BEST Exercises for Chronic Low Back Pain - Pt.1 | FitHealth Pros
Simple statistics - We’ve ALL had (or at least will have) some form of low back pain (LBP) at some point in our lives “chronic”= present for at least three months and becomes increasingly difficult to resolve when it persists for three or more months.
Stabilization exercises- Swiss ball, floor or “land-based” exercises. They result in improvements in pain and disability, increased bone density, waist isometric strength increases multifidus (MF) muscles- significantly increased after eight weeks of exercise; same with transverse abdominis muscles core stabilization exercises can improve pain and disability scores in patients with cLBP; Without, many get worse.
Swiss ball options : benefits to Swiss ball exercises like balance or proprioception stimulation. In fact, five minutes of ball exercises equals 35 minutes of floor exercising when focusing on balance or proprioception. (try 5-10 times and increase reps/hold times as you improve your strength):
1) Sitting pelvic tilts – This can be done with both feet (or eventually one foot when you’re ready for an added challenge) on the floor while rocking the pelvis front to back, left to right, or in a circular or “figure-8” manner.
2) Bridge – Start sitting and then walk out so the ball is between the shoulder blades. Keep your trunk parallel to the floor. Push your heels into the floor to activate the hip extensors (buttock muscles) and then walk back up to a sitting position. You can further challenge your balance and hip extensor strength by raising one leg.
3) Sit-ups – Start sitting and roll halfway back and hold it for different lengths of time.
4) See-Saw – Hug the ball and roll out into a push up position. Position the ball under your pelvis and lift one leg at a time towards the ceiling. Alternate between the left and right legs. You can do BOTH legs together once you get used to this to make it more challenging.
Medical disclaimer: This Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.