Core Exercises for Lower Back Pain

Core Exercises for Lower Back Pain Rehabilitative exercises to be used after spinal decompression for back pain caused by: Herniated Disc Degenerative Disc Disease Bulging Disc Facet Syndrome Stenosis Chronic Back Pain Failed Back Surgery and More

Dr. Barry L. Marks, DC Medical Director Orange Spine & Disc Rehabilitation Center 2401 W Chapman Ave, Suite 102 Orange, CA 92868 (714) 938-0575 www.orangespinaldecompression.com © Copyright 2008 DR. BARRY L. MARKS, DC

Stretching Exercises for Lower Back Pain

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Stretching exercises for lower back pain are an important aspect of a cure for lower back pain. Individual causes of lower back pain vary, and some people are worse than others, but these gentle stretching exercises should help give back pain relief to most people. Back Extension: This exercise may help alleviate the following causes of back pain: disk herniation, bulging disc, back strain and subluxation. It is not recommend for facet syndrome. Hold this position for a count of 5, release slightly, then repeat 10-20 times.

Back Arch: This is the opposite of the back extension and can be helpful for all causes of lower back pain including facet syndrome. Tuck your head and buttocks in while pushing back up, hold for 5 seconds, slightly release and repeat 10-20 times.

Child’s Pose: Lean forward as far as you can and reach forward. If you cannot assume this position, try kneeling on knees then reaching down towards floor in front. Reach out for 5 seconds, then release and repeat. Stretching exercises for lower back pain are an integral part of your back pain relief treatment. Daily stretching should help increase flexibility and decrease pain and tightness. Knee to Chest Stretch Lie on your back and bring one or both knees up towards your chest and grab with your hands. Pull the knees towards chest until lower back and buttocks feel tight. Hold for a count of 5, release slightly then repeat 10-20 times.


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Muscle Strengthening Exercises for Lower Back Pain


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Abdominal muscles

As part of the “core” muscles, the abdominals represent a key area for low back pain sufferers to focus on to stabilize the lower back. If you are suffering from lower back pain a simple set of exercises for back pain are situps, crunches or other similar exercises designed to make your abdominal muscles stronger. Here are 3 variations of exercises for lower back pain that work the abdomen. Use one, two or all of them in your routine. Variety helps keep your muscles from adapting, which makes your exercises more effective. 1. Sit-up This is the classic exercise we all did in gym class. There are many variations. Simply lie on your back with knees bent, feet firmly on floor. Lift your chest and torso up and reach towards your knees. Lower your body tot eh floor and then repeat. Performa s many as you can in 20 seconds, rest for 10 seconds then repeat again. Do as many of these sets as you can and aim for at least 100 total repetitions each day. 2. Crunch This is a variant on the sit-up that requires less movement of the lower back and therefore may be more comfortable for back pain sufferers. Start in the same position as for a sit-up. Lift your knees towards your chest, curl your torso up and then lift up only until your shoulder blades are off the floor. Squeeze with your ab muscles for 1 second then return to start position. Repeat as many times as you can in 20 seconds, rest for 10 seconds then continue until 100 repetitions have been attained. Variation: Use a Therapy or Swiss Ball. If you have neck issues, place your hands across your chest or rest fingertips on temples. 3. Crunch twist Same as crunch only instead of reaching straight upwards, twist to the left, come down then twist tot eh right on the next rep. This exercise works the oblique abdominals as well as the erectors in front. Perform in 20 second sets resting for 10 seconds between until you reach 100. Variation: Use a Therapy or Swiss Ball. If you have neck issues, place your hands across your chest


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4. Hundreds This is a Pilates exercise to work the erector abs both upper and lower. Begin on your back with your arms down to your side; lift your legs up at a 90 degree angle. Next roll up your chest and hold your abs tight as you begin to pump your arms up and down about 6 inches rapidly. For beginners try the legs at 90 degrees. As you get stronger begin to slowly lower your legs down towards the floor to work your lower abdominal muscles. Again try 20 second burst with 10 second rests up to 100 arm pumps. Muscular balance and strengthening is crucial to cure lower back pain and to provide stability for the spine and body. These back exercises are a good start to build core muscle strength.


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Buttocks and Pelvis The buttocks and pelvis muscles are an important part of core conditioning and should be a part of every back pain therapy program. These muscles are often overlooked in favor of their abdominal and back muscle counterparts. The following exercises are common among Pilates, Yoga, Chiropractic and physical therapy practitioners to strengthen and stabilize the pelvis. 1. Bridge Lie flat on your back with your knees bent and feet flat on floor. Push down with your feet while lifting the buttocks off the floor. Hold the pose while tightening your buttocks for a few seconds then lower. Repeat 10-20 times.

Alternate #1: Swiss ball version Alternate #2 for more advanced users: After you lift your buttocks of the floor, gently oscillate your pelvis up and down a few inches several times before lowering.

2. Donkey kick Assume a hands and knees position on floor. Lift one leg up and extend up and out. Hold for a few seconds then lower and lift the other leg. Repeat 10-20 times each leg. Alternate: When lifting the leg, bend the knee at a 90 degree angle and push your foot towards the ceiling.

3. Lateral Leg Raises Lie on your side and either lay with your head on a pillow or prop up and stabilize with your hand. Lift your leg up for a few seconds then lower. Repeat 10-20 times. Alternate: Slowly swirl leg as you raise it to exercise more muscles.


