We are happy to share some exciting news from The Disc Clinic. Dr. Marc Baker has recently been a guest on 2 episodes of The Back Doctors podcast. In the two episodes Dr. Baker speaks about pregnancy and low back pain, as well as chronic low back pain. To listen to these podcasts, please click on the links below.
Episode 7 - Pregnancy and Low Back Pain
Episode 39 - Chronic Low Back Pain
November Newsletter - Emma Dewitt, Physiotherapist
Building a Better Core and Overcoming Back Pain
Core stability is essential for proper load control within the spine and flow of force into the legs and arms. The core is the group of trunk muscles that surround the spine and abdomen. Abdominal, gluteal, hip girdle and muscles that attach directly to the spine all work to provide optimal spinal and core stability. Core strengthening, also called lumbar stabilization is used as a therapeutic exercise treatment regimen for a variety of low back pain conditions.
Starting simply and being mindful of each movement is very important. Using a mirror can be beneficial when you are practicing the exercises to help you with position comprehension.
These exercises are recommendations only. Please consult your physiotherapist or medical practitioner for individual requirements.
This move is a great way to get your core
warmed up. On your hands and knees, pull your belly button into your spine and
round your back while you are exhaling. Next, slowly inhale and let your spine
sag down like a saddle as you raise your head and stick out your tail bone.
Moving slowly, repeat 10 times.
Abdominal bracing activates many important muscles including the pelvic floor and transervse abdominus: key muscles in lumbar stabilization.
Lying down with your knees bent and head comfortably supported, feel for the transverse abdominis muscle by placing your fingertips inside the front corners of your pelvis. Contract your pelvic floor (hold your pee!) and draw your belly button to your spine to contract your transverses abdominis. Hold the contraction for 5 seconds as you breathe comfortably.
Repeat 10 times.
Now you know how to contract the transverse abdominis you can add movement. Although this may look like an ab crunch we are going to call it a curl up because first you are going to do the transverse abdominis activation, and then slowly curl your spine up as you maintain this activation. Remember to keep breathing. Only come up as high as you are able while keeping control. Then slowly lower. Repeat 10 times.
Begin on all fours, knees hip-width apart and under the hips, hands flat and shoulder-width apart. Tighten the transverse abdominis by pulling your belly button into your spine (but do not hold your breath!). Keeping the spine neutral, extend the right leg back and then place the left arm forward, straight ahead of you. Hold the position for 2-5 seconds. Repeat 5-6 times on each side.
Remember, these exercises are recommendations only. Please consult your physiotherapist or medical practitioner for individual requirements.
For more information or to book an appointment please call The Disc Clinic 902-463-3456