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Beginner Core & Lumbar Stabilization Program for Low Back Pain

Did you know that over 80% of people will experience low back pain at one point in their lifetime? Back pain is the number one reason for missed workdays, accounting for over 264 million workdays lost each year worldwide. It is also important to note that most of low back pain cases are mechanical in origin, meaning usually caused from poor body mechanics, posture, and poor core & lumbar stabilization. Take a look at our simple progression to begin a core & lumbar stabilization program at home.

  1. Posterior Pelvic Tilt:
    1. Also known as PPT; helps to put the lumbar spine and pelvis in proper alignment prior to any lower extremity or trunk motion. This SHOULD be the foundation to EVERY exercise we perform to prevent excessive pelvic tilting or strain on the lumbar region of the spine. If at any point, you feel yourself losing control of your pelvic tilt and your lower back starts to come off the table, return to the previous exercise and do not attempt to continue to prevent injury.
    2. Perform laying on your back, trying to flatten the natural curve of your back down into the table by tightening in the core, and trying to pull your belly button towards the table.
      1. ***If you are having difficulty with this motion, slide your hand under the small of your back, and try to press your low back down into your hand, as if you were trying to crush it into the table.***
    3. Bent Knee Fall Outs:
      1. Begin laying on your back with both knees bent up. Begin the motion with the PPT and maintain this contraction throughout the entire movement. Slowly let one knee fall gently out to the side and return to starting position. Repeat with other side.
    4. Lower Extremity Slide Outs:
      1. Begin laying on your back with both knees bent up. Begin the motion with the PPT and maintain this contraction throughout the entire movement. Keeping your heel in contact with the table, slide one heel out to straighten your leg, and then return to the starting position. Repeat with other side.
    5. 90/90 Heel Taps:
      1. Begin laying on your back with both knees bent up and lifted off the table so that there is a 90-degree angle between the thighs and trunk, as well as 90-degree angle at the knees. Begin the motion with the PPT and maintain this contraction throughout the entire movement. Slowly lower one heel toward the table, tap the heel and return to the suspended 90/90 position. Repeat with other side.
    6. Dead Bugs:
      1. Begin laying on your back with both knees bent up and lifted off the table so that there is a 90-degree angle between the thighs and trunk, as well as 90-degree angle at the knees. Also, extend both arms straight up toward the ceiling. Begin the motion with the PPT and maintain this contraction throughout the entire movement. Slowly lower one leg into the heel tap, while extending the opposite arm up and overhead. Return to starting position and repeat with other side.
    7. Curl Up:
      1. Begin laying on your back with both knees bent up and both hands resting comfortably on your thighs. Begin the motion with the PPT and maintain contraction throughout the entire movement. Slowly slide your hands toward your knees, lifting your head, neck, and shoulders off the table, keeping the head and eyes looking toward the ceiling to maintain good spinal alignment. Control your descent back to the table and repeat.