Austin Chiropractor | Performance Health Austin Sports Chiropractic » side plank on elbow http://www.phaustin.com Austin Chiropractor that understands your pain. Mon, 30 Aug 2010 14:48:28 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Spinal Stability: Preventing Low Back Pain http://www.phaustin.com/spinal-stability-preventing-low-back-pain/ http://www.phaustin.com/spinal-stability-preventing-low-back-pain/#comments Thu, 05 Nov 2009 23:02:23 +0000 ross http://www.phaustin.com/?p=395 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

austin-chiropractor_Back_Hyper_Start

Starting position

austin_chiropractor_Back_Hyper_Finish

Ending position

Side plank (hold for 90 seconds)

austin_chiropractor_Side_Elbow_Plank

Prone plank (hold for 90 seconds)

austin_chiropractor_Prone_Plank

]]> http://www.phaustin.com/spinal-stability-preventing-low-back-pain/feed/ 0