Core Exercises Archives - Dr. David Ness, Sports Chiropractor

March 27, 2023 by Dr. David Ness

Best home lower back exercises for back pain. Part 4, Advanced Core Exercises

Having a strong, healthy back is important if you play sports, work out, sit at a desk all day, care for small children, or are recovering from an injury. This is the fourth in our series of lower back exercise programs to take you from first having a back injury, disc injury, sciatica, or sprain/strain to becoming stronger and pain-free through progressively harder core exercise routines.

Before beginning this program, you should have first mastered all of the intermediate core exercises in our previous routine and be close to having your back pain-free and stronger than it was when you first injured yourself.

Remember to go slow during this routine and gradually work up to 3 sets of 20-25 repetitions. Once you can do three sets and 25 reps and you feel like the resistance is easy, you can increase the resistance and go through the progression again to make it more challenging.

DOWNLOAD THE FREE EXERCISE PDF HERE

For this routine, you will need to use a cable weight system or resistance band attached to a wall and a balance pad to kneel on.

CLICK HERE TO WATCH THESE EXERCISES DEMONSTRATED ON YOUTUBE

Standing Diagonal

This exercise will challenge you to maintain your posture while pulling the band or cable across your body and down. Go slow as you pull down, and then return to the starting position.

Standing with the band over your shoulder with straight arms, pull the band down towards your feet.

Chest Press Lunge Stance

Starting in a lunge stance and the cable/bands behind you squeeze your legs and butt, making your base strong as you push the hands forward while alternating sides. Try to keep your base engaged as you move throughout this exercise.

Standing in a lunge stance with the band behind you and shoulder height alternate pushing one arm forward as you twist, keeping the lower body from moving.

Incline Row Lunge Stance

This exercise uses the same setup as the chest press, except we are now alternately pulling up from low to high in a single arm row. Remember to engage your leg and butt muscles to keep a strong base throughout the movement.

Standing in a lunge with the band low by your feet, alternate pulling 1 arm back as you pull the shoulder back, keeping the lower body from moving.

Lawn Mower

As the name suggests, this exercise uses the same movement you would have starting a lawn mower or other small engine. Engage your lower body before you pull up and back with your upper body.

Standing with the band by your feet, pull the band back as you rotate your torso.

Kneeling Crunch Balance Pad

Our final exercise in this routine challenges your abdominals as you do a kneeling crunch. Keep your legs strong as you flex your upper body into the crunch position while holding the bands.

Kneeling on a balance pad or pillow and the band behind you overhead crunch forward toward the floor.

I hope you liked this series of exercises designed to help you recover after a lower back injury or increase your core strength safely and gradually.

To learn more, sign up for our newsletter, where we share useful tips and information like this!

To download a pdf of this routine, click here.

If you’d like to get out of pain as quickly as possible, you can get an appointment with me by clicking the Request Appointment link on the right-hand side of your screen or calling (845) 255-1200. I look forward to meeting you.

February 7, 2023 by Dr. David Ness

Best Exercises to relieve lower back pain at home, Part 3 Intermediate Exercises

Improve core strength with the Best home exercise program – Intermediate Core Exercises

This is the third in our series of exercises you can do at home to recover from a lower back injury, relieve lower back pain, and improve lower back and core strength.

In our first 2 blog posts, we explained the different types of lower back pain, injuries, and conditions that cause lower back pain and sciatica. The exercises we will teach you today are the next step to relieving pain in your lower back and improving your core strength.

Before starting these exercises, you should have completed our beginner series of lower back exercises and core floor exercises and should be able to do 25 reps and 3 sets of each exercise without pain. This is the starting point for people who just injured their lower back or want to strengthen their back from the ground up.

When you can do these exercises proficiently, you will be on your way to living life pain-free and get back to doing things that currently hurt your lower back.

For these exercises, you will need a few pieces of equipment.

You will need an exercise ball, a set of exercise bands or tubing with a wall anchor, and a balance pad. If you want, you can substitute a chair for the ball and a blanket for the balance pad.

