Because your back and spine are such critical components when it comes to supporting your body, it’s important to help them do their job as best as they possibly can. This can often include strengthening your core stomach muscles and core back muscles in order to help provide each vertebrae with muscular support. This alleviates any compression on this discs and even any additional pressure on the spinal cord itself. Physical therapy exercises for the spine typically involve lots of core strengthening. In fact, it may even include some of the following exercises, depending on your unique needs.
There are many different names for Russian twists, but the idea behind them are the same. They engage the lower abdominal muscles and also work to strengthen your obliques at the same time. From a sitting position, lean back and balance on your tailbone. You will hold a boat-like position, with your feet held off the ground and your arms stretched forward. While holding this balancing position, you will reach both hands to your left side, like you’re serving a platter, and then reach to your right. Continue to alternate for a set amount of time.
Planks engage the whole core, and there are many ways to do them. The simplest front plank involves laying on your stomach and the pushing up on your elbows and toes. Squeeze your stomach muscles and keep your body straight; don’t let your hips sag or your butt stick out. Hold this for a set amount of time. You can also do the same thing on each side to help provide additional oblique workouts.
This is an exceptionally common physical therapy exercise for both core, back, and hip stabilizers. Laying on your back, bring your feet in towards your butt so your legs are bent. With your arms flat on the ground, raise your hips up so that you create a straight line from your neck to your knees. Hold this position and squeeze your abs, then release. Do this for a set number of repetitions. If this seems too easy, when you raise your hips and stomach up, try marching at the same time.
You’ve probably done lunges at some point in your life, and that’s a good thing. Lunges are great for both core and leg strength. Simply stand with your legs separated about two times your shoulder’s width apart. You will want one foot forward and the other one behind. Using your arms for balance, shift your weight forward and allow that knee to bend. You want to do a high lunge and not let your back knee touch the ground in order to get the most from this exercise.
This is a great exercise for your back. Simply lay on the ground on your stomach. Reach your arms out in front of you. Raise both your arms and your legs up at the same time, a bit like you’re flying like Superman. Think about squeezing your back and stomach muscles. Hold this position for a count and then release.
For help with back pain and core strengthening, turn to the professionals at Progressive Health and Rehab for superior physical therapy services for your needs.