Forward Omaha Physical Therapy
Ease Your Spine: Physical Therapy for Back Pain
March 27, 2024
Back pain is among the most common issues that bring people into Forward Omaha. Managing back pain requires a dedicated and holistic approach that targets not just the back, but also the core, glutes, and posture to ensure comprehensive spinal health.
Inspired by a recent workshop I led on Spinal Health and Rehabilitation, this post aims to share the insights and exercises we explored. We honed in on five critical areas crucial for robust back health:
- Lumbar Support: Strengthening exercises focused on supporting the lower back.
- Core Engagement: Techniques to enhance core stability, which in turn protects the spine.
- Glute Activation: The importance of strong glutes in maintaining spinal alignment and reducing strain.
- Postural Adjustments: Simple yet effective adjustments to everyday posture to prevent and alleviate pain.
- Flexibility & Mobility: Increasing the spine’s range of motion to improve overall back function.
Let’s dive into the excersies and build a healthier back that supports not just your body, but your quality of life.
put the fire out
These exercises will relieve pain immediately, and set you up to deal with your pain in a more comfortable, confident way.
Jefferson Curls
Jefferson Curls are designed to stretch the lower back and hamstrings, offering relief especially for those who experience discomfort after standing for extended periods.
Tip: When executing Jefferson Curls, prioritize slow, controlled movements to maximize the stretch in your hamstrings and lower back. Ensure your core remains engaged throughout to provide essential support to your spine.
Prone Extensions
Prone Extensions are effective for stretching the lower back, particularly beneficial for those who develop pain from prolonged periods of sitting.
Tip: Focus on using your lower back muscles to lift your chest and upper body off the ground during Prone Extensions. It’s crucial to maintain controlled movements throughout to prevent any strain.
Lacrosse Ball Release
The Lacrosse Ball Release technique is excellent for addressing tight tissues in the back and hips, recommended for 30 seconds per area, three to five times per week.
Tip: When applying this method, aim at specific tight or uncomfortable spots with the lacrosse ball. Start with gentle pressure and slowly escalate the intensity to ensure effective muscle release, always listening to your body’s tolerance levels.
Bullet proof your back
These exercises will relieve pain immediately, and set you up to deal with your pain in a more comfortable, confident way.
Chinese Plank
The Chinese Plank is a powerful exercise for strengthening the lower back, and it allows for the addition of weights for increased resistance, ideally with a partner’s assistance.
Tip: Focus on maintaining a rigid, straight line from your head to your heels during the Chinese Plank. Engaging your core is crucial to ensure your spine is properly aligned and stable throughout the exercise.
Reverse Hyperextensions
Reverse Hyperextensions are key for building strength in the lower back and can be performed on a Glute Ham Developer (GHD) machine or off a bench. Aim for a goal of 30 consecutive repetitions.
Tip: Ensure each movement is controlled, emphasizing the activation of your glutes at the peak of each extension. This focus will help in effectively strengthening the lower back and hamstrings.
GHD Isometric Hold
The Isometric GHD Hold is an excellent exercise for reinforcing lower back strength, with a target duration of one minute per hold.
Tip: Keep your spine neutral and actively engage your core throughout the hold. This engagement is vital for targeting and fortifying your lower back and the entire posterior chain efficiently.
The magic pill
These exercises will relieve pain immediately, and set you up to deal with your pain in a more comfortable, confident way.
PVC Hip Hinge
The PVC Hip Hinge exercise is instrumental in teaching and reinforcing the proper spine position for deadlifts and other hinge movements.
Tip: Ensure that you keep your spine in a neutral position throughout the PVC Hip Hinge exercise. This focus is essential for engaging the correct muscle groups and avoiding undue strain on your lower back.
Single Leg PVC Hip Hinge
Progress to the Single Leg PVC Hip Hinge to build strength evenly across the hips, particularly useful for addressing imbalances that may contribute to one-sided back pain.
Tip: Keep the knee of your standing leg slightly bent and engage your core for balance and stability, ensuring an effective strength-building session with every repetition.
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About Me
Highly Rated Performance Physical Therapist in Omaha
Hey, my name is Dr. Vince Van Haute, and I’m the owner and founder of Forward Physical Therapy and Performance. I have worked with numerous athletes that participate in CrossFit, weightlifting, yoga, running and more after they’ve been told by multiple healthcare providers that they have to stop doing what they love. As a physical therapist and strength coach for 9+ years, it has been my mission to help active adults get out of pain and move better so that they can perform at their highest potential.
Dr. Vince Van Haute PT, DPT, CF-L1, CSCS
Owner & Founder