Best Exercises for Lower Back Pain Relief | Chiropractor for Low Back Pain in Lubbock, TX
Hello, it’s Dr. Greg Marin here at 1-Spine Chiropractic. Today we’re gonna be discussing lower back pain.
The Cat Camel
One of the causes of lower back pain is muscles that don’t work property or muscular strains. So we’re going to be demonstrating some exercises on how to strengthen up those muscles to get some more stability in that lower back. We’re going to have our patient lay down on our table and actually go on all fours for us, but for the purpose of this video, we’re gonna do it on the table. At home, I’d prefer that you do this on the floor. Okay, so the main thing with the first exercise of the Cat/Camel. So we’re gonna have the patient’s ears, shoulders and hips all lined up properly. And what we’re going to do is have her push her tummy down, with that belly button going down. Perfect. And then we’re gonna have engaged the hips and bring the hips back, we’re gonna hold that position for about three seconds. Same thing, rotate, good. Then on the back. 123 Perfect. This is a Cat/Camel, we’re gonna do this exercise, preferably in about three seconds and three sets of about 10 reps. The next exercise we’re gonna demonstrate is called the Bridge.
The Bridge Exercise
So we’re gonna have a patient laying on her back, typically on the floor, but we want her knees to come up right above the ankles. We will have her rest there, then what we’re going to have the patient do is engage her Transverse Abdominus muscles to stabilize that core and strength it up. So we’re gonna have them raise their abdomen up. Great, we’re gonna hold that for about three seconds, and relax. Perfect. Do that one more time. Nice and controlled here. We don’t want to go into two reps really fast, we want to get more out of it, so relaxed. And with this exercise, we’re gonna start off by about 10 repetitions of three sets and hold each of those for about three seconds. That’s our Bridge exercise we recommend for lower back stabilization. And one of the exercises we like doing for patients for disc issues is called the Cobra Pose or more McKinzie exercise.
The Cobra Pose
So with a patient laying on their tummy, typically on the floor, we’re going to have the patient bring herself up with her elbows. And we’re going to hold that position there for about, I’d say one minute. What we’re gonna do is feel for that pressure back here and take pressure off and disc. Once this position gets easier, you know, within a few days or a few weeks, we’ll have a patient push herself up a little higher, then we’ll start holding that position. But the key is to get that disc back in taking pressure off that lower back, making it nice and stable. But to be want to do this one minute every hour of the day that you’re at home, and that should be sufficient for your patient’s for rehab.
Come see us for lower back pain relief!
