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

  • Staci C.2/20/2020

    I’m more then pleased with the experience I’ve received from Dr. Ben and the team at Function Performance. The genuine concern for my overall health not just the acute issue is exactly what I was hoping for when finding the right doctor. Dr. Ben is extremely patient and understanding and will do everything to make you feel comfortable, explain the process and give you very knowledgeable advise on improving your current situation as well as how to improve your long term health. Conversations are fun and light making the experience relaxing and looking forward to the next visit. The staff is amazing and beyond helpful. I enjoy walking in as they alway greet me by name and are ready to help with any question I have. I highly recommend Function Performance!

  • 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%.

  • Emily S.6/14/2019

    I love Function Performance!!! Everyone there is amazing!!! I truly can't say enough good things! I have been seeing Dr. Ben and Tim for a few years. I have seen Dr. Kyle a few times as well. They have helped with past injuries, helped me through injuries due to a car accident, and help me cope with my all the side effects of repetitive motion from my job. Dr. Ben is the first chiropractor to suggest a maintenance plan to me and I'm so happy with the results that I tell everyone I can about how amazing these people are. They make you feel welcome as soon as you walk in (Melissa is THE BEST!) and they are professional, personable ROCK STARS! Thank you!!!

  • Talya D.1/14/2020

    Really love working with the chiropractors at Functional performance. They are able to specialize even for a freediver like me. I couldn’t recommend it more!

  • Oregon F.1/15/2020

    My first trip to see Function Performance Sport Chiropractic was prompted by some neck/back issues I was having. I was scheduled to lead a course training a special forces team on breath holding and so needed to be on top of my game. I was amazed how good I felt leaving the first appointment and was able to sneak in a second before my flight. Excited to make them a regular part of my own training and well being. Just visited them yesterday in preparation for my course this weekend in Hawaii. Great staff and great atmosphere.

Schedule An Appointment

Call Us
APPTS
Find Us
Font Resize
Contrast
Call Us Text Us