Core

Exercises
for
Lower
Back Pain
Rehabilitative exercises to be used after spinal
decompression for back pain caused by:

Herniated Disc
Degenerative Disc Disease
Bulging Disc
Facet Syndrome
Stenosis
Chronic Back Pain
Failed Back Surgery and More

Dr. Barry L. Marks, DC

Medical Director
Orange Spine & Disc Rehabilitation Center
2401 W Chapman Ave, Suite 102
Orange, CA 92868
(714) 938-0575
www.orangespinaldecompression.com

© Copyright 2008 DR. BARRY L. MARKS, DC

 Stretching Exercises for
Lower Back Pain

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Stretching exercises for lower back pain are an important aspect of a cure for lower
back pain. Individual causes of lower back pain vary, and some people are worse than
others, but these gentle stretching exercises should help give back pain relief to most
people.

Back Extension:
This exercise may help alleviate the following
causes of back pain: disk herniation, bulging disc,
back strain and subluxation. It is not recommend
for facet syndrome. Hold this position for a count
of 5, release slightly, then repeat 10-20 times.

Back Arch:
This is the opposite of the back
extension and can be helpful for all
causes of lower back pain including
facet syndrome. Tuck your head and
buttocks in while pushing back up, hold
for 5 seconds, slightly release and
repeat 10-20 times.

Child’s Pose:
Lean forward as far as you can and
reach forward. If you cannot assume
this position, try kneeling on knees then
reaching down towards floor in front.
Reach out for 5 seconds, then release
and repeat.

Stretching exercises for lower back pain are an integral part of your back pain relief
treatment. Daily stretching should help increase flexibility and decrease pain and
tightness.

Knee to Chest Stretch

Lie on your back and bring one or both knees
up towards your chest and grab with your
hands. Pull the knees towards chest until
lower back and buttocks feel tight. Hold for a
count of 5, release slightly then repeat 10-20
times.

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 Muscle Strengthening Exercises
for Lower Back Pain

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Abdominal muscles
As part of the “core” muscles, the abdominals represent a key area for low back pain
sufferers to focus on to stabilize the lower back.

If you are suffering from lower back pain a simple set of exercises for back pain are sit-
ups, crunches or other similar exercises designed to make your abdominal muscles
stronger.

Here are 3 variations of exercises for lower back pain that work the abdomen. Use one,
two or all of them in your routine. Variety helps keep your muscles from adapting, which
makes your exercises more effective.

1. Sit-up
This is the classic exercise we all did in gym class. There are
many variations. Simply lie on your back with knees bent, feet
firmly on floor. Lift your chest and torso up and reach towards
your knees. Lower your body tot eh floor and then repeat.
Performa s many as you can in 20 seconds, rest for 10 seconds
then repeat again. Do as many of these sets as you can and aim
for at least 100 total repetitions each day.

2. Crunch

This is a variant on the sit-up that requires

less movement of the lower back and
therefore may be more comfortable for back
pain sufferers. Start in the same position as
for a sit-up. Lift your knees towards your
chest, curl your torso up and then lift up
only until your shoulder blades are off the
floor. Squeeze with your ab muscles for 1 second then return to start position.
Repeat as many times as you can in 20 seconds, rest for 10 seconds then continue
until 100 repetitions have been attained.

Variation: Use a Therapy or Swiss Ball. If you have neck issues, place your hands
across your chest or rest fingertips on temples.

3. Crunch twist
Same as crunch only instead of reaching straight
upwards, twist to the left, come down then twist tot eh
right on the next rep. This exercise works the oblique
abdominals as well as the erectors in front. Perform in 20
second sets resting for 10 seconds between until you
reach 100.

Variation: Use a Therapy or Swiss Ball. If you have neck issues,

place your hands across your chest

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 4. Hundreds
This is a Pilates exercise to work the erector abs both
upper and lower. Begin on your back with your arms
down to your side; lift your legs up at a 90 degree angle.
Next roll up your chest and hold your abs tight as you
begin to pump your arms up and down about 6 inches
rapidly. For beginners try the legs at 90 degrees. As you
get stronger begin to slowly lower your legs down
towards the floor to work your lower abdominal muscles.
Again try 20 second burst with 10 second rests up to 100
arm pumps.

Muscular balance and strengthening is crucial to cure lower back pain and to provide
stability for the spine and body. These back exercises are a good start to build core
muscle strength.

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Buttocks and Pelvis
The buttocks and pelvis muscles are an important part of core conditioning and should
be a part of every back pain therapy program. These muscles are often overlooked in
favor of their abdominal and back muscle counterparts. The following exercises are
common among Pilates, Yoga, Chiropractic and physical therapy practitioners to
strengthen and stabilize the pelvis.

1. Bridge
Lie flat on your back with your knees bent
and feet flat on floor. Push down with your
feet while lifting the buttocks off the floor.
Hold the pose while tightening your
buttocks for a few seconds then lower.
Repeat 10-20 times.

Alternate #1: Swiss ball version

Alternate #2 for more advanced

users: After you lift your buttocks of
the floor, gently oscillate your pelvis up and
down a few inches several times before lowering.

2. Donkey kick
Assume a hands and knees position on
floor. Lift one leg up and extend up and
out. Hold for a few seconds then lower
and lift the other leg. Repeat 10-20 times
each leg.

Alternate: When lifting the leg, bend the

knee at a 90 degree angle and push your
foot towards the ceiling.

3. Lateral Leg Raises

Lie on your side and either lay with
your head on a pillow or prop up and
stabilize with your hand. Lift your leg
up for a few seconds then lower.
Repeat 10-20 times.

Alternate: Slowly swirl leg as you

raise it to exercise more muscles.

