Today, I’m going to outline a very basic program that I’ve used with quite a few of my clients in the past to help them get their back, back on track.

Part one: Warm Up

Before any exercise program it’s probably a good idea to get warmed up.

This is no different in principle for low back pain sufferers or high performance athletes.

The difference in method , however, is that the warm up for back pain relief isn’t the traditional warm up you’re probably thinking about.

There’s no jumping, pushing, pulling or throwing involved. There are no calisthenics.The pace is more controlled and the purpose is a little different.

You probably won’t be huffing and puffing.

Unlike the current dynamic warm up protocols, which are a bit more involved, the low back warm up is more focused on increasing your body awareness and prepping your body for movement precision.

With this type of warm up, we’re not necessarily as interested in breaking a sweat or ramping you up for high intensity exercise. Rather, it’s all about turning the right body bits on and grooving the right movement patterns.

Cat & Camel:

1 set of 6-8 reps

Quadruped Rocking:

2 sets of 6-8 reps

Clamshell

2 sets of 8-12 reps/side

Part 2: The Program

This is where you really start to work the core.

These movements may seem a lot less isolated than the traditional “core” or “abdominal” exercises that were typically prescribed for low back pain resolution. These are designed to engage your core in a coordinated manner while taking into account both core functions of resisting movement and transferring energy.

Don’t be fooled by their simplicity.

When executed correctly, these movements, for most people, will actually be quite challenging. You might just find yourself finally breaking that sweat!

Birddog variations

2 sets of 8-12 reps side x 8-10 s holds

Plank variations

2 sets of 8-12 reps side x 9-10 s holds

Suitcase Carry

2 sets of 30 sec per side

Sit to Stand

2 sets of 8-12 reps

For those of you looking for video on how these exercises should be done, you can check them out on my youtube channel here:

Dev’s YouTube Channel.

I’ve had my clients complete this type of program 1-3 times a day for 2 weeks and many have reported significant changes in their low back pain status in that short period of time.

Remember, while the above is considered a very basic core rehab program, some of these movements may not be suitable for every type of low back pain: too hard, too easy or just plain contraindicated.

Always, ALWAYS do your due diligence and seek the guidance of your healthcare professional before you try out something you found on the internet.

Yours in movement.

Dev Chengkalath

Is the core more than abs?

This post series is NOT going to be a treatise on the definition of the core.

Suffice to say that there are many different interpretations about that subject.

Some consider only the abdominal musculature to be the core.

Others would consider pretty much everything in the torso and midsection to be integral to core function.

In fact, with more research going into fascial lines and connections, I bet we’ll see even more complex core models come in to play in the near future!

That being said, in this post series I’m just going to discuss WHY a functioning core (no matter what your definition) is fundamental for avoiding or resolving low back pain and many other musculoskeletal aches and pains.

As I’ve written before, I believe the core has two main functions. These are:

1. To resist movement. This can be further broken down into resisting flexion (forward bending), extension (bending backwards), side flexion (bending to the side) or any combination of these (rotations).

2. To transfer energy. This includes creating the ability to run, jump, throw, or do pretty much any activity that requires movement in a gravity rich environment.

So why are these two core functions important?

As discussed previously here (causes of low back pain), one of the common elements that often appears is motor control issues. A malfunctioning core falls into this category.

Keeping in mind the first of the two core functions, we can see that resisting movement is a stability function. And that’s what the core should be doing.

Our bodies are constantly under attack by all sorts of forces, many of these which are directly or indirectly influenced by gravity. They are referenced by many titles and go by many different names: shear, torsion, pressure, traction, compression, distraction and so on.

These forces, whether big or small, are constantly wearing down our bodies like water erodes rock and stone over time. These forces will eventually cause enough damage that something will give and we end up in pain or injured.

Eroding Forces

If our core is properly functioning, our bodies are better able to tolerate and dissipate these forces. Our bodies are better able to ward off the negative effects.

Let’s dig a little deeper and see just how a properly functioning core can spare your spine.

When all systems are working properly, the core muscles function to stabilize the many spinal components. If there is less movement through the spine, then there is less potential for wear, tear and damage. The spine is buffered against these eroding forces.

Now don’t get me wrong…I’m not saying that your spine shouldn’t move at all!

Quite the opposite.

There should be a SMALL amount of movement that takes place between the joints of the spinal column.

This is normal and required.

However, in my experience, most people move way TOO MUCH through their lower back thus putting all sorts of body parts at risk for injury, including the discs, joints, and ligaments.

Now moving on to the second core function of transferring energy.

The typical problem here is the potential for inefficient transfer of energy.

This faulty transfer can occur between our bodies and the environment (e.g. loss of energy between the ground and our feet when running) or even between body segments (e.g. loss of power from hips to shoulder to arm to hand when throwing a baseball).

Over time, these energy leaks lead to compensatory movements. These “cheating” ways of movement don’t allow our body to properly buffer against those daily forces, which then puts of muscles, tendons, joints and discs at risk for pain or injury.

