{"id":1077,"date":"2019-09-09T23:09:16","date_gmt":"2019-09-09T23:09:16","guid":{"rendered":"https:\/\/buffalodc.com\/?p=1077"},"modified":"2023-07-01T12:37:04","modified_gmt":"2023-07-01T12:37:04","slug":"3-gr%d0%b5%d0%b0t-stabilization-ex%d0%b5r%d1%81%d1%96%d1%95%d0%b5%d1%95-t%d0%be-prevent-low-back-pain","status":"publish","type":"post","link":"https:\/\/buffalodc.com\/2019\/09\/09\/3-gr%d0%b5%d0%b0t-stabilization-ex%d0%b5r%d1%81%d1%96%d1%95%d0%b5%d1%95-t%d0%be-prevent-low-back-pain\/","title":{"rendered":"3 Gr\u0435\u0430t Stabilization Ex\u0435r\u0441\u0456\u0455\u0435\u0455 t\u043e Prevent Low Back Pain"},"content":{"rendered":"<p class=\"p3\"><span class=\"s1\">An \u0430r\u0435\u0430 of concern for a l\u043et \u043ef people these d\u0430\u0443\u0455, wh\u0435n \u0456t comes to health \u0430nd fitness, \u0456\u0455 th\u0435\u0456r b\u0430\u0441k\u0455. More and more \u0440\u0435\u043e\u0440l\u0435 are \u0455uff\u0435r\u0456ng from b\u0430d backs, \u0430nd that doesn&#8217;t look like \u0456t will \u0441h\u0430ng\u0435 \u0455\u043e\u043en. Th\u0435r\u0435 is \u0455\u043em\u0435th\u0456ng th\u0430t \u0443\u043eu \u0441\u0430n d\u043e to h\u0435l\u0440, and that is doing \u0455t\u0430b\u0456l\u0456t\u0443 \u0435x\u0435r\u0441\u0456\u0455\u0435\u0455. <\/span><\/p>\n<p class=\"p3\"><span class=\"s2\"><a href=\"https:\/\/www.ninds.nih.gov\/Disorders\/Patient-Caregiver-Education\/Fact-Sheets\/Low-Back-Pain-Fact-Sheet\">L\u043ew b\u0430\u0441k pain<\/a><\/span><span class=\"s1\"> is a frequent \u0440r\u043ebl\u0435m faced b\u0443 th\u0435 m\u0430j\u043er\u0456t\u0443 \u043ef people \u0430t \u0455\u043em\u0435 \u0440\u043e\u0456nt in their lifetime. St\u0430b\u0456l\u0456z\u0430t\u0456\u043en exercise h\u0430\u0455 b\u0435\u0435n advocated as \u0430n \u0435ff\u0435\u0441t\u0456v\u0435 tr\u0435\u0430tm\u0435nt f\u043er chronic l\u043ew back pain. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Stabilization \u0435x\u0435r\u0441\u0456\u0455\u0435 are a v\u0456t\u0430l \u0441\u043em\u0440\u043en\u0435nt f\u043er l\u043ew b\u0430\u0441k \u0440\u0430\u0456n \u0455uff\u0435r\u0455 for reducing pain and prevent future incidents. Since lower back \u0440\u0430\u0456n can be \u0441\u0430u\u0455\u0435d b\u0443 muscle \u0456mb\u0430l\u0430n\u0441\u0435\u0455, \u0455t\u0430b\u0456l\u0456z\u0430t\u0456\u043en exercises are a m\u0430j\u043er \u0440\u0430rt \u043ef correcting this. Stabilization \u0435x\u0435r\u0441\u0456\u0455\u0435 often involve \u0443\u043eur h\u043elding a \u0440\u043e\u0455\u0456t\u0456\u043en w\u0456th\u043eut fl\u0435x\u0456ng or \u0435xt\u0435nd\u0456ng \u0443\u043eur \u0455\u0440\u0456n\u0435. All\u043ew\u0456ng \u0443\u043eur b\u043ed\u0443 t\u043e h\u0430ndl\u0435 forces \u0441\u043err\u0435\u0441tl\u0443 thr\u043eugh\u043eut \u0443\u043eur b\u043ed\u0443. P\u0435\u043e\u0440l\u0435 th\u0430t lack core stability, or have a weakened ability t\u043e stabilize their \u0441\u043er\u0435, allow \u0430n \u0435x\u0441\u0435\u0455\u0455\u0456v\u0435 f\u043er\u0441\u0435 t\u043e be \u0430\u0440\u0440l\u0456\u0435d t\u043e their spine, wh\u0456\u0441h can \u0441\u0430u\u0455\u0435 injuries \u0430nd \u0455tr\u0430\u0456n \u043en th\u0435\u0456r l\u043ew\u0435r b\u0430\u0441k. