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 EXERCISES FOR LOW BACK PAIN – AND WHAT TO DO INSTEAD: https://youtu.be/gttDgAe3-5M
BEST EXERCISES FOR A BULGED DISC: https://youtu.be/fDkw-Zi5MBg
STABILITY EXERCISES FOR BULGED DISC: https://youtu.be/7yrnzoCTM1U
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) – your first foundational movement. This one exercise has been known to cure patients of their degenerative disc and stenosis pain as soon as they mastered it. Try to hold for 3 seconds and repeat the movement 30 times.
2. POSTERIOR PELVIC TILT WITH MARCH (6:02) – your progression to the normal pelvic tilt. Adding the marches makes your core work harder to stabilize your spine. 10 marches on each leg and repeat three times.
3. CRUNCHES (6:46) – great flexion-biased exercise to work the anterior core. 3 sets of 10 reps.
4. BRIDGES (7:53) – working in some lumbar spine and glute strengthening is a great way to increase spine stability. Don’t go so high that the movement hurts you. 3 sets of 10 reps.
5. BIRD DOGS (9:00) – keep your spine in a neutral position as we work on balance, strength and core stability. 3 sets of 10 reps on each leg/arm combo.
6. PLANKS (10:14) – the most important part of performing the plank with these conditions is to keep your lower back straight. Try to tuck your hips under yourself by holding a posterior pelvic tilt while sustaining the plank. Hold 20-60 seconds (depending on your strength) and repeat 3 times.
7. SIDE PLANKS (12:06) – one of the best exercises for your lateral spine and trunk stabilizers. Try to keep you stomach pulled in tight while holding the side plank. Hold 20-60 seconds (depending on your strength) per side and repeat 3 times on each side.
There you have them! 7 of the best core exercises you can do for low back pain due to stenosis problems. Performing these daily can help to realign your spine in an optimal position and alleviate the pain you might be experiencing.
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