Lower Back Exercises Update 1

For those visitors who are new to MatthewsBack.com , one theme of this blog is me documenting my lower back injury recovery ( and therefore my lower back exercises ) plus the processes towards this end.

Part of this journey involves trips to the physio and multiple lower back exercises to get me rockin’ and rollin’ again.

So, here I am plodding along with doing some simple but still embarrassing lower back exercises.

Remember – the goal here is not to become the next Mr Universe.  It is purely to get me moving again, to strengthen my core and therefore in theory to push my disc protrusion back and banish it from whence it came.

Or something like that anyway.

With that in mind, I am proud to announce that every day for the last two weeks I have done:

3 x 20 Step Ups – with both legs,

3 x 20 x 2 kgs bicep curls – both arms,

3 x 20 x .750 grams forward arm raises – both arms,

plus, I have introduced

3 x 5 simple squats with 1.5 kgs weights.

In the pool:

8 sessions in last two weeks

Swimming – 500-600 meters each session,

3 x 25 kickboard push pulls

3 x 20 kickboard push downs

3 x 20 bicep curls with foam dumbbells

3 x 20 forward arm push downs with foam dumbbells

3 x 20 side arm push downs with foam dumbbells

3 x 4 mins x 3.5 kms per hour walking on the treadmill at the gym.

I am pleased with my efforts.

My lower back still hurts and I suspect that I still have a long way to go, but it is not as terribly horrible as it was.

I suspect that I will have another epidural (cortisone) injection into my lower spine fairly soon.  Like the first time, I’m sure this will be HEAPS of fun….. NOT….. However, like the first time, I fully expect that this will provide sufficient relief to enable me to get moving and get back to general life stuff just a little more.

Which in turn might help with continued progress for my lower back exercises.

Thanks heaps,


P.S.  Any suggestions for lower back exercises or pain relief for disc protrusions would be most welcome.  Please leave a comment below, or visit my Youtube Channel and hit the thumbs up or subscribe button 🙂