Lower back pain can make even the most elite athlete sit on the bench. If you are struggling with lower back pain in your everyday life, physical therapy might be the answer you are looking for. Residents of Bayonne, New Jersey, should schedule an appointment today with our Twin Boro Physical Therapy office in Bayonne.
Twin Boro Physical Therapy has been a leader in rehabilitation since 1980. Our professionals treat each patient with dedication, commitment, and respect. When you choose to work with us, you are choosing to work with a team that is motivated to see you succeed and will be by your side each step of the way.
Exercising with Lower Back Pain: Plank Variations
Exercising with lower back pain can be challenging, especially when many movements aggravate your symptoms. However, building strong core and back muscles can help to provide stability to the spine and reduce pain caused by excess strain to the lower back.
Planks are an exercise that targets many muscles in the core, including the obliques, rectus abdominis, quadratus lumborum, and transverse abdominus. It is a low-impact move and does not put pressure on the structures of the spine. When including planks in your fitness regimen, there are a few different variations you can choose. For each one, make sure to maintain your neck in a neutral position so the spine remains straight.
Straight Arm Plank on Knees
For a straight arm plank on your knees, you will begin in a table top position with your shoulders stacked over your wrists and your hips over your knees. From here, walk your hands forward until your core and upper legs and in a straight line. Tilt the pelvis downwards and engage the core and glute muscles. Hold here for as long as able. Try to resist letting the shoulders or pelvis sag.
Elbow Plank on Knees
This type of plank is similar to the knee plank with straight arms, except here you will move down to your elbows. For this movement, start in a straight armed knee plank and find stability in that position. Following this, gently bend the arms and lower yourself to your forearms. Make sure to push through the forearms and do not let the chest or shoulders sag. Maintain engagement in the glutes and core.
Full Straight Arm Plank
For this movement, start in a table top position with your shoulders over your wrists and your hips over your knees. Push through the shoulders to provide stability to the upper body. Engage your core muscles. Following this, gently step back one foot and then the other so both legs are straight and you are making a line from your heels to your shoulders. Engage the hamstrings and glutes. This position is the same as a starting position for a push up. Hold for as long as able.
Full Elbow Plank
Similarly to before, this type of plank is a variation of the straight arm plank. Enter your straight arm plank and find stability. Next, gently lower yourself only your forearms without letting your shoulders or hips sag. You should provide resistance through your forearms and maintain stability. Hold here for as long as able.
Let’s Begin!
We are ready when you are! For residents of Bayonne, New Jersey, there is no time like the present to schedule your first appointment with Twin Boro Physical Therapy in Bayonne. To make your first appointment, call 201.347.0551 or visit our website.
