Soooo I herniated a disc in my back February of last year and my back unfortunately hasn't been the same since. The only thing that has helped me see some improvement are from these exercises, designed by my Physical Therapist (Adam at Rexburg Rehabilitation-he is excellent if you're in the area). My herniated disc is between L5 and S1, right at the prime of my lower back, which is a very common place to injure your back. Since then, so many of my friends have come to me with lower back pain as well and have asked what gave me relief. I show them these and it's a miracle every time:) I will say consistency is absolutely necessary though. I do these every single night (yes Saturday and Sunday too), for I have to in order to keep my back's strength up to allow it to heal. I also have worked up to these repetitions; I listed under each picture what I started with and where I am at now. I too, don't stop at all in between these workouts for I notice a bigger difference in my back's strength if I don't. So enjoy these more than awkward photos of me working out:) Hey, at least it's for your benefit! I hope they can help you! Plank: Start: 60 sec Now: 100 sec My bum is in the air on purpose-it hurts my back way too much to come down all the way. When I first started, I looked like a triangle. Start where your back doesn't hurt when you are in that position. Start: 20 reps Now: 70 reps each side This one makes you feel like an ultimate Grandma, but it's fine. You simply do the above and switch off which arm and foot you are lifting. I am only using 3lb weights here. Start: 15 reps Now: 30 reps This is to strengthen your core. Don't let your feet touch the ground throughout the exercise and bring your legs up slowlyyyy with a bend in between and then bring back down slowly and straight legged. Start: 15 reps (green band) Now: 30 reps (black band) each side Pretty straightforward. Stand on opposite side of the band with your foot. Pull up and across fast and slowly back down. Repeat. Also works even better if you tie a knot in the band and put it in the hinge of a doorway. Start: 10 reps Now: 30 reps This one is a total balancing act to help strengthen your back. It's a lot harder than it looks. Stay on your hands the whole time, using your core to bring your legs up with the ball and roll back. Start: 20 reps Now: 35 reps
Last but not least, the Angry Cat and Sad Camel (or whatever it is called). I forgot to get a photo of this, but you are on all four limbs on the floor and arch your back up as much as you can, and then sink your back into the ground as much as you can. This one always gives me such relief. Enjoy! I hope they help you!!
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AuthorHey I'm Andrea, a brand new Mom who is completely obsessed with my baby. Thanks for stopping by! Categories
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April 2021
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