Ease your Spine: Physical Therapy for Back Pain
Guest post by Dr. Vince Van Haute PT, DPT, CF-L1, CSCS | Forward Omaha Physical Therapy and Performance
Back pain is among the most common issues that bring people into Forward Omaha Physical Therapy and Performance. Managing back pain requires a dedicated and holistic approach that targets the back, 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 back 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 prepare you to deal with your pain more comfortably and confidently.
Orthopedic physical therapy helps athletes recover from surgery faster, so we typically employ these techniques.
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.
These movements are the foundation to our sports injury rehabilitation physical therapy services.
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.
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.
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.
These exercises help all sorts of athletes in our clinic, from rock climbers in Omaha to marathon runners.
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.
About Forward Omaha
Performance-Based Physical Therapists in Omaha
At Forward Omaha, we offer comprehensive physical therapy services designed to help you recover from injuries, alleviate pain, and improve your overall mobility. Our physical therapists in Omaha provide individualized care, focusing on each patient’s unique needs.
We specialize in treating various conditions, including orthopedic and sports-related injuries, pre-and post-surgical rehabilitation, and chronic pain. Our approach combines manual therapy, exercise prescription, and education to ensure lasting results and empower you to actively participate in your recovery.
