Exercises for Lower Back Pain From Your Towson Chiropractor

Exercises for Lower Back Pain From Your Towson Chiropractor


Hi everybody. It’s Doctor Blake Kalkstein from Adolph & Kalkstein
Chiropractic. Your Towson area chiropractor. And these are lower back pain relief exercises. So we’re going to show you three advanced
exercises for lower back pain relief. If you’re dealing with lower back pain and
you’re in the Towson area, these are the exercises you’re going to start doing. So we’re going to go with superman’s first. We’re going to need a physio ball and Ashley’s
going to demonstrate for us. So she’s back up against the wall. Her feet are firmly on the wall for good support
back here. She’s draped over the physio ball and what
she’s going to do, she’s going to engage her core and bridge up to a neutral spine and
then come back down. And while she’s doing that she wants to think,
hip extension is the big part, her core’s engaged and she’s lifting back up and this
is going to help strengthen these lower back muscles right here. You can see her head’s not jutting forwards
or backwards. Her arm and her core are nice and strong through
here. She’s pretty solid all the way down through
here. Her core’s staying engaged and she’s getting
maximum lower back strengthening for lower back pain relief. That’s exercise number one. I would do ten repetitions and I would do
three sets of ten on all these exercises until you get good at them and then maybe do three
sets of fifteen, and three sets of twenty. Alright Ashley let’s go right to the next
one. Plank on a ball. So if you’ve seen our phase one, phase two,
and phase three exercises we introduce the plank and do those exercises. This is taking it up the next level. We’re going to do a plank on the physio ball. This is awesome exercise for lower back pain
relief and strengthening your lower back. So Ashley’s going to pop up into a plank. And she’s got nice good posture. Her head, her mid-back and her bottom are
aligned. Her core’s engaged all the way through; she’s
not collapsing through her t-spine here and her core is rock solid. And putting it up on the ball makes it super
challenging but it’s an awesome exercise for getting lower back strength and dealing with
lower pack pain relief. We’re going to hold this, I could probably
make Ashley hold it for two minutes, but we’re not going to be that mean to her. We’re just going to have her hold it for another
ten more seconds. As you can see she’s starting to shake a little
bit up here, it’s a little challenging. So it’s a great exercise, especially since
she’s got such strong shoulders and her glutes are engaged, her core’s turned on, and she’s
feeling really good. Ashley, you can pop out of that one. She’s like, finally, thankfully. Were you good? Yeah, she’s good on that one. Now the next exercise we’re going to go into
is some weighted ball squats. So, Ashley’s going to use this ball again,
she’s going to come up on the wall, we’re going to give her some weight. Eight pounds then? So, we’re going to start with an eight-pound
medicine ball. If you’ve got dumbbells you can do a goblin
squat and hold that in front of you too. We’ve got our feet a little bit wider than
our shoulders. Our toes are flared out a little bit. Her hips, her shoulders and her ears are all
in a straight line so when she drops down in that squat she’s going to maintain that
upright posture then come back up. While she’s doing this her core’s engaged,
she’s not letting her knees track out over her toes. Her knees are staying within her foot print. She’s keeping her core engaged. This is an awesome exercise for strengthening
the glutes which is going to help protect her lower back and give you lower back pain
relief. So three sets of ten. You know, Ashley’s getting some clicking in
her knees, which is okay; that’s just the joints moving around. She hasn’t done this exercise today so it’s
kind of like a new movement for her knees today. If you are doing this and your knees are all
wobbly we want to focus on strengthening your hips so we can do that in a later video. But just make sure when you go down your knees
are not tracking out over your toes and they are staying within your foot print. So three sets of ten on all these exercises,
except for the planks which we’re going to hold for thirty seconds at a time, doing two
minutes total on planks. If you have any questions about lower back
pain relief or lower back pain exercises leave a comment below and we’ll see you next time. Thanks for watching.

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