Core Stability Exceises
Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain, and/or injuries to the muscles, ligaments, and discs that support the spine. Over time, a muscle injury that has not been managed correctly may lead to an overall imbalance in the spine. This can lead to constant tension on the muscles, ligaments, bones, making the back more prone to injury or re-injury.
Low back exercises concentrate on strengthening with the abdominal muscles, to be able to give stabilization of the spine.
Rehabilitation programs or preventative rehabilitation programs that focus on strengthening lumbar muscles combined with core stability and proprioception will reduce the risk of low back pain if exercises are done correctly, and on a regular basis.
What is my “core”?
The “core” is comprised of several groups of muscles including the transversus abdominus, multifidus, diaphragm and pelvic floor muscles. These muscles work together to produce maximum stability in the abdominal and lumbar (lower) back region, as well as coordinate the movement of the arms, legs, and spine. Engaging these muscles is not something that most people do consciously, therefore it is important to learn how to effectively co-contract these muscles while performing these rehabilitation exercises
Exercises that Build Core Strength
Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored. Abdominal bracing is a basic technique used during core exercise training. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominus. You should be able to breathe evenly while bracing and no hold your breath.
There are many exercises that will strengthen the core. A large number of core strengthening exercises can be done at home with no equipment while some require the use of equipment and gadgets.
A lack of flexibility through the hips (hamstring, hip flexors, gluteus muscles) can contribute to low back pain, therefore it is important to work on this if you are experiencing back pain. Please make sure all stretches are “pain free”. If you feel discomfort, you may not be ready to do that specific stretch
1- Quadriceps Stretch
Using a towel, or band, lie on your stomach, attach the band to affected foot and pull your heel to your butt. Hold this stretch for 1 min. Repeat 3 times.
2- Hip Flexor Stretch
Kneel with affected knee on the ground, same side arm goes back causing pelvis (hips) to shift forward, and back to extend. Hold for 20- 30 seconds. Repeat 3 times.
3- Hamstring Stretch
Prop the back of your heel up on a table, keep your back straight, and lean forward at the hips. Hold for 20-30 seconds. Repeat 3 times.
4. Seated Russian Twist with Medicine Ball
In a seated V position on a table or mat with a medicine ball in your hands, twist your body to one side and then the other while maintain V position. Repeat 10-20 x.
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