As with any exercise program, if you are unsure about your health or ability to do these exercises, check with your physician.

As with our beginner exercise program, start with 2-3 sets of 10-12 repetitions with a band that you can manage and work up to 3 sets of 20-25 repetitions. You can gradually increase the reps by 5 when the number of repetitions is no longer challenging. If you can’t do 3 sets of any of the exercises, start with 1-2 sets. Discontinue any exercise that causes increased pain.

Ball seated row

This exercise will increase the strength of your core and shoulder muscles. It is done on a ball, and you need to attach the band with the band anchor wedged in a closed door, on a wall, or on a doorknob with the door closed. When using a doorknob, loop the band on the doorknob outside the room you are working in, and close the door so the door can’t open, and the band is set. Position the ball about 2-3 feet from where the band is attached and sit up on the ball with good posture. Then pull the bands back while squeezing the muscles between the shoulders.

Ball back extension

This exercise will increase the strength of your lower back extensors and core. Using the same band set up as the ball seated row, sit on the ball and bend forward slightly and pull the bands in as you did in the seated row. Then while keeping your elbows in, extend your body away from the band anchor. Keep your elbows during the whole set as you go backward and return to the starting position.

Ball seated rotation

This exercise will increase the strength of the muscles that rotate your spine and core. Fix a band on an anchor as in the other exercises and sit on the ball facing sideways. You can grip the bands together like you would with a baseball bat. Sit up on the ball with good posture and twist as you pull the band across your body with straight arms. Control the motion as you return to the starting position.

Ball Crunch

This exercise will increase the strength in your core, abdominals, and hip flexors. Sit on the ball as you did in the back extension exercise but facing in the opposite direction. Pull the bands to your chest in the front to tension the bands and keep them there as you flex your body forward. Slowly control the movement as you come back to the starting position.

Half kneeling chop

This exercise will increase the strength in your core as you challenge yourself to maintain the starting position while pulling down and across your body like chopping wood. You will need a stick or dowel to attach to the end of your band and attach the band slightly above shoulder height. This exercise works best with tubing and the door anchor. Start in a half kneeling position and hold the stick or dowel. The band or tubing should be anchored to a door. You can set yourself up with the band to your side or slightly behind you. You should be pulling towards the knee that is down on the ground. As you pull the band across your body, extend the push with the top hand until it is straight.

Do you prefer a video demonstration of these exercises? Click here to access videos and printable demonstrations.

Once you’ve mastered these exercises, you’ll be on your way to having a stronger back and less back pain.

When you can easily perform these exercises for 3 sets, you’re ready for the next level of core exercises found here.

To learn more, sign up for our newsletter, where we share useful tips and information like this!

To download a pdf of this routine, click here.

If you’d like to get out of pain as quickly as possible, you can get an appointment with me by clicking the Request Appointment link on the right-hand side of your screen, or calling (845) 255-1200. I look forward to meeting you.

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Balance pad – https://amzn.to/3LrBVwJ

Physioball – https://amzn.to/3CpKHbZ

To see additional recommended items, please visit this link.

To read about other recommended exercises to improve core strength, visit my blog.

December 20, 2022 by Dr. David Ness

Best Exercises to relieve lower back pain at home, Part 2 Core Floor Exercises

This is the second in our series of exercises that you can do at home to recover from a lower back injury, relieve lower back pain, and improve your lower back and core strength.

In our first blog post, we explained the different types of lower back pain, injuries, and conditions that cause lower back pain and sciatica. The exercises we will teach you today are the next step to relieving pain in your lower back and improving your core strength.

Before starting these exercises, you should have completed our beginner series of lower back exercises. You should be able to do 25 reps and 3 sets of each exercise without pain. This is the starting point for people who just injured their lower back or want to strengthen their back from the ground up.

When you can do these exercises proficiently, you will be on your way to living life pain-free and get back to doing things that currently hurt your lower back.

As with any exercise program, if you are unsure about your health or ability to do these exercises, check with your physician.

These exercises increase your core strength by requiring you to hold the positions for time. Start with 30 seconds and try to do 1-5 reps. As you get stronger, you can increase the hold times to 1-2 minutes and work up to 5 sets.

