• Lionel Pannunzio PT / SCS

Two of My Favorite Exercises For Soccer Players With Low Back Pain| Weston | Florida

Updated: Dec 15, 2018






Introduction


Sore Back while you play Soccer or afterwards ?... You are not alone.

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 herniation 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. By ring I mean, not only your front muscles like the abdominals but also, your side muscles and finally your back muscles. This 360  degree ring of muscles as a whole , they wrap the lumbar spine to protect it like a brace. 


In coming emails I will show you how to strengthen all aspects of your core, but today I will focus on your front core. 


Core Strengthening


Core weakness and low back pain go hand to hand, so by now it sound reasonable to exercises your core muscles to actively control your pain. Yes, you may use different modalities like Ice or Heat, take over-the-counter or prescribed medication to mitigate your pain, but it's only when you get your core strength that your back pain will improve for good. 


Core strengthening is a process or sequence of excercises that will challenge your muscles progressively


Below you will find My two favorite exercises to start with when patients complain of low back pain.


Very simple to execute them,  even when pain is acute.


Both help reduce high arch in lumbar spine which is another very common problem people with Low back pain have.


Knee to Chest Mobility Work


First exercises is a Knee to Chest mobility work, to improve hip flexion and gentle mobilize  your lumbar area to reduce symptoms of pain and stiffness. 


Setup


Begin lying on your back with your legs straight.

Movement

Using your hands, slowly pull one knee toward your chest until you feel a gentle stretch in your lower back.

Tip

Make sure to keep your back relaxed and flat on the ground during the stretch.


Neutral Lumbar Spine Curl Up


The second, Neutral Lumbar Spine Curl Up, is a strengthening exercises that targets the abdominal musculature very important to brace and protect the spine. 


Setup


Begin lying on your back with your knees bent, feet resting on the floor, and your hands under your lower back.

Movement

Slowly curl your upper body towards your knees, then return to the starting position and repeat.

Tip

Make sure your low back stays flat on the floor and maintain a gentle chin tuck during the exercise.


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