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Back Muscles The muscles of your back are obviously important in maintaining proper strength of your core muscles as a cure for lower back pain and as part of a larger back pain therapy program. Be careful that your back is ready for a work out since introduction of exercises for lower back pain can aggravate the problem. Make sure you have progressed through stretching exercises for lower back pain comfortably before attempting these exercises. 1. Plank This exercise is called a “plank” because you are trying to make your body as straight and rigid as a plank of wood. Lie face down resting on your bent forearms and toes. Hold position for 10-20 seconds then lower yourself. Rest for 10 seconds then repeat. You may either do these as multiple 10-20 second repetitions or try to hold the position for single a stint of up to 1 minute. 2. Side Planks This variation works the lateral hip and back muscles. Beginners use the modified plank using a bent knee and propping up on your arm. Hold 10-20 seconds then lower yourself. Repeat for several repetitions or one long exercise. Repeat for the opposite side.

Advanced version is to rest on your outstretched foot and hand as shown. Hold position for 10-20 seconds then lower yourself and repeat.

3. Superman Lie on stomach and reach arms out in front of you and lift them off the floor while lifting your legs off the floor as in flying like the super hero. Hold position for 10-20 seconds then lower yourself and repeat several times.


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4. Swimmer Similar to Superman, but with this lower back pain exercise, lift your left arm and right leg up, hold for a few seconds then release and lift right arm and left leg. Repeat 10-20 times.

5. Therapy Ball Back Extension Lay on therapy or Swiss ball with feet on floor. Press back against ball for a few seconds, release and repeat 10-20 times. Alternate: Sit on floor and push ball back against a wall.


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Lower Back Pain Resting Postures


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Back Pain Relief At times to relieve tension and muscle pain when suffering from herniated disk, bulging disc, degenerative disc disease or other causes of back pain, try these positions. Swiss ball stretch Lay across a therapy ball and let it slowly stretch your back muscles to relieve pain.

90-90 Position This back pain relief posture is named after having your hips bend at 90 degrees and the knees at 90 degrees. Use a couch or chair to support your legs. If you have sciatica, put the non-painful leg into the 90-90 position while allowing the painful leg to stretch out as straight as possible with the toes pointing upwards. (Note: Her head should be on the floor or a pillow)

Back and Hamstring Stretch The hamstring group of muscles located on the back of your upper thigh produces tremendous pressure on the lower back when too tight. This posture will help stretch the back and hamstrings for back pain relief.


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Spinal Decompression in Orange If you suffer from back pain due to herniated disk, degenerative disc disease, bulging discs, slipped disc, ruptured disc, sciatica, spinal stenosis, facet syndrome or any of the other common causes of low back pain, then you’ve probably heard about spinal decompression. Seems like wherever you turn you see or hear ads for this new back pain therapy. But what is it? And does it really work? The concept of distracting a disc to relieve pressure is nothing new. Traction units in various forms have been around a long time. Until recently however, traction was unable to create meaningful disc decompression due to a protective mechanism of the body by which muscle spasms lock the disc shut. With the advance of computer technology, researchers were able to figure out a way to trick the body into thinking it isn’t being distracted. The result: no protective spasm and the ability to finally open up the disc space to cause changes within the discs. The leader in spinal decompression technology is Axiom Worldwide, the makers of the DRX9000, arguable the best spinal decompression unit available. Research is ongoing, but all accounts to date show great promise. A very high percentage of patients report less back and leg pain and over 80% report complete relief from pain. Before and after MRI’s prove that the disc is actually being repaired with more hydration and less bulging. Readers must be cautioned however, since not all back pain and sciatica sufferers are good candidates for this newer procedure.

You Cannot Have Spinal Decompression Therapy if: • • • • • • • • •

Spinal fusion Metallic spinal implants (bolts, plates, screws) Fresh disc surgery (less than 6 mos) Severe bony stenosis Severe osteoporosis Grade II or greater spondylolisthesis Cancer or tumors of the spine Infection of the spine Pregnancy


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Aortic aneurysm repair Inability to lie flat on your back

Conditions Treatable with Spinal Decompression: • • • • • • • • • •

Herniated disk Degenerative disc disease Bulging discs Slipped disc Ruptured disc Sciatica Spinal stenosis Facet syndrome Chronic lower back pain Failed back surgery (without metal implants)

How Do You Know if You Are Eligible for Spinal Decompression?

Specialized consultation and physical examination by a spinal decompression specialist MRI or CT scan Your family physician, orthopedic surgeon, chiropractor, acupuncturist, or physical therapist has no idea whether or not you are eligible. Only a doctor who specializes in this treatment has the training and qualifications to know. In order to find out, you must have an evaluation and an MRI or CT scan review. Beware of any doctor who accepts you for care without a thorough history, examination and MRI review.

Free Spinal Decompression Qualification Evaluation with “OC’s Professor of Back & Leg Pain”: Orange County is home to one of the very first dedicated DRX9000 Spinal Decompression Centers, Orange Spine & Disc Rehabilitation Center in Orange, CA. Each month Medical Director Dr. Barry L. Marks, DC sets aside a certain number of Free Evaluation appointments to help severe back pain and sciatica sufferers find out if they are good candidates for this procedure. To see if any appointments are available this month call (714) 938-0575 or email Dr. Marks’ office at [email protected]. For more information including a Free Report in the mail, follow this link: http://www.spinediscrehab.com/drx9000.htm


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Core Exercises for Lower Back Pain

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