Core Conditioning and Mobility Exercises for Back Pain

    Published: 06-16-2009
    Views: 27,534
    Founder of King Chiropractic Dr. Neil King demonstrates exercises to strengthen your core, improve mobility, and alleviate back pain.

    Dr. Neil King: Hi, I am Dr. Neil King, founder of King Chiropractic. We are back, we are wiping out that low back pain and now we are in a position that most of you are probably familiar with for back exercises. But I want to reiterate, we did not start here. We started by working on your upper body to teach you how to stabilize your low back. Now, we are going to focus on that famous core conditioning and also mobility throughout the hips and pelvis and here is how we are going to do it. The first exercise you are most, a lot of you are probably familiar with it's called the pelvic tilt but in my 24 years I can't tell you how many people have said, "Oh, yeah I know how to do that.

    " But they don't quite have the mechanics down properly.

    Here is what I want you to do. I want you to think about your hips as a clock and what we are basically going to do is we are going to just dial the clock and here is how you do it. You are in this posture and you are just going to take a relaxed lower body, pelvis, abdomen and everything. Tone your pelvis and slightly flatten your back. So, the way that I talk about it is is it's taking a clock just relax and turning the clock in. You are going to hold that for 15 seconds and then you are going to relax it. You just want to keep your head and your upper body relaxed. You want to feel everything in the transverse abdominals, the muscles down in your lowest, lowest abdominal region. You have got the transverse and then the rectus. We are going to work on the transverse by just dialing that clock in and you are going to hold it there till 15 seconds and then relax and you are going to do five of those.

    Now, we are going to follow that with a couple of advanced exercises and that these they are called bridging. You are going to start with the pelvic tilt that we just started. Dial that clock, hold it momentarily and then gently lift it. You will notice I am not lifting and hyper-extending my back in any fashion. I am not trying to get to any particular position. What I am really doing is I am just flattening the low back and then I am elevating for about three inches off of the floor. Very subtle, I am going to hold that for 15 seconds and then I am going to relax it down and start over. I am going to do five of those. One more quick exercise, same thing, same basis, I am going to change the clock, flattening the back, I am lifting up the pelvis and now I am going to take very tiny steps. I call this bridging with tiny steps or bridging with marching. This is the ultimate core stabilization exercise where you are just like this, each side, do each side ten times and that wraps up the segment on your low back. When you come back we are going to do some stretches to loosen up those hips and finish up wiping out low back pain. Thank you.