Try to use diaphragmatic breathing during these exercises. The diaphragm is a muscle and part of your core. Start by breathing in through the nose for a 4 count, then exhaling through the nose for the same 4 count while you hold the position. Breathing this way will help you strengthen and connect to your diaphragm. Discontinue any exercise that causes increased pain.

Click HERE to watch Dr. Ness demonstrate these exercises on YouTube.

Cobra

Start by lying on your stomach with your palms facing the floor and elbows bent by your side. Raise up your head and then trunk incrementally. Allow your arms to assist in lifting as needed. Hold this position for 30-60 seconds, then lower back down and repeat 1-5 times.

Slow, deep Diaphragmatic breathing the entire time.

Superman

Start in the prone position with arms stretched above your head. Lift both legs and arms from the mat, keeping the pelvis in contact with the floor. Hold for 30-60 seconds maintaining arm and leg lift. Repeat 1-5 times, Diaphragmatic breathing

Variation

Start in the superman position and lift the opposite arm and leg from the floor. Alternate opposite arm and leg lift for 30-60 seconds. Repeat 1-5 times. Diaphragmatic breathing

Planks

Start with your elbows in and hands flat on the floor with your toes tucked and push up into the plank position. Try to keep your core tight with a neutral pelvic tilt as you keep your head, shoulders, and hips in the same straight alignment. Hold for 30-60 seconds using diaphragmatic breathing. Repeat 1-5 times.

Shoulder Touches Variation

Begin in the plank position with wrists under shoulders and feet hip-width apart. Touch your left shoulder with your right hand and return to the plank position. Alternate and repeat on the opposite side. Do this for 30-60 seconds in control with diaphragmatic breathing. Repeat 1-5 times.

Forearm Plank Variation

While lying face down, lift your body up on your forearms and toes. Try and maintain a straight spine. Bring your knee to your elbow. Alternate and repeat on the opposite side. Do not allow your hips or pelvis on either side to drop. Do this for 30-60 seconds in control with diaphragmatic breathing. Repeat 1-5 times.

Side Plank

To do the side plank, you must maintain hip/knee/shoulder alignment (everything on a straight plane) as you come up into a side plank, lifting your top arm towards the ceiling. Do this for 30-60 seconds in control with diaphragmatic breathing. Repeat 1-5 times.

Your bottom arm can be bent on the forearm, or with a straight arm (shown). If 2 straight legs are too difficult, you can bend the bottom knee and keep it on the ground to support yourself that way!

Variation 1 – Torso rotation

Start in the side plank and then take that top arm and slowly bring it around your body and under your chest and lift it back up. Do this for 30-60 seconds in control with diaphragmatic breathing. Repeat 1-5 times.

Variation 2 – Leg lift

Maintain hip/knee/shoulder alignment (everything on a straight plane) as you come up into a side plank, lifting your top arm towards the ceiling. Then slowly raise your top leg until it is horizontal to the floor. Hold this position for 30-60 seconds in control with diaphragmatic breathing. Repeat 1-5 times.

To learn more, sign up for our newsletter, where we share useful tips and information like this!

To download a pdf of this routine, click here.

October 12, 2022 by Dr. David Ness

Best Exercises to Relieve Lower Back Pain at Home, Part 1 for Beginners

Lower back pain is one of the most common musculoskeletal conditions in the United States. It is the leading cause of missed workdays around the world. It can start as early as in your teens and come and go throughout your adult life.

So, the odds are against you not experiencing lower back pain at some point in your life.

For some people, back pain can be acute and short-lived, and for others, it can be a chronic pain that has to be dealt with daily. In this blog, we will teach you five exercises that you can do at home to relieve your lower back pain.

We will explain how and why you get back pain, and you will learn how to strengthen your spine, stretch, and use the latest home care to live life pain-free.

Acute vs. Chronic Back Pain

There are two types of back pain: acute and chronic. Acute back pain can last from a couple of days up to 12 weeks (about 3 months). Back pain that has lasted more than 12 weeks is considered chronic.

