Chicago Chiropractor and Chicago massage presents Lower Back Exercise – Plank Exercise

by Dr. Weisz

Chicago Chiropractor and Chicago massage presents

Plank Exercise to help the low back

Lower Back Exercise – Plank Exercise

This next exercise is an advanced Sciatica Exercise. Usually when the patient’s pain stops radiating in the leg, it’ll centralize in the lower back. This exercise is specialized to strengthen lower back and the abdomen muscles that helps prevent recurring  pain caused by a bulging disc.

The plank exercise helps strengthen abdominals and midsection as well as low back and mid back muscles.

Steps for Plank Exercise

The Plank Exercise – Technique and Tips

1) Shoulder and Arm Position – Elbows must be placed directly beneath your shoulders and keep shoulders down (no shrugging). Weight should be distributed directly under  your upper arms, under the elbows. The forearms  can be pointed forwards with hands relaxed or in a fist. Weight should be under the elbows and not  on the forearms, wrists or hands.

2) Keep the spine aligned – The spine should be lengthened in equal opposite directions. Lift your head away from your shoulders. Do not round the spine or extend the neck. Maintain this long spine throughout the entire duration.
4) Glut activation – Activate the core musculature with a gentle contraction of the abdominals while also contracting the glut muscles, which results in a slight tailbone tuck. This is similar to an animal tucking its tail between its legs.

5) Foot and Leg Positioning – Position your feet the width of your hips. If you have tighter hips with then place your feet a little wider. Do what feels most comfortable for you.  Do not just  balance on the balls of the feet but push your feet backwards into the ground. This   will drive your heels backward and will cause knee extension. This should be counter-balanced with a forward arm drive, creating an “arch effect,” as demonstrated in the video.

6)  Time and frequency –  Hold this position while focusing on tightening your abs until you can no longer maintain a flat bridge. Beginners start with 10 seconds and gradually increase your time. Try to work up to 3 minutes.

WARNING:  Only do this for a short time to start and with all of these consult with a trained healthcare professional first. Remember to not let your hips and back sag. Maintain a flat line from your shoulders to your feet. Watch yourself in front of a mirror to learn the technique.

Dr. Weisz

“We help many people with Low back pain, neck pain, and headaches.”

Chicago Chiropractor and Chicago Massage in Lakeview

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