst lower back pain often involves a variety of factors and muscles contributing to dysfunction; the primary muscles predominantly involved are: the Quadratus Lumborum (QL), Piriformis (Gluteal muscles), Iliopsoas (Hip Flexors), Hamstrings and Adductors.  

What Are the Symptoms of Lower Back Pain?

superman exerciseSymptoms commonly present with lower back tension may include pain in the lower back, and/or reduced range of motion in side-to-side actions. Other common symptoms associated with acute lumbar tension and/or pain may include difficulty with daily tasks including standing from a sitting position, reaching over/forward, and/or getting dressed.

Strengthening | Superman Exercise

Strengthening the glute, QL, hamstring and abdominal muscles is important to effectively support stabilization of the pelvis, hips and lower back. Examples of gentle exercises to effectively strengthen these muscles and consequently increase stabilization (thereby reducing lower back pain), includes Superman’s and Bridges.


Superman Exercise Instructions:

  1. Lie on your stomach with your arms extended in front of you and your legs long.
  2. Lift your hands and feet off the ground simultaneously until you feel a mild contraction in your lower back.
  3. Engage your core muscles by slightly lifting your stomach off the floor. Reach as far away from yourself as possible with your hands and feet. 
  4. Be sure to look at the floor during this exercise to avoid neck strain.
  5. Hold for two seconds.
  6. Return to starting position. Repeat 10 times, building to three sets of 10.

Bridge Instructions

  1. Lie on a mat on the floor with hands at your sides, knees bent.
  2. Lift the hips off the floor until your body is in a straight line from the knees to your head.
  3. Try not to hyperextend your back. Only lift the pelvis until your hips are straight.
  4. Hold briefly after lifting and lower the hips, repeating for one to three sets of 10 reps.

Note: If pain is experienced during any point of these exercises, stop immediately and seek medical advice.


Chronic Lower Back Pain Management:

Effective management of chronic lower back pain requires careful implementation of appropriate and regular stretching, strengthening and Remedial Massage and/or Myotherapy treatment to release tension around surrounding muscular tissue.



For further information regarding Remedial Massage, or treatment options, please contact us via email. Access to free online resources including stretch and exercise video resources can also be found on our website.

Entegra Health
Remedial Massage Melbourne