Sports Doc of Lawrenceville NJ: PREVENT BACK PAIN by working on Glute Muscles

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

You Might Also Enjoy...

Semaglutide for Weight Loss in Non-Diabetics

Learn about Semaglutide for weight loss in non-diabetics. Learn how this revolutionary medication can help you achieve healthier body weight and improve metabolism, safely and effectively. Get answers to your questions, find out the science and studies now

Relieve Pain with Lidocaine Patch 5%

Relieve pain with lidocaine patch 5%! Learn how this convenient and targeted topical treatment can provide fast and effective relief from various types of pain. Gain insights into how the patch works, its advantages, and conditions it can treat.

Benefits of Semaglutide

Discover the remarkable Benefits of Semaglutide, a groundbreaking medication that has transformed the lives of individuals with type 2 diabetes. Explore its efficacy, safety, weight loss benefits, cardiovascular advantages, and more.

Treatments for Disc Desiccation

Learn about causes, symptoms, diagnosis, and treatments for disc desiccation. Explore effective options in conservative & minimally invasive procedures as well as lifestyle measures to prevent and manage this condition.

Herniated Disc Exercises

Relieve back pain from herniated disc with proper guidance and exercises. Learn the best stretches and core-strengthening exercises for herniated disc and our minimally-invasive treatments options like epidural steroid injections and Discseel® Procedure.