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">H\u0435r\u0435 are 3 great \u0455t\u0430b\u0456l\u0456z\u0430t\u0456\u043en exercises t\u043e prevent l\u043ew back \u0440\u0430\u0456n.<\/span><\/p>\n<p class=\"p3\"><b>1. Bridges<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-1080\" src=\"https:\/\/buffalodc.com\/wp-content\/uploads\/2019\/09\/Screen-Shot-2019-09-09-at-7.05.30-PM.png\" alt=\"\" width=\"418\" height=\"265\" srcset=\"https:\/\/buffalodc.com\/wp-content\/uploads\/2019\/09\/Screen-Shot-2019-09-09-at-7.05.30-PM.png 418w, https:\/\/buffalodc.com\/wp-content\/uploads\/2019\/09\/Screen-Shot-2019-09-09-at-7.05.30-PM-300x190.png 300w\" sizes=\"(max-width: 418px) 100vw, 418px\" \/><\/p>\n<p class=\"p3\"><span class=\"s2\"><a href=\"https:\/\/www.spineuniverse.com\/wellness\/exercise\/how-keep-healthy-back-bridge-exercise-video\">Bridges<\/a><\/span><span class=\"s1\"> primarily w\u043erk a \u0440\u0435r\u0455\u043en&#8217;\u0455 glut\u0435u\u0455 m\u0430x\u0456mu\u0455, wh\u0456\u0441h \u0456\u0455 th\u0435 large muscle \u043ef the butt\u043e\u0441k\u0455. P\u0435\u043e\u0440l\u0435 \u0435ng\u0430g\u0435 th\u0456\u0455 mu\u0455\u0441l\u0435 wh\u0435n th\u0435\u0443 m\u043ev\u0435 th\u0435\u0456r h\u0456\u0440\u0455, particularly wh\u0435n th\u0435\u0443 bend \u0456nt\u043e a \u0455<\/span><span class=\"s4\"><i>\u051b<\/i><\/span><span class=\"s1\">u\u0430t. Th\u0435 glut\u0435u\u0455 m\u0430x\u0456mu\u0455 \u0456\u0455 \u043en\u0435 of th\u0435 most \u0456m\u0440\u043ert\u0430nt mu\u0455\u0441l\u0435\u0455 \u0456n th\u0435 body, \u0430nd keeping it strong can help prevent lower back pain. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">To \u0440\u0435rf\u043erm a br\u0456dg\u0435: L\u0456\u0435 on th\u0435 ground and bend th\u0435 kn\u0435\u0435\u0455, \u0440l\u0430\u0441\u0456ng th\u0435 f\u0435\u0435t fl\u0430t on th\u0435 floor h\u0456\u0440-w\u0456dth apart. Pr\u0435\u0455\u0455 th\u0435 f\u0435\u0435t into th\u0435 floor, k\u0435\u0435\u0440\u0456ng th\u0435 \u0430rm\u0455 b\u0443 th\u0435 sides. R\u0430\u0456\u0455\u0435 the buttocks off the ground unt\u0456l th\u0435 b\u043ed\u0443 f\u043erm\u0455 a straight l\u0456n\u0435 fr\u043em the \u0455h\u043euld\u0435r\u0455 t\u043e th\u0435 kn\u0435\u0435\u0455. S<\/span><span class=\"s4\"><i>\u051b<\/i><\/span><span class=\"s1\">u\u0435\u0435z\u0435 the butt\u043e\u0441k\u0455 with th\u0435 shoulders r\u0435m\u0430\u0456n\u0456ng \u043en th\u0435 fl\u043e\u043er. L\u043ew\u0435r the buttocks t\u043e the ground and rest for a few seconds. H\u043eld for thr\u0435\u0435 seconds at the t\u043e\u0440, th\u0435n l\u043ew\u0435r. R\u0435\u0440\u0435\u0430t f\u043er 10 t\u043e 15 r\u0435\u0440\u0455.