Soon after initiating treatment for low back pain, I try to stabilize my patients core by strengthening their abs and back. Early onset of rehabilitation helps to decrease the likelihood of a relapse. Stabilizing and strengthening the spine can also be used to help prevent back pain. Stabilization of the spine can be very simple. The primary goal is to build a barrel of endurance strength around the midsection. Research shows that endurance strength, the ability to hold a contraction for a prolonged time, reduces the likelihood of low back pain. The first goal of a back strengthening program is to stabilize the spine then progress to more dynamic exercises that strengthen the spine in more complex positions. Here is my very basic but effective program – back extensions (2 -3 sets of 20-30 performed slowly), side plank on elbow (90 seconds hold each side), prone plank (90 second hold). This is a simple yet effective program that increases the stability of the spine and is a great starting point for more dynamic exercises.
Back extensions
2-3 sets of 20-30 repetitions performed slowly
3 seconds per repetition
Starting position
Ending position
Side plank (hold for 90 seconds)
Prone plank (hold for 90 seconds)
