Fundamentals Low Back Workshop Recap

Warm-Ups

Focus on mobility through the hips and upper back. This is doubly important for anyone who likes weightlifting, crossfit, or most sports and athletics. We require adequate mobility through the hips and upper back/rib cage so that we don’t force too much motion through the lower back while training.

Hip and Thoracic Spine Mobility Routine:

Cat/Camel; Thoracic Rotation Series; Thoracic Extension Bench; Hip 90/90 Stretches; Adductor Rock Backs

Endurance Testing

Endurance testing is meant to tease out subtle differences in side to side and front to back core endurance that can down the road lead to injuries. Lack of endurance in the core can cause early fatiguing during workouts and is a common reason for injuries in the low back.

We tested endurance in the prone extension, the sit-up endurance, and the side bridge on each side. 

The Foundational Movements

These movements should be developed early on in training and practiced even in elite athletes with a history of low back pain. The key for each is to learn how to control movement (by resisting movement) in the low back. Your goal is to maintain stiffness in the torso while performing these exercises. They can be made more difficult by gradually increasing tension in the body.

Hip Hinge

Modified Curl-Up – (w/ powerlifter Brian Carroll)

Side Bridge – (w/ rolling progression)

Bird Dog

The rules for progressing and regressing exercises:

1. Protect the lower back! You need to be able to control the movement in the lower back. This typically means resisting motion. If you can’t perform the reps perfectly, then regress the exercise. 

2. Progress exercises once you can perform them perfectly. Increase difficulty through increasing tension via exhaling, then by adding resistance with bands or with weights.

Training Options:

Deadlift regressions

Turkish Get-Up

Hardstyle Plank

  • Terry C.2/26/2020

    Dr. Ben and Kyle are very knowledgable and personable. I have been going to Function Performance for almost a year now and every problem I bring they not only focus on the issue but also educate me on how to strengthen and prevent the problem in the future.

    Would recommend!

  • Richard D.7/02/2019

    Dr. Ben Hokenson has been extremely helpful in working with me to regain the fitness that I need to enjoy the hiking, whitewater kayaking, mountain biking, and canoeing that I love. I've had significant scoliosis for awhile, and over the years my engagement with sports, quarter-acre organic garden, and physically demanding professional work started to take a toll. I appreciate Dr. Ben's holistic and creative approach to treatment, his assertiveness with adjustments when appropriate, and his coaching and suggestions for new stretching and strength-building exercises in between sessions that complements our work together. I am now able to enjoy long hikes with my wife again, am more nimble on my feet, and feeling many fewer aches and pains. Thanks for your help Dr. Ben!

  • Anthony H.6/06/2019

    I’ve seen both Kyle and Ben over the last several years and without a doubt they are some of the most professional people I know. The office is always clean, the staff is always friendly, and their knowledge is top notch. I always enjoy coming in, knowing I’m going to be fixed with traditional chiropractic care and possibly with newer technologies. I would send anyone looking for a chiropractor here, 100%.

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  • Andrew S.6/14/2019

    I’ve had a great experience with my treatment at Functional Performance. The whole staff is very nice and professional. The type of treatments that are prescribed are not from your typical chiropractor. They are very well versed in modern approaches to full body fitness and can combine strength training and mobility work to make you move better all around. I definitely recommend using their services.

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