Last month we had the pleasure of hosting Dr. Pat Suarez for a mini-clinic focused on lower back pain.
There are many contributing factors when it comes to lower back pain. The good news is in most cases a little bit of maintenance goes a long way.
So, What Can I Do?
Here are some quick exercises you can do at home to help reduce back pain and improve midline support.
Like all exercise, consistency is key. These aren’t a quick fix, rather a starting point begin seeing improvement. It won’t happen overnight, but performing mobility and strength exercises on a regular basis (start with 2-3x per week) will prove to be well worth your time.
The McGill Big 3
#1: Curl Up / Modified Curl Up
#2: Side Bridge
#3: Bird Dog
The Hip Hinge (how to pick things up properly)
This is a great drill to practice with a broomstick at home. Again, this is something that takes a little time and practice. We pick things up EVERY DAY, so I’d say learning how to do it without pain is pretty important.
Controlled Articular Rotation (or CARs) is a great way to “shake the rust out” and get your spine moving every day. Much like a hinge, joints get “rusty” or sticky when they’re not used frequently. This can result in chronic pain or injury, so lets get moving!
Still have questions?
If you have questions about anything outline above or even something that wasn’t addressed please feel free to reach out to myself or Dr. Pat. We’re always happy to help!
My Email: [email protected]
Or, click the picture below to visit the Suarez Physical Therapy website