To understand what causes lower back pain, you must understand your spine’s anatomy.

The lumbar spine normally consists of 5 vertebras. Between each vertebra are spinal discs that work as shock absorbers between the vertebras. The function of the spine is to protect the spinal cord.

Coming off the spinal cord between every vertebra is a pair of nerves that send messages back and forth to your brain. The spinal nerves go to your major organs, muscles, and systems that control your body.

Types of back pain:

Injuries

Injuries can happen from accidents, sports, and falls.

Sprains are injuries to the ligaments of your spine. This happens when they are overstretched, overloaded, and torn. This includes the spinal discs, which can swell (disc bulges) when injured.
Strains are injuries to the muscles and occur when they are suddenly contracted and torn or repetitively overused, causing micro-tearing.
Disc herniations, protrusions, and extruded fragments are types of injuries to discs that result in compression of the spinal cord and spinal nerves. They can cause sciatic pain, muscle weakness, and sensory disturbances (numbness, tingling, burning, etc.)

Congenital

There are many variations and deformities that can affect the spine that you can be born with. These include scoliosis, kyphosis, and excessive lordosis, which are abnormal curvatures of the spine.
Other congenital anomalies of the lumbar spine are lumbarization (when you have six lumbar vertebrae instead of 5), sacralization (when you have four lumbar vertebrae instead of 5), and spina bifida.

Degenerative Conditions

Bony arthritic changes are also known as spondylosis of the spine or osteoarthritis. This can weaken your bones and change the shape of the vertebra, spinal joints, and spinal canal.
Disc degeneration also occurs with the arthritic process. As we age, our discs dehydrate, which weakens the disc, resulting in decreased disc height and degeneration, which can lead to disc bulges and herniations.
Other conditions that affect the spine are rheumatoid arthritis, psoriatic arthritis, osteoporosis, and osteopenia.

So now that you know a little more, let’s explain nerve pain and sciatica. Sciatic pain is when you feel shooting pain down your leg. It can go into the buttocks, the knee, and the foot. Sciatica is usually the result of disc injury or arthritic changes in the spine that compromise the space from which the nerves exit the spine.

You may have been given the diagnosis of spinal stenosis or foraminal stenosis. Both problems decrease the space that the nerves have to move and cause pain via compression of the nerve. This can also cause muscle weakness and paresthesia of the lower extremity.

Extreme compression of spinal nerves can cause severe weakness in your foot muscles resulting in drop foot. Drop foot is serious and must be treated expeditiously to avoid permanent loss of strength in the foot. A rare but serious condition occurs with severe compression of the sacral nerves when bowel and bladder problems arise. This must be treated immediately by a spine care professional like an orthopedic or neurologic surgeon.

The good news is that most back pain is episodic, and even chronic cases of back pain can be helped with the proper care.

So, what is proper back care?

Proper back care is understanding how your back works, figuring out what your triggers are for lower back pain, and knowing what is causing your back pain. Knowing what you have determines how best to treat it.

For some people, it is overuse with work, sports, hobbies, or musical pursuits. For others, it is sitting too long at a desk or a car. Injuries, arthritis, improper and repetitive lifting, etc., can cause lower back pain.

So, when you first start to get back pain and have an acute injury, the common treatment of R.I.C.E., which is an acronym for rest, ice, compression, and elevation for sprain and strains. Most minor strains should resolve within a few weeks. Sprains will take longer to heal.

Sprains and strains that don’t resolve within a few weeks should prompt you to see a PT, chiropractor, or other sports medicine professional. Of course, you don’t have to wait for it to get better on its own. Seeing someone right away will decrease your healing time.

What else can you do on your own?

Stretching and Home Care

You can stretch your back, hips, and legs, relieving tight muscles. You could use a Foam Roller, The Stick, Hypervolt Massage gun on the back, hips, and legs to loosen your muscles and prevent inflammation from turning into scar tissue. You could do core and stability exercises to strengthen the injured area to recover and prevent future injury.