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Back Muscles
The muscles of your back are obviously important in maintaining proper strength of your
core muscles as a cure for lower back pain and as part of a larger back pain therapy
program. Be careful that your back is ready for a work out since introduction of
exercises for lower back pain can aggravate the problem. Make sure you have
progressed through stretching exercises for lower back pain comfortably before
attempting these exercises.

1. Plank
This exercise is called a “plank”
because you are trying to make
your body as straight and rigid as
a plank of wood. Lie face down
resting on your bent forearms and
toes. Hold position for 10-20 seconds then lower yourself. Rest for 10 seconds
then repeat. You may either do these as multiple 10-20 second repetitions or try
to hold the position for single a stint of up to 1 minute.

2. Side Planks
This variation works the lateral hip and back muscles.

Beginners use the modified plank using a bent

knee and propping up on your arm. Hold 10-20
seconds then lower yourself. Repeat for several
repetitions or one long exercise. Repeat for the
opposite side.

Advanced version is to rest on your

outstretched foot and hand as shown. Hold
position for 10-20 seconds then lower
yourself and repeat.

3. Superman
Lie on stomach and reach arms out in
front of you and lift them off the floor
while lifting your legs off the floor as in
flying like the super hero. Hold position
for 10-20 seconds then lower yourself
and repeat several times.

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 4. Swimmer
Similar to Superman, but with this lower
back pain exercise, lift your left arm and
right leg up, hold for a few seconds then
release and lift right arm and left leg.
Repeat 10-20 times.

5. Therapy Ball Back Extension

Lay on therapy or Swiss ball with feet on
floor. Press back against ball for a few
seconds, release and repeat 10-20 times.

Alternate: Sit on floor and push ball back

against a wall.

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 Lower Back Pain Resting Postures

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Back Pain Relief
At times to relieve tension and muscle pain when suffering from herniated disk, bulging
disc, degenerative disc disease or other causes of back pain, try these positions.

Swiss ball stretch

Lay across a therapy ball and let it slowly
stretch your back muscles to relieve pain.

90-90 Position
This back pain relief posture is named after
having your hips bend at 90 degrees and the
knees at 90 degrees. Use a couch or chair to
support your legs.

If you have sciatica, put the non-painful leg into

the 90-90 position while allowing the painful leg
to stretch out as straight as possible with the toes
pointing upwards.

(Note: Her head should be on the floor or a pillow)

Back and Hamstring Stretch

The hamstring group of muscles located on the
back of your upper thigh produces tremendous
pressure on the lower back when too tight. This
posture will help stretch the back and hamstrings
for back pain relief.

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Spinal Decompression in Orange
If you suffer from back pain due to herniated disk, degenerative disc disease, bulging
discs, slipped disc, ruptured disc, sciatica, spinal stenosis, facet syndrome or any of the
other common causes of low back pain, then you’ve probably heard about spinal
decompression.

Seems like wherever you turn you see or hear ads for this new back pain therapy. But
what is it? And does it really work?

The concept of distracting a disc to relieve pressure is nothing new. Traction units in
various forms have been around a long time. Until recently however, traction was
unable to create meaningful disc decompression due to a protective mechanism of the
body by which muscle spasms lock the disc shut.

With the advance of computer technology,

researchers were able to figure out a way to trick
the body into thinking it isn’t being distracted. The
result: no protective spasm and the ability to finally
open up the disc space to cause changes within the
discs. The leader in spinal decompression
technology is Axiom Worldwide, the makers of the
DRX9000, arguable the best spinal decompression
unit available.

Research is ongoing, but all accounts to date show

great promise. A very high percentage of patients
report less back and leg pain and over 80% report
complete relief from pain. Before and after MRI’s
prove that the disc is actually being repaired with
more hydration and less bulging.

Readers must be cautioned however, since not all

back pain and sciatica sufferers are good candidates for this newer procedure.

You Cannot Have Spinal Decompression Therapy if:

• Spinal fusion
• Metallic spinal implants (bolts, plates, screws)
• Fresh disc surgery (less than 6 mos)
• Severe bony stenosis
• Severe osteoporosis
• Grade II or greater spondylolisthesis
• Cancer or tumors of the spine
• Infection of the spine
• Pregnancy

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 • Aortic aneurysm repair
• Inability to lie flat on your back

Conditions Treatable with Spinal Decompression:

• Herniated disk
• Degenerative disc disease
• Bulging discs
• Slipped disc
• Ruptured disc
• Sciatica
• Spinal stenosis
• Facet syndrome
• Chronic lower back pain
• Failed back surgery (without metal implants)

How Do You Know if You Are Eligible for Spinal Decompression?

Specialized consultation and physical examination by a spinal decompression specialist
MRI or CT scan

Your family physician, orthopedic surgeon, chiropractor, acupuncturist, or physical

therapist has no idea whether or not you are eligible. Only a doctor who specializes in
this treatment has the training and qualifications to know. In order to find out, you must
have an evaluation and an MRI or CT scan review. Beware of any doctor who accepts
you for care without a thorough history, examination and MRI review.

Free Spinal Decompression Qualification Evaluation with “OC’s

Professor of Back & Leg Pain”:
Orange County is home to one of the very first dedicated DRX9000 Spinal
Decompression Centers, Orange Spine & Disc Rehabilitation Center in Orange, CA. Each
month Medical Director Dr. Barry L. Marks, DC sets aside a certain number of Free
Evaluation appointments to help severe back pain and sciatica sufferers find out if they
are good candidates for this procedure. To see if any appointments are available this
month call (714) 938-0575 or email Dr. Marks’ office at info@spinediscrehab.com.

For more information including a Free Report in the mail, follow this link:
http://www.spinediscrehab.com/drx9000.htm

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