So how do you fix these?

In my next post, I’ll outline a short, basic core training program that I’ve used to help clients better understand and apply proper core function to resist movement, to transfer energy and get them back to enjoying a pain free life.

Yours in movement.

Dev Chengkalath

It has the ability to spread knowledge across the globe in real time. You have a problem, google it, and more than likely you’ll find a solution.

So what’s wrong with that?

As a physiotherapist in Toronto, these are the questions I ask myself: How good is the information you’re getting? Is it valid? Reliable? Can it be trusted? Will it help you? Or will it hurt you?

This holds even more weight when dealing with physical issues such as injuries or illness. Plug in your signs and symptoms and within seconds, hundreds, if not thousands of webpages will be returned for your perusal.

It’s no different with relieving low back pain. Plug in those search terms and instantly you’ll have at your disposal more information than you could possibly even use.

When looking at low back pain, a good portion of the information that’s returned discusses strengthening your abs to fix your back problems. At times, this is similar to the information many people are given by their medical and fitness professionals: “Build a strong core to protect your back”.

Unfortunately, abdominal training is typically considered the foundation of core training. In reality, abdominal training is only a small part of the bigger picture. And in some cases, poorly designed or applied abdominal training can actually be what’s keeping you in pain.

As I’ve already talked about six pack abs and low back pain, I’ll just stick to giving you some ideas on how to keep your back strong, safe and healthy. Without further ado, here’s my list of the 3 worst core exercises for people with low back pain:

The abdominal crunch or sit-up: These staples of most back rehab programs should be eliminated because of the tremendous compressive loading forces that they create through the discs of the spine. There are better ways to train the core!

Dr. Stuart McGill, one of the foremost spine researchers in the world, has measured compressive forces of approximately 3300N (730 lbs) in the spine with these types of exercises.

This is equal to the amount of force noted by some government health agencies as the amount of force needed to cause injury!

Abdominal machines (crunch and twist machines): So if crunches or sit-ups can cause as much damage to your spine, imagine what happens when you take the same exercise, restrict movement at certain joints, isolate movement at others (in this case the lumbar spine) and then add a load.

Doesn’t sound very good, does it?

Now take that same flexion movement add a loaded rotation component on the twisting abdominal machines and you’re well on your way to getting yourself sent off to the disabled list.

In fact, we’ve  dubbed these types of exercises “disc herniators” and inform our clients on continuing to do these only if they wish to help us finance our latest exotic car purchase.

www.madwhips.com

Take home message: save your spine and stop flexing and/or twisting through your low back!

Back Extension Machines: As described by Dr. McGill, the repeated spine flexion/extension movements used by these devices create the same conditions that were necessary in his lab to produce disc herniations.

Enough said.

Why would you want to do the same to your back at home?

So there you have it…The 3 worst core exercises for people with low back pain. If you love your back, stop doing them.

Let me know your thoughts. Do you agree? Disagree? Or just not care?

Yours in movement.

Dev Chengkalath

The only problem is that most often people will do the wrong kind of core training. In most cases, the type of training is flexion based (sit-ups, crunches, twists etc) and uses just a small component of the so-called core. 

In this short post, I just want to re-visit what is one of the best foundational core exercises that will also help protect your spine.

Since a picture is worth a thousand words, here is a short clip on the birddog exercise and its variations, popularized by Dr. Stuart McGill.

What are your thoughts on this type of core training? 

Yours in movement.

Dev Chengkalath

Photo courtesy Arlen Roche

Now you too can join in the fun.

For free.

With no pokey underwires, no skin-scarring straps and no constrictive constraints.

All in the comfort of your own home. Or even out at your local playground, if you so desire.

In keeping with the theme of body weight exercises, this post will discuss what is probably one of the most basic of human movements: the push up. 

LIke all other body weight exercises, no external load or vast amounts of space are required. 

In its simplicity, it will confer numerous benefits which include a buffed up bust, souped up shoulders and tantalizing triceps.

This movement is also a fantastic core control and stability exercise. 

It can modified to suit absolute beginners or progressed for even the most advanced trainee. 

As a physical therapist, I use these from shoulder rehab programs to relieving low back pain to general fitness and health.

With this list of positives, you have no reason NOT to be doing these often. 

The Basic Push Up:

Start in a plank position with your hands slightly wider than shoulder-width apart.

Keeping your head in line with your torso, hips and legs, lower your chest towards the ground, under control, as far as you can.

Don’t let your hips sag to the ground or arch up to the ceiling (always maintain that straight line).

When you’ve lowered yourself as far as you can, reverse the movement and push your body back up, using your arms and chest, to the starting plank position.

And there you have it, the basic push up!

If these are too easy or too boring for you, just use your imagination.

The variations are only limited by your imagination. These include close hand position, off-set hand position, feet raised, hands raised, one arm, one leg or any combination of the above. 

Long live push ups!

Dev Chengkalath