Low Back Pain Prevention Through Core Stabilizaion
Modified Curl Up
Lie on back with one knee bent, one leg straight, and hands under the small of your back. Tighten the abdominals and raise head and shoulders with the sternum as your pivot point. Elbows begin down but are elevated when progressing. Hold for 8 seconds.
Side Bridges
Lying on side with knees and hips bent while leaning on the elbow, activate the core muscles and raise your pelvis up from the floor creating a straight line between your shoulders and knees. Hold for 8 seconds then slowly return to starting position. Moving the feet and legs to an extended position can be implemented when progressing
Bird-dog
While on all fours, tighten the core muscles and raise opposite arm and leg at the same time while keeping the back in a straight line. Making boxes with the hands and feet at the same time can be implemented when progressing.
THE BIG THREE
Stuart McGill recognized 3 exercises known as the big three that have been used in clinical settings for people with low back pain. These exercises look to increase muscle endurance while putting very minimal load on the back. These exercises include the modified curl-up, side plank, and bird dog.
