Exercise and Rehab Video Library
Low Back jump
Sciatica and Acute LBP Relief jump
Achilles Tendon jump
Hip and Glutes jump
Neck Pain jump
Mid Back Pain and Stiffness jump
My Low Back Pain Algorithm for Core Strength
Every case of low back pain is a little different. Different tissue injuries, joint dysfunctions and muscle weakness patterns require different exercises, and treatments. Nonetheless, a general core and low back rehab program works for the vast majority of patients to accelerated their recovery process. Maintaining this program and excellent core strength should help to reduce the frequency, and intensity of future back complaints towards zero.
The Algorithm is listed below. After mastering one exercise, receiving the correct feedback from your chiropractor, we move on down the algorithm to the next exercise.
1. Bracing Versus Abdominal Hollowing:
- Before anyone can start an exercise, never mind a core exercise, you have to be able to turn on the muscle you intend to work. Learning to activate and turn on the core muscles, and differentiate the individual core muscles are musts before moving onto the more advanced exercises
2. Diaphragmatic Breathing
- The Diaphragm is an important core muscle that contributes to core strength – it is not just for breathing! People with chronic low back pain have been found to have dysfunctonal breathing patterns
3. Neutral Spine and Hip Hinge
- Adopting and maintain a neutral spine is an important skill for low back health. The joints of the low back are most safe in this neutral position and allows for the most control by the low back musculature. Whatever the exercise, maintaining a neutral spine in the gym is important during the rehab process and beyond.
- Learning to hip hinge, bending forwards by flexing the hips while maintaining a neutral spine, is the first motor pattern we need to rehearse to keep the back in a safe position. Whether bending to pick something off the ground, or with deadlift, the hip hinge is essential for back health.
4. The Big Three: Glute Bridge, Bird Dog and Side Bridge
- Your bread and butter exercises for improving core strength and low back pain. They each focus on different muscle groups of the core and combine the skills we have previously worked on.
5. The Dead-Bug
- Rather than irritate or cause further damage to your back with sit-ups and crunches, we best strengthen the anterior abdominals with this excellent core exercise.
6. Core Progression Exercises (Side-bridge and glute-bridge)
- Building on our established core work, we progress the side and glute bridge to build strength in the core to and have you ready for whatever life throws at you
Shoulder Rehab and Strength Exercises
Tennis Elbow Rehab Exercises
Achilles Tendinopathy Rehab Exercises
Hip Strengthening Protocol
Whether you are interested in improving your hip, glute and core strength for performance or to rehab an injury of the hip, knee or low back, this exercise progression from Dr. Chris Powers is an amazing, evidence informed way to build strength
Sciatica and Acute Low Back Pain Relief
When you have acute low back pain or sciatica, you want to be as functional as possible. Whether tying your shoes, to getting out of bed and even walking, these activities can be unbearable with acute low back pain. This video will help you with safe positions of relief to take load off of your spine and reduce your pain SAFELY.
Neck Pain Stretches
Mid Back Pain and Stiffness