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Low Back Pain with Extension Movements – Phase 1

FIX IT FRIDAY WILL FEATURE COMMON INJURIES/DIFFICULTIES, common with dancers, WITH A FEW TIPS TO IMPROVE OR PREVENT THEM!

This is Phase 1 of this series, come back in two weeks to see what exercises to do next if these are helping your acute pain.

Low Back Pain is the most common musculoskeletal complaint in the US & it can be caused by many things. For most, being active & improving core is a great start. For athletes with new onset of pain, more can typically be done. This is specific to if your back hurts when extending/arching.

  • Dying Bug w/ SBall: The ball gives some variable resistance & helps keep your lower back flat to the ground. Keep core tight & push into the ball with arm/leg as much as able without pain. Start with 10 reps/side, increasing to 20 as able.
  • Bird Dog: Learn to control the arch, by holding your core braced with first try just lifting 1 leg at a time. Limit side to side hip sway. Add arm when is easy & cont to focus on no arch in lower back. 5-20 reps/side
  • Kneeling Thoracic Rotation w/ Reach: Not always, but commonly we note some restrictions in thoracic spine when lower back has increased mobility/pain. Sit back helps stabilize lower back so rotation from upper back. Start without the reach, then add as improve strength. This stretches & strengthens upper back.  Focus on form for 5 sec holds and 5 reps/side.

Every exercise should feel hard, but not impossible. Start with higher reps, then as able, increase resistance as get into the lower rep range.

Repeat these exercises 3 times 3-4 days a week. Can decrease to 2-3 times per week when feeling better and incorporate any of the other exercises you liked from before. If pain is already very high, unlikely a few new exercises will help, you likely need a more specialized program. Fix It just features 2-3 exercises we use for given challenges.

This is not medical advice. This is general exercises performed for this condition. Please seek professional advice for injuries or pain persisting over time. If general exercise gives you pain, you likely need more specific and direct attention. Take care of your body.

To keep up with our videos, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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