Currently viewing the category: "low back stretches"

Los Angeles Chiropractic: Rectus Abdominus Exercises for Core Strength

By On · Add Comment · In abdominal core, abdominal crunches, low back pain, low back stretches, martial arts, MMA fighting, plank pose, ripped abs, six-pack abs, Ultimate Fighting

We’ve been talking a lot about low back pain, and I’ve showed you some great stretches that might help relieve your low back pain, particularly if the source is muscular. Tight low back muscles can be a major, if not the primary, source of low back pain. But sometimes tight low back muscles are only part of the equation–the muscles of the abdominal core may also be weak, causing instability of the lower back and pelvic regions.

I have showed you a fantastic exercise to strengthen the core called plank pose, and for overall firming and stability it can’t be beat. However, the rectus abdominus muscles are also important, especially for athletes. These abdominal muscles are the ones most hardcore exercisers strive to develop; they are the six-pack of ripped abs fame.

Aside from the aesthetics, however, having strong rectus abdominus muscles are important posturally, and they help maintain the integrity of the internal organs by keeping them fixed firmly in the abdominal cavity. But as muscles of movement, the rectus abdominus flexes the torso–that is, they bring the chest toward the pelvis or vice versa, depending on which end is fixed (or both toward one another if neither end fixed)

How is this important to athletes? Anytime one needs to get up off the ground–as in MMA fighting, wrestling, Ultimate Fighting (PrideFC) or any other martial arts competition–the rectus abdominus is involved. As an endurance muscle, a weak rectus abdominus can fatigue leaving you unable to get up. Think body blows in any fight game. The idea is to wind the opponent. Because the rectus abdominus also assists in breathing, particularly when winded, you can see how important it is for these muscles to be fit.

In the video below, I demonstrate the best exercises to strengthen the abdominal muscles. It’s a standard crunch, but with a few critical nuances. Everybody and their mother knows how to do one version or another of the crunch, but so many are rife with biomechanical faults that I encourage you to watch below and refine your crunches–you’ll get the most out of the exercise if you follow the details I demonstrate. You will need to master these two movements–the abdominal hollow and the pelvic tilt–before you start, so give them each up to a week of practice (depending on your fitness level) before starting on the crunches. And then enjoy.

West Hollywood Chiropractic: Lower Back Pain Stretches

By On · Add Comment · In chiropractic adjustment, failed low back surgery, low back pain, low back stretches, quadratus lumborum (QL), West Hollywood sports chiropractor

I’ve recently shown you a great beginners stretch for the quadratus lumborum (QL), which is an oft overlooked cause of low back pain. When this muscle gets tight it can mimic some of the more severe causes of low back pain, and thus many experts, myself included, believe that a number of “failed low back surgeries” might be due to conditions of the QLs. So what to do?

First, it’s crucial that you visit a sports chiropractor. If you are in West Hollywood, you can call my chiropractic office, and I will evaluate the source of your low back pain. You may need a chiropractic adjustment to your lumbar spine, sacrum or pelvis, as each is factor contributing to low back pain. And if your QLs are tight, then you will need to stretch.

Watch the beginners’ QL stretch video here, and if you do not feel like you are getting a sufficient stretch, then try the more advanced low back pain stretches that I demonstrate in the video below. Remember that the QLs are for side bending among other actions, so the advanced stretch is essentially a side bender. Be mindful of your form, as is true with all exercises and stretches, and remember to roll your body back slightly as you stretch, and you should get great results.

Low back pain is never fun, but what complicates things and makes it harder to get relief is not understanding the source of the pain. So, again, get in to see your West Hollywood sports chiropractor for your low back pain relief, exercises and stretches right away. That’s the best way to get back on your feet quickly and feeling good again.

Low Back Pain Stretches: The QLs

By On · Add Comment · In chronically tight muscles, herniated disc, low back pain, low back stretches, lumbar spine, quadratus lumborum (QL), side bending stretch, sports chiropractor

Low back pain comes from many sources–spinal joints, discs, nerves, and of course, chronically tight muscles. One such muscle is the quadratus lumborum (QL); when tight this muscle can mimic the pain of herniated discs or sometimes even kidney pain. Common symptoms are a band of pain going across the back of the lumbar spine, and low back fatigue or tiredness from standing for extended periods.

The quadratus lumborum attaches to the lumbar spine from the pelvic crest to the lower ribs. It is a large, thick muscle in the flank. Quadratus stands for four, which is the number of layers present in the QL muscle. It works as a lateral bender of the lower torso as well as an extender of the low back, along with other functions.

If you are having low back pain, you would be wise to get checked by a sports chiropractor. In the meantime, you can try these stretches. If your QLs are tight, you may get some relief from this basic side bending stretch. In an upcoming post I will show a little more advanced stretch, so that you can take your QLs to the next level. Enjoy.

Twist Stretch Beats Low Back Pain

By On · Add Comment · In hip pain, hip stretches, low back pain, low back stretches, lumbar spine erector spinae, piriformis syndrome, sciatica, twist stretch

Another great stretch for the low back and hip regions is the twist stretch.  A bit different than your typical piriformis stretches, the twist stretch hits the piriformis, glutes and lumbar spine erector spinae (or paraspinals).  Because of this, the twist stretch is great for relieving low back pain, hip pain, piriformis syndrome, and can even help in some cases of sciatica.

Watch the video below to learn the best technique for doing the twist stretch.  The key that you must remember when doing this low back stretch is to keep your lower back straight, so sitting up straight before twisting is imperative.  If you fail to do this important step, you do risk the potential for injury.  I find this point so important because I observe many people at the gym doing a twist stretch with rounded backs.  Listen, if you want to come see me as a herniated disk patient, then twist with a rounded back.  But if you would rather fix your low back pain, then twist with a straight back–simple as that.  Have fun twisting.

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