Back Pain and Core Exercises

[itself]

Yep, three years ago I had a disectomy L5 S1. Very long recovery. Since I moved to Arizona, I started going to a chiropractor, which has helped tremendously. Slowly we are tweaking the treatments down, and I anticipate I will only need to go once a month if that.

But my chiropractor saved me by sending me to PT and getting me started on core exercises: strengthening, as it implies, the core muscles. Just a month in, I am stronger and feel great. My butt muscles, most importantly, are developing and getting stronger. I've been a weight lifter for years, and do I love doing these core exercises three times a week. Here are some of what it includes:

1. Lying on my foam tube (that I use to roll out my IT bands) and doing the "dead bug" exercise. This involves a ton of balance by lifting one knee up at a time with the arms.

2. Clams: I do these with different colored bands. One I lie on my side, and open my legs like a clam, then switch sides. The other I lie on my back, lift my buttox, then clam my legs open.

3. Putting a band around my ankles, I slide sideways down the hallway, making sure to lift the foot that follows. Wow,these are tough!

4. Mini squats: Pretend like I'm am sitting, letting my leg do reps in front, side and back. I pretend my foot is on a golf ball, slide the leg forward, and then go down as far as I can like I am going to sit, making sure my knee does not angle out.

5. "The Board": I sweat like a pig on this one! Lie on your side, and push yourself up on one arm, making sure your body is an even slant and not sagging. Hold for one minute. Do it on the other side and then lying on both arms with your stomach facing the floor. Best ab exercise I have ever done.

6. And of course, ball exercises. There are too many to mention.

It is important to get supervised in a class to make sure your form is good. I did it for a month, and now I do that at home. I will go back to class to "upgrade" my exercises next month.

What's great, is it only takes me a half hour to do all of the exercises if I am moving at a good clip. And the best part, my back feels great.

Lisa :)

[tulip]

I took up pilates at the suggestion of my chiropractor after several years of back pain due to a bike accident and stress and bad office setup at work. I can't say enough about how much pilates has helped. I no longer go to the chiropractor since I moved and my insurance changed and won't pay for it anymore (go figure--they'll pay for surgery but not for the prevention of surgery--don't get me started!!)

I recently got my mom to take up pilates because she's had back problems for years and is very sedentary.

Core work is so important for our backs!

[EBD]

Can anyone recommend a good DVD (or book) for core exercises? I'd like to get into a basic routine at home to supplement my triathlon training - preferably without adding to the clutter with lots of new equipment. When I look at videos on Amazon, the choices are too overwhelming. I'd love one with multiple shorter sessions (10-20 minutes), but any recommendations are welcome.

[Tuckervill]

This is a book/DVD produced by the PTs I work out with three times a week. It's a complete full body workout you can do with no equipment, but with an emphasis on core and balance. It only takes about 20 minutes to do the whole thing. A fit person like yourself will want to do the "pro" modifications--ab-dogs on your elbows for instance. This is my "go-to" work out when I just need to do SOMETHING. A tool in my arsenal, but not the main one.

http://andycore.com/shop/index.php?act=viewProd&productId=4

Karen

[Tuckervill]

5. "The Board": I sweat like a pig on this one! Lie on your side, and push yourself up on one arm, making sure your body is an even slant and not sagging. Hold for one minute. Do it on the other side and then lying on both arms with your stomach facing the floor. Best ab exercise I have ever done.

Some people call this The Plank. When we do side planks, we oscillate our hips up and down, and to make it harder, raise your top leg up and down. There is also what we call the Sprinkler. Do a side plank on your elbow, put the other hand behind your head, then touch that elbow to the floor x 30. Ab-dogs I mentioned before starts in the plank position, and bend at the hips up and down. To make that harder, do it on one leg.

I, too, had back surgery, and I never thought then (13 years ago) that I would be able to have a strong core, but I do!

Karen

[OakLeaf]

I actually like the Complete Idiot's Guide to the Pilates Method. :cool:

[KathiCville]

I've just started doing a yoga DVD session every morning to help deal with lower back strain from cycling. My BF points out that my quads have gotten relatively strong from biking, and so are probably throwing my back out of kilter because I haven't built up other key muscles to keep pace. [I'm also scheduled to have my bike fit checked by a reputable LBS next week---in case bad fit is a factor.]

My favorite DVD's at the moment are Rodney Yee's Back Care Basics; his beginner abs DVD; his beginner flexibility DVD; "Yoga for Cyclists" DVD (Terry 1/2 price sale a while back); Madeleine Lewis's AM and PM Stretch; Lewis's Daily Stretch................

I also have a bunch of yoga DVD's featuring Patricia Walden and Suzanne Deason. All but the "Yoga for Cyclists" DVD are by Gaiam/Living Arts, purchased new at half price or less on eBay.............I just bought a couple of beginner Pilates DVD's featuring Ana Caban, but haven't tried them yet.

I kick myself every time I let myself fall out of a regular yoga routine........Nothing keeps me so flexible and (relatively) pain-free as 20-30 minutes of yoga a day. Nothing fancy, but just enough to remind me of how good it feels to gently stretch, twist, reach, bend in ways that I don't during my usual daily activities. If I do yoga consistently, I find myself naturally stretching more during the day, without even thinking about it. .... ;)

[OakLeaf]

There is also what we call the Sprinkler. Do a side plank on your elbow, put the other hand behind your head, then touch that elbow to the floor x 30.
Karen

That's a good one! There's a lot you can do with side planks when you're up on your hand as opposed to your elbow - reach the other arm overhead; down between the other hip and shoulder; across to the supporting hand; hip dips.

I also like regular planks (on hands), then raising the opposite arm and leg.

I'm totally unable to do side planks with my ankles on the small ball, and I SHOULD be able to do that one. It drives me crazy. Anyone have any tricks for getting there?

[EBD]

Thanks for the good suggestions. Maybe I just need to buy a handful of used DVD's and see what works for me!

[lattae]

I had an email from Velo Gear just recently and they are selling a new book called , The Athletes Guide to Yoga by Sage Rountree. I did find this book at my local Borders store. It is great, they show good core training moves, and the author was a triathlete herself. This book is very interesting to me because I have tightness in the hips and shoulder area at times.. gives good info on stretches/yoga poses that affect cyclists and runners..they apparently sell a DVD also which I'm hoping to get for my b-day. I may have to purchase that online though.. they didn't carry it at my local Borders store.. this book apparently just came out recently. Try www.velogear.com

[Tokie]

Hi! I can endorse the book of core exercises by Mark Verstegen - "Core Performance" , and I really like his DVD "Stability Ball total core program". I got the book from Amazon, and the DVD at Target, of all places! I like the DVD alot - it is quick, succinct, and he talks you through coaching points of the exercises. Some of the exercises while building great core strength have also almost eliminated my chronic shoulder pain from my old rotator cuff tear! My cycling coach has me do core strength year round - I am small and not as fast as I would like to be, so I consider my core strength to be my "secret weapon". It has definately helped!My coach and PT both recommend doing lat pull downs too for core strength in cycling, and since doing the ball work for 2 months, I can almost do them again without shoulder pain. Enjoy! I think the ball work is kind of fun! Carol