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Lower Back Pain with Extension/Arching – Phase 2

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

This is Phase 2 of this series, come back in two weeks to see what exercises to do next if these are helping! Also check out phase 1 here.

Low Back Pain is very common & caused by many things. For most, being active & improving core is a great start. To build off last week’s acute pain, here’s how to increase the challenge once pain has gone down some. This is specific to if your back hurts when extending/arching.

  • SBall T Rollout: This move is primarily for rehab & is awkward. But it challenges smaller & larger muscles (multifidus, paraspinals, etc.). Start w/ 5 reps/side & increase hold up to 10 secs
  • Prone Leg Raise: Challenge the core & back muscles to lift legs without increased arch in lower back. Once can do 20 reps, may hold weight between feet. As becomes easier & pain free, increase range & have a friend make sure the length of the back is extending, not just one spot. 5-20 reps
  • Side Plank Leg Reach: We’ll get the quadratus lumborum a bit more active in this variation of side planks. Continue to hold top of side plank & limit arch or rounding of lower back while moving the leg. 10 reps/side, increased hold as needed.

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 new exercises we’ll share in coming weeks. If pain is already very high, unlikely a few exercises will help, you need a more specialized program. Fix It just features 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.

Play Video

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

Group 1: NSNH Full

Required

Weights:

  • Medium to heavy dumbbells (anywhere from 10-50 lbs depending on experience)

Bands:

  • Strong Resistance bands that can be short loops or long for different exercises
  • Plus an anchor to hold it in place
  • Cable machine would also work

Cardio:

  • Either access to equipment (any of the following: pool, bike, treadmill, rower, stair stepper, elliptical)
  • Or space to run, actual stairs, or a bike a safe space to ride it

Recommended

Squat Rack and/or Suspension Trainer

  • Squat Rack and barbell could be used instead of suspension trainer (not just for putting the weight on your back, but also movements where you may hold on the the weight in the rack)
  • If neither available, band alternatives are provided

Misc:

  • Stability Ball
    • Sliders or a towel on smooth floor can work as well
  • Box/Step/Sturdy bench to step or jump on

Optional

Weights:

  • Medicine balls
  • Kettlebells can be used or substituted for other weights
  • Squat rack and barbell for adding increased challenge to some movements

Group 2: NSNH Home + Cardio

Required

Bands:

  • Strong Resistance bands that can be short loops or long for different exercises
    • Plus an anchor to hold it in place
  • Cable machine would also work

Cardio:

  • Either access to equipment (any of the following: pool, bike, treadmill, rower, stair stepper, elliptical)
  • Or space to run, actual stairs, or a bike a safe space to ride it

Recommended

Misc:

  • Stability Ball
    • Sliders or a towel on smooth floor can work as well
  • Box/Step/Sturdy bench to step or jump on

Optional

Weights:

  • If you get dumbbells, barbells, etc. you can easily add them into this program. 
  • Medicine balls

Group 3: NSNH Home Only

Required

Bands:

  • Strong Resistance bands that can be short loops or long for different exercises
  • Plus an anchor to hold it in place
  • Cable machine would also work

Cardio:

  • Due to COVID-19 some people have to space to go outdoors or access to equipment. This program will take away traditional cardio work, and replace it with exercises you can do with a band or just bodyweight in any room. 
  • If you enjoy running, biking, or swimming (and have access to it regularly) we recommend group 2)

Recommended

Misc:

  • Stability Ball
    • Sliders or a towel on smooth floor can work as well
  • Box/Step/Sturdy bench to step or jump on

Optional

Weights:

  • If you get dumbbells, barbells, etc. you can easily add them into this program. 
  • This program is a better option if don’t often have access
  • Medicine balls

Group 4: NSNH Men

Group 4: NSNH Men

Required

Weights:

  • Medium to heavy dumbbells (anywhere from 10-50 lbs depending on experience)

Bands:

  • Strong Resistance bands that can be short loops or long for different exercises
  • Plus an anchor to hold it in place
  • Cable machine would also work

Cardio:

  • Either access to equipment (any of the following: pool, bike, treadmill, rower, stair stepper, elliptical)
  • Or space to run, actual stairs, or a bike a safe space to ride it

Recommended

Squat Rack and/or Suspension Trainer

  • Squat Rack and barbell could be used instead of suspension trainer (not just for putting the weight on your back, but also movements where you may hold on the the weight in the rack)
  • If neither available, band alternatives are provided

Misc:

  • Stability Ball
    • Sliders or a towel on smooth floor can work as well
  • Box/Step/Sturdy bench to step or jump on

Optional

Weights:

  • Medicine balls
  • Kettlebells can be used or substituted for other weights
  • Squat rack and barbell for adding increased challenge to some movements

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