Orthopedic Doctors, Physical Therapists and Chiropractors of Performance Spine & Sports Medicine (PSSM) work together to get patients OUT of BACK PAIN. But Back pain can recur within a year and the chances of getting hurt again can be anywhere from 30% – 80%!!!! (1)
To prevent this from happening, the doctors of PSSM suggest a 3 step technique to prevent back pain
1) Stretch your Hips
2) Practice Abdominal Bracing DAILY for at least 2 – 5 minutes (2)
3) Strengthen those Buttocks!!!
For more, check out this slide show by Dr. Joseph Jimenez of PSSM. PRESS ON THE ARROW AND ALSO PUT YOUR CURSOR DIRECTLY OVER THE SLIDE TO ENLARGE AND INTERACT WITH THE IMAGES!!!!
References:
1) Stanton, T et al. After an Episode of Acute Low Back Pain, Recurrence is Unpredictable and Not as Common as Previously Thought. 2008 Spine vol 33, No. 25, pp 2923 – 2928
2) Hides, J et al. Long-Term Effects of Specific Stabilizing Exercises after First-Episode Low Back Pain. 2001 Spine; Vol 26. No 11. pp E 243-E248
BEGINNER GLUTE PROGRAM!!
Perform the exercises with controlled movements, start with one set of each exercise for 15 – 20 reps for each leg. Increase to 2 sets when you are comfortable
Step Up: Start by putting one leg on a platform or bench while the other leg is dangling behind the rest of the body while bending slightly forward. Simply step up, placing the dangled leg on the level of the bench while contracting your glute.
One Legged Squat: With one leg one the bench
and the other on the floor, squat down with
Perform the squat with each leg
Start with one set of 15 – 20 reps and progress to 2 sets of 15 – 20 reps for each leg.
While holding a dumbell, lunge forward as shown. Lunge with either the left or right leg and then repeat with other leg for one set for 15 reps to start. You can progress to 2 set
