safely strengthening core after a back injury

[Anonymous]

Yes, I'm getting advice from my PT as well, but I'm curious about some other opinions about what worked to strengthen your core/back after a low back injury. (Mine was between L5/S1)

The googling I've done gets me too exercises that are too easy (like bird dog, simple planks, side planks, etc.) but doing a "core workout" on youtube is way too hard. I need a middle step!

[Anonymous]

If McGill big three are too easy, you are doing them wrong. Consider buying one of his books.

[Anonymous]

Anonymous wrote:If McGill big three are too easy, you are doing them wrong. Consider buying one of his books.

Really? I've only explored them with youtube videos, but they do seem to warrant a "next step". I'll look at the books.

[Anonymous]

I’m working with a personal trainer because I’m dealing with SI joint issues. Recommend at least a couple 1:1 sessions.

I have found working with a Pilates bar is helpful. It provides some stability while still allowing me to push myself by adding more resistance. Yoga is also great when dealing with lower back issues- but again, I did two private lessons before I started a class to get the modifications to avoid low back strain. A lot of the yoga balance exercises (tree pose, chair pose, etc) engage your core.

Sit ups (really curl ups) with a Pilates bar and yes, planks, are also good for core. Couch/ chair/ assisted (“girls”) pushups if you concentrate on keeping your core tight should not aggravate your lower back. Adding ankle weights to things like bird dogs ups the challenge.

[Anonymous]

Hasn’t your PT given you a personalized regimen? I had exercises I was supposed to do every day, outside of PT sessions. I made rapid progress without adding anything extra.

[Anonymous]

Try the 5 and 10 minute core workouts on peloton. If the move is hard just skip it or modify. Or-
Pre watch them for the sequence and choose 5 that you like ahead of time. Cycle through them until you get stronger

[Anonymous]

Anonymous wrote:Hasn’t your PT given you a personalized regimen? I had exercises I was supposed to do every day, outside of PT sessions. I made rapid progress without adding anything extra.

Nope. Just to try planks in all directions and try pilates. I'm active duty, so I get what I get as far as care - no options.

[Anonymous]

Pilates would be helpful. The best situation would be for you to take several private sessions at a studio where the instructor would work with you on the various apparatus. They would be able to give you modifications to exercises and cueing to perform the exercises correctly and without injury.

[Anonymous]

Anonymous wrote:

Anonymous wrote:If McGill big three are too easy, you are doing them wrong. Consider buying one of his books.

Really? I've only explored them with youtube videos, but they do seem to warrant a "next step". I'll look at the books.

They should be challenging if you progress them alone. Most people get birddog wrong. The books have some great progressions. I would hand you copy if I could. I think the main one was the back mechanic. Good luck!

[Anonymous]

Np who also has lower back issues. Doctor suggested Pilates. Does anyone have a rec for a good studio? I used to do Club Pilates but I found that the instructors there moved a bit too quickly for me.

[Anonymous]

My PT prescribed for my low back strain to do single leg rdls, hip abduction, and single leg squats or Bulgarian split squats using light weights or just bodyweight. Do them everyday or 3x a week.

[Anonymous]

You need Pilates in a studio with a trained instructor who can use the apparatuses with you. I have had good experiences with Studio Body Logic and Bulldawg Physical Therapy and Training, both in Arlington.