By Brad A. Roy, Ph.D., FACSM, FACHE and Greg Vanichkachorn, M.D. Low back pain is one of the most prevalent medical complaints, affecting nearly every American at some point in his or her lifetime. At any given time, it is estimated that up to one third of the population is experiencing some form of back discomfort that impacts quality of life by interfering with … [Read more...] about How to Deal with Low Back Pain
Prehab
Simply Resting that Pain in the Back is Not a Sufficient Plan of Action
A strong, functioning back is vital to the pursuit of any athletic endeavor. If you are an athlete suffering from low back problems, what are you actively doing to overcome those problems? If your only answer is “rest” or “abstaining from activity,” consider that inactivity or simply resting fails to achieve what you need most—stronger tissues. Functional strength … [Read more...] about Simply Resting that Pain in the Back is Not a Sufficient Plan of Action
Video: Body Squats
Start with feet shoulder width apart. Put your shoulder blades “in your back pockets” so you are standing tall. Keeping your back flat, push your hips backwards as you bend slightly at the knees. Here, you are “hinging” from the hips as you go into a squat. Keep your weight over your heels. As you squat (again, keeping the back flat and hinging from the hips), raise … [Read more...] about Video: Body Squats
Video: Side Plank with Hip Abduction
This combines the side plank with lying hip abductions. In other words, you perform hip abductions (side leg raises) from the side plank position. To get into the side plank position: Lie on side. Stack top foot on top of bottom foot. Push up into a side plank. Now, squeeze the medial glute (side of hip) to raise leg as high as you can. Lower leg back down in a … [Read more...] about Video: Side Plank with Hip Abduction
Video: Side Plank
Lie on side. Put top foot in front of bottom foot (easier) or stack top foot over bottom foot (harder). Push up into a side plank (use top hand if needed as a brace). Use hand as a brace (easiest). Move hand to hips (harder). Raise hand in air (hardest). Hold for 30 seconds to 3 minutes per side, breaking up with rest as needed. … [Read more...] about Video: Side Plank