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?a...od&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.

[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?