• Lionel Pannunzio PT / SCS

The One Exercise that can end your Low Back Pain | Weston | Florida








Introduction


Is your low back pain keeping you from playing soccer ?  ...

you can't play to your full potential due to back pain ? ...


Chronic Low back pain is one of the most frequent causes of pain in Soccer Players. 


There are many reason why you may have developed pain in your lumbar spine: core weakness, tight hip flexors, weak gluteal muscles, Disc herniations or bulging discs.


Regardless of the cause of back pain, a mandatory requirement for people with this condition is to have a Strong Core or Ring of Muscles.


Side Planks


On previous post about low back pain, we stated that the core is a ring of muscles that wraps the spine to protect it for excessive wearing and tear.


We even related core weakness to Chronic Low Back pain and we went further saying that a strong core should be your end goal when recovering or suffering from back pain and we showed you simple exercises to improve the FRONT of the core musculature. 


Today we will focus on the sides of the core and nothing better than SIDE PLANKS  to strengthen these important muscles. These exercises will challenge your side core components like gluteus medius, Quadratus Lumbarum and your abdominal wall.


These are two variations of the same exercises, Plank on Knees and Plank on Elbow.


Plank On Knees




This is the simplest and easiest one, follow by PLANK ON ELBOW which will really


Set Up

  • Begin lying on your side with your knees bent, propped up on your forearm. 

  • Your elbow should be directly under your shoulder.

  • Engage your abdominal muscles and raise your hips up into a side plank position, keeping your knees on the ground. Hold this position, then return to the starting position and repeat.

  • Make sure to keep your core engaged during the exercise. Do not hold your breath or let your hips roll forward, backward, or drop towards the floor.

  • Repeat 5 to 10 times in 1 o 2 sets depending on your tolerance


Plank On Elbow ( first video on top of the page)


This exercises is much more challenging and it's your ultimate goal for a strong side core , so pay close attention to the instructions.


Set Up

  • Begin lying on your side with your feet stacked, resting on your elbow.

  • Lift your hips off the floor so your body is in a straight line and your hips and shoulders are facing forward. Hold this position.

  • Make sure to keep your head in line with your trunk, do not let your hips drop toward the floor, and do not roll forward or backward during the exercise.

  • Repeat 5 to 10 times in 1 o 2 sets depending on your tolerance



You can add them to the other exercises explained on my previous post: crunches and front planks


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Are you having Low Back Pain while playing soccer ?

Do you want to find out what is causing your Back Pain and solve this problems once for all ?




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