| Lower back exercises when done properly can | | | | of the glutes before progressing to glute bridges. Feel |
| significantly reduce low back pain by activating | | | | the hamstrings and lower back to make sure the |
| muscles of the low back and "core." 80% of people | | | | glutes are doing all the work. Simply perform by |
| will experience some form of low back pain in their | | | | squeezing the glutes together. |
| lifetime. Therefore, people should be doing some kind | | | | Glute Max Bridges: |
| of exercise for the lower back to prevent injuries. | | | | Brace the abdominals first. Then squeeze the glutes |
| The most common form of lower back pain is | | | | together and bridge up. This is a very good exercise |
| "mechanical low back pain," which happens when a | | | | for gluteus maximus activation and is key in lower |
| patient uses the wrong muscles to load the joints of | | | | back rehabilitation. Feel the hamstrings and lower back |
| the lower back. When a patient experiences | | | | to make sure the glutes have the most tone. If the |
| mechanical low back pain it is very hard to pinpoint a | | | | glutes don't have the most tone go back to glute |
| direct cause for the pain. This type of pain usually | | | | squeezes until this occurs. |
| occurs due to a direct injury to the area, repetitive | | | | Side Bridges: |
| overuse injury, or posture related injuries. | | | | Start on knees and advance onto feet. Activation of |
| When the wrong muscle gets loaded by a joint it | | | | the transverse abdominus (core muscle) contributes to |
| causes the muscle that was supposed to be loaded to | | | | low back stability. Abdominal brace first, then squeeze |
| get turned off by the brain. Then the brain really | | | | glutes together to raise up making sure knees, hips, |
| doesn't know that muscle exists for a certain action. | | | | and shoulders are in line. Hold the bridge for 3-5 |
| For example, people who sit all day long usually have | | | | seconds for beginners and do 10-15 reps. Advanced |
| trouble using their gluteus maximus muscle when it | | | | side bridge can be held for as long as possible for |
| comes to hip hinging and other activities that require | | | | endurance. |
| this muscle to fire. | | | | Bird Dogs: |
| Therefore; the gluteus maximus muscle will get shut | | | | It's very important to brace the abdominals first. |
| off by the brain and a different muscle will take the | | | | Stretch opposite arm and leg out and maintain a slow |
| blunt of the work. These are usually the muscles of | | | | controlled motion to maintain activation of the core and |
| the lower back getting the workload. This can then | | | | glute muscles. |
| cause pain. Proper hip hinge refers to using your hips | | | | Body Weight Squats: |
| as hinges to lower your body into a squat position, | | | | This exercise must be done when the patient knows |
| which is what we all do when we sit down. This action | | | | proper hip hinge procedure. Hip hinging is bending at the |
| should be dominated by the gluteus maximus muscle | | | | hips using the glutes to guide the movement. We do |
| and not by the muscles of the lower back. | | | | not want excessive bending and moving in the lumbar |
| Lower Back Rehabilitation Exercises: | | | | spine. |
| Cat-Camel Exercise: | | | | Tri-Planar Lunges |
| The Goal is spinal mobility. Good first exercise in a | | | | There are 3 planes of motion sagittal (front to back), |
| rehabilitation program. Maintain slow and controlled | | | | frontal ( side to side), and transverse (diagonal |
| posture. This exercise has to be pain free. Perform | | | | movement). Every muscle and joint must be able to |
| 10-20 reps and 2-3 sets per day. | | | | move in these planes of motion. So to properly train |
| Abdominal Bracing: | | | | the glutes movement must occur in 3 planes of motion. |
| Proper position is on all fours. Bracing the abdominals is | | | | Always consult your physician before starting any |
| exactly what you do when you are going to get | | | | exercise or rehabilitation program. These lower back |
| punched in the stomach. Place hands around | | | | rehabilitation exercises are not suited for everyone. If |
| mid-section to check for proper activation. This is very | | | | you feel you should start a rehabilitation program |
| good to train the abdominal muscles in the initial phase | | | | please consult a health care professional. |
| of the rehab program. Brace for 3-5 seconds and do | | | | Lower back rehabilitation is an integral part of beating |
| 8-10 reps. | | | | lower back pain. Lower back exercises can be found |
| Glute Squeezes: | | | | here with picture demonstrations. |
| This exercise must be done first to maintain activation | | | | |