How To Treat Back Pain By Building a Stronger Spine
Low back pain affects up to 80% of adults in the US. It is listed as the fifth most common reason individuals seek care from their primary care doctor and costs our healthcare system $26 billion a year in treatments. We can do better than that.
Long term sustainable relief from low back pain requires a plan. It doesn’t happen with an adjustment, or acupuncture, or massage every month or so. It is achieved through a structured plan to progressively strengthen our body and retrain movement patterns.
The following is an easy plan to correct the most common contributors to low back pain (core strength and coordination, thoracic mobility, postural strength, and glute strength). Start with Level 1 exercises in each category for the first week, And progress to Level 2 the next, etc.
Video demonstrations of each exercise can be found on our Vimeo site: https://vimeo.com/performancehealthcarepdx
Three Movement Everyone Needs to Master
Hip Hinge
Pelvic Rocks
Breathing
Core Progressions – Ensure the proper timing and firing of core muscles to limit loads placed on the passive stabilizers of the spine
Dead Bug
90/90 Rolls
Plank
Bear Crawl
Thoracic Progressions – Maintain proper spinal movement to avoid compensation patterns
Cat Dog
Supine Twists
Seated Rotations
Windmills
Postural Muscles – Decrease load on spine by strengthening our spinal erectors.
Birddog
Back Extension
Knee Compression/Back Extension Holds
Founder
Glute Strength – Improve control and strengthen the primary low back stabilizers
Squeeze and Release
Two Leg Cridge
One Leg Bridge
Single Leg Deadlift
Evolve Performance Healthcare specializes in creating individualized chiropractic and therapeutic fitness plans for long term pain relief and improved performance. For more information please contact our clinic.
WE HELP ADULTS 40+ BUILD THE STRENGTH AND CONFIDENCE TO PUT AN END TO BACK PAIN SO THEY CAN CONTINUE TO WHAT THEY LOVE - WITHOUT THE USE OF PAIN PILLS, INJECTIONS OR SURGERY.