Posts Tagged ‘low back fitness’
Best Exercise to Relieve Low Back Pain: Plank on Side
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Full Side Plank Core Fitness Physiotherapy Exercise Described by Toronto Physiotherapist Dev Chengkalath:
This is an excellent exercise to activate your core muscles while minimizing compressive loads through the spine.
If you are suffering from mechanical low back pain, this may be one of the types of muscle activation movements you need to get yourself pain free.
Lying on your side, braced on your forearm, your feet in staggered stance position, with the upper leg forward and the lower leg backwards, bring your hips off the ground.
Keep a nice straight line through the torso from head to feet.
Maintain your neutral spine (no excess arching or rounding), with abs contracted and braced. Breathe normally.
You can alternate your stance by switching the position of your legs.
Make sure you don’t allow any sagging through your torso or allow your hips to stay flexed.
Hold for the desired time and lower back to the starting position under control.
Repeat for the desired number of sets and repetitions.
Key Points:
-always work within pain free zone
-stagger your legs to maintain balance
-keep a straight line through your torso, from head to feet
-maintain neutral spine
-breathe normally
-don’t sag through your torso or stay flexed at the hips
-lower under control and repeat
Duration : 0:1:14
Best Exercise to Relieve Low Back Pain: One Leg Bridge
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One Leg Bridge Core Stability Physiotherapy Exercise Described by Toronto Physical Therapist Dev Chengkalath:
This is one of the most challenging variations of the bridge exercise.
Start by lying on your back with your hands by your sides, one leg extended out and one knee bent.
From this position, brace your abdominal muscles without pushing your belly out or sucking it in. Basically, keep your stomach tight.
From this starting position, go through the bridging movement, keeping the extended leg out.
Contract your buttocks as you lift your hips off the ground and drive them towards the ceiling. Don’t let your pelvis shift side to side.
Focus on keeping your torso in the same position throughout the movement while hinging exclusively through your hips. Don’t sag or move through your back at all.
While squeezing through your glutes, try to keep your hamstrings or back of your thighs as relaxed as possible.
Remember to breath normally.
Once you return to the starting position, alternate legs.
This variation is quite challenging and should only be attempted when you have mastered the other three variations.
Key points:
-only work in your pain free range
-keep your abdominals tight for the whole exercise
-all bridging movements should take place at the hips
-squeeze your glutes as your drive your pelvis up
-keep your hamstrings as relaxed as possible
-start and end the one leg bridge with one knee bent and one leg straight
-breathe normally throughout the exercise
Duration : 0:1:13
Best Exercise to Relieve Low Back Pain: Hip Hinge
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The Hip Hinge Physical Therapy Exercise Described By Toronto Physiotherapist Dev Chengkalath:
This movement exercise is fundamental to protecting your low back from aches and pains as it teaches you to move efficiently at the hips while sparing your spine from unnecessary trauma.
Start in a full kneeling position, with your buttocks resting on your heels.
From this position, drive yourself up to your knees by forcefully contracting through your glutes.
Lower yourself back to the starting position under control and repeat for the desired number of repetitions.
Do not allow any movement to take place in your spine. All movement should take place at the hips only.
Key Points:
-start in a full kneel position, sitting on your heels
-forcefully contract through your glutes to an upright kneel
-lower back to the starting position under control
-don’t allow any movement through the spine
-only move through your hips
-breathe normally
Duration : 0:1:13
