The best core exercises to treat your low back pain symptoms. Seven at-home core stability exercises that are ideal for stenosis, spondylosis, spondylolysis, and spondylolisthesis. Clear video demonstration presented by a doctor of physical therapy. Keep reading for more!
Not all lower back pain is created equally. There are certain exercises that I would recommend for some types of lower back pain that I would tell you to absolutely avoid with other types of lower back pain.
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DEEP TISSUE SELF-MASSAGER FOR BACK PAIN: https://amzn.to/2MUyqVS
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If you are experiencing lower back symptoms from BULGED or HERNIATED DISC - these are NOT the exercises I recommend! Instead, you should find greater relief with these exercises:
3 WORST AB EXERCISES FOR LOW BACK PAIN, AND WHAT TO DO INSTEAD: https://youtu.be/8vr2A4MBAMY
DECOMPRESS YOUR LOWER BACK AT HOME: https://youtu.be/Mc2o0KjBhkQ
FOLLOW ALONG EXERCISE ROUTINE FOR LOW BACK PAIN: https://youtu.be/D1jplcQ7nsM
STOP AGGRAVATING YOUR DDD/STENOSIS: https://youtu.be/4NgCpvQGZWg
ONE EXERCISE YOU MUST DO FOR LOWER BACK PAIN: https://youtu.be/Jsxp-n-eMko
The exercises presented in this video are designed specifically for lower back problems that respond better to a “flexion-biased” approach. Some of these conditions include stenosis, degenerative disc disease, arthritis, spondylosis, spondylolysis, and spondylolisthesis.
My first objective whenever anyone comes in to see me with complaints of these symptoms is to get pain under control. This is typically done with some simple stretching techniques to alleviate pain and tension in your lower back. Check out this video for my favorite lower back stretches for spinal stenosis: https://youtu.be/bgY7uWPOlRA
Your spine is made of a series of vertebra stacked on top of each other. Each vertebrae is separated by a cartilaginous “disc” that gives your spine mobility and shock absorption. Over time, these discs lose their height and mobility. The result is often a “narrowing” of the spaces through which our nerves exit our spine. This narrowing is known as “stenosis” and can “pinch” the nerve structures as they exit your spinal cord and cause pain in your back or radiating pain down your legs.
Some common conditions that often result in stenosis include degenerative disc disease, spondylosis, spondylolysis, and spondylolisthesis. All of these problems can result in impingement of the spinal nerves that would result in pain.
The core exercises that will have the greatest effect on these symptoms are those that will flex the spine forward which results in increased space in the posterior openings. These exercises will work the muscles of your abdomen and keep your spine in what we call a “posterior pelvic tilt” position.
BEST CORE EXERCISES FOR LOW BACK PAIN (click on the time stamp to jump straight to the exercise demonstration in the video)
1. POSTERIOR PELVIC TILT (5:12)
2. POSTERIOR PELVIC TILT WITH MARCH (6:02)
3. CRUNCHES (6:46)
4. BRIDGES (7:53)
5. BIRD DOGS (9:00)
6. PLANKS (10:14)
7. SIDE PLANKS (12:06)
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