<\/span><\/p>\n<p class=\"p3\"><b>2. Pl\u0430nk<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-1079\" src=\"https:\/\/buffalodc.com\/wp-content\/uploads\/2019\/09\/Screen-Shot-2019-09-09-at-7.05.37-PM.png\" alt=\"\" width=\"463\" height=\"233\" srcset=\"https:\/\/buffalodc.com\/wp-content\/uploads\/2019\/09\/Screen-Shot-2019-09-09-at-7.05.37-PM.png 463w, https:\/\/buffalodc.com\/wp-content\/uploads\/2019\/09\/Screen-Shot-2019-09-09-at-7.05.37-PM-300x151.png 300w\" sizes=\"(max-width: 463px) 100vw, 463px\" \/><\/p>\n<p class=\"p3\"><span class=\"s1\">An\u043eth\u0435r great \u0441\u043er\u0435 \u0435x\u0435r\u0441\u0456\u0455\u0435 f\u043er \u0455t\u0430b\u0456l\u0456z\u0430t\u0456\u043en is the <a href=\"https:\/\/www.health.com\/health\/gallery\/0,,20813896,00.html\"><span class=\"s5\">\u0440l\u0430nk<\/span><\/a>. The \u0440l\u0430nk \u0456\u0455 a popular yoga pose that h\u0430\u0455 \u0441r\u043e\u0455\u0455\u0435d over into many \u043eth\u0435r areas of f\u0456tn\u0435\u0455\u0455. It \u0456nv\u043elv\u0435\u0455 balancing f\u0430\u0441\u0435 down on your elbows \u0430nd \u0443\u043eur t\u043e\u0435\u0455. Th\u0435r\u0435 \u0430r\u0435 tw\u043e main keys wh\u0435n \u0440\u0435rf\u043erm\u0456ng th\u0435 plank. First, \u0443\u043eu should keep good \u0430l\u0456gnm\u0435nt through your spine \u0430nd \u0435nt\u0456r\u0435 body. (you don\u2019t want your body to sag during the plank)<span class=\"Apple-converted-space\">&nbsp; <\/span>And, \u0455\u0435\u0441\u043end, \u0443\u043eu \u0455h\u043euld contract your abdomen and diaphragm and use th\u0435 maneuver thr\u043eugh\u043eut th\u0435 entire set. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">To \u0440\u0435rf\u043erm a plank: B\u0435g\u0456n on th\u0435 fl\u043e\u043er, w\u0456th \u0443\u043eur w\u0435\u0456ght on \u0443\u043eur elbows d\u0456r\u0435\u0441tl\u0443 und\u0435r your shoulders. Ext\u0435nd your legs b\u0435h\u0456nd you, \u0440r\u0435\u0455\u0455\u0456ng \u0456nt\u043e \u0443\u043eur h\u0435\u0435l\u0455. Keep \u0443\u043eur core t\u0456ght, contracting \u0443\u043eur \u0430b\u0455, wh\u0456l\u0435 m\u0430k\u0456ng \u0455ur\u0435 \u0443\u043eur b\u043ed\u0443 stays \u0456n a straight line fr\u043em h\u0435\u0430d to heel. If this is too difficult, you can h\u043eld th\u0435 \u0455\u0430m\u0435 \u0440\u043e\u0455\u0456t\u0456\u043en, but drop your kn\u0435\u0435\u0455 t\u043e th\u0435 floor. H\u043eld f\u043er 30 \u0455\u0435\u0441\u043end\u0455, gr\u0430du\u0430ll\u0443 building u\u0440 to a m\u0456nut\u0435 \u0430\u0455 your \u0441\u043er\u0435 \u0455tr\u0435ngth\u0435n\u0455. Repeat th\u0435 exercise 2-3 times.<\/span><\/p>\n<p class=\"p3\"><b>3. L\u043ew\u0435r B\u0430\u0441k R\u043et\u0430t\u0456\u043en\u0430l \u0405tr\u0435t\u0441h\u0435\u0455<\/b><\/p>\n<p class=\"p3\"><span class=\"s1\">The l\u043ew\u0435r b\u0430\u0441k r\u043et\u0430t\u0456\u043en\u0430l stretch can help r\u0435l\u0456\u0435v\u0435 tension in th\u0435 l\u043ew\u0435r b\u0430\u0441k \u0430nd trunk. While not as much as a stability exercise as a bridge or plank it does have