Low back pain can be frustrating, especially for active people who want to stay fit and enjoy life. At Trailblaze PT & Performance in Hendersonville, NC, we understand how important it is to keep doing what you love without being held back by pain.
Many people believe weak core strength is the main cause of back pain, but that’s not true for most cases. While core training can help support your spine, other areas like hip and thoracic mobility often play a bigger role in improving how you move and reducing pain.
Here are some exercises to try:
- Hip Mobility Stretch: Get into a half-kneeling position (one knee on the ground), lean forward gently, and feel a stretch in the front of your hip.
- Thoracic Rotation: Get into a hands and knees position on the floor and thread your arm under your body, then rotate the opposite direction bringing your hand up toward the sky. Perform 10-15 reps on each side.
- Banded Quadruped Hip Mobility: Place a resistance band around your thighs just above your knees. On hands and knees, move one knee out to the side like a “fire hydrant” while keeping your back stable. Perform 10–15 reps on each side.
Building core strength can help once mobility is addressed. A great exercise is the Pallof Press:
- Stand sideways to a cable machine or resistance band.
- Hold the handle or band in both hands and press straight out in front of you, keeping your torso stable.
- Perform 10–15 reps per side.
If back pain is keeping you from enjoying your favorite activities, Trailblaze PT & Performance in Hendersonville, NC, can help. We’ll work with you to create a plan that fits your goals and gets you back to doing what you love!