Click here for our beginner core strengthening program that can be done after an injury to the lower back.

For disc injuries that do not respond to the above measures, traditional chiropractic care or physical therapy may respond to non-surgical chiropractic spinal decompression therapy or at-home Teeter Inversion Table therapy. Both therapies stretch the spine to reduce the pressure on your nerves and discs.

Non-surgical chiropractic spinal decompression is done in a chiropractor’s office. While using an inversion table is done at home. In-office spinal decompression therapy is more effective than home inversion table therapy because it is more specific about where the traction is applied.

When doing in-office spinal decompression, the patient is harnessed to the table at the ribcage and then to the bottom of the table with another harness around the pelvis. This directs the decompressive forces only to the lumbar spine.

The home inversion table holds you by the ankles, and when you invert, everything below the ankles stretch. This includes the knees, hips, pelvis, and lower back. You can improve the effectiveness of the home inversion table by using an Inversion Table Harness Belt that attaches to the foot/ankle portion of the inversion table.

So let us talk about exercises that can safely strengthen your spine after an injury or disc and nerve condition.

Core and stabilization exercises are recommended for persons with acute or chronic back pain. The exercises I will present to you today are the first exercises you should master after an acute or chronic injury. They are part of a 4-part program I designed to strengthen your back and relieve pain safely after injury.

Start by doing 10-12 reps and 2-3 sets of each exercise, and gradually work up to 3 sets of 25 reps. After mastering this set of exercises, you can move on to our next series, which will be discussed in future blog posts.

A link to a pdf of these exercises and our video is below.

Follow along with our beginner core exercise video on YouTube, or click here for a downloadable PDF.

Beginner core exercises start with the pelvic tilt. Understanding how to pelvic tilt will allow you to get to the posterior pelvic tilt (pelvic neutral) position which is the preferred position for the following exercises. Pelvic neutral is halfway between the arched position and the de-arched spine position.

In the case of acute lower back injuries, you may feel pain in one or both directions of the pelvic tilt exercise. Try to do what you can and don’t force too much, and stay within a pain-free range.

Pelvic Tilt

You start the pelvic tilt exercise with a relaxed lower back, the knees bent, and your feet flat on the floor. In this position, there is a space under your lower back. Try to simultaneously contract your butt and abdominal muscles to push your lower back towards the floor and flatten the area under your lower back. This puts you into posterior pelvic tilt. Then relax and repeat this maneuver as you breathe into your chest.

Crunch

The crunch is started in the posterior pelvic tilt position. The knees are bent, and the feet are flat on the floor. With your arms by your side or crossed on your chest, you lift just enough to get your shoulder blades off the floor. Do not lift all the way. Hold for 5 seconds. This will strengthen your upper abdominal muscles.

Glute Bridge

The glute bridge starts in the posterior pelvic tilt position, with the knees bent and feet on the floor as close to your butt as you can. Lift your butt off the ground and hold for 5 seconds, then repeat. Do not raise your butt higher than your knees.

Side Plank

The side plank starts lying on your side with your knees bent. Lift your body on your forearm and knees. Try and maintain a straight spine. Your neck, shoulders, hips, and knees should be in a straight line.

Birddog Alternate Arm / Leg

In a quadruped position with your hands under your shoulders, your knees under your hips, and a neutral pelvic tilt, slowly lift your leg and opposite arm and straighten them as you lift them. When returning your arm and leg down, please do not touch the floor; instead, bring your elbow towards your opposite knee and lift and then lift and straighten them again. Then set them down on the floor. Next, perform on the other side and repeat.

Dead Bug

Start with the posterior pelvic tilt pushing your lower back into the floor. Bring your knees up to 90 degrees over your hips and feet parallel to the floor. Raise your arms up straight over your shoulders. Then while keeping your lower back pushed into the floor, extend 1 arm overhead while straightening your opposite leg out to the floor. Repeat on the other side.

Once you can easily perform these exercises, you’re ready for the next level of core exercises! Click here.

To learn more, sign up for our newsletter, where we share useful tips and information like this!

Download a pdf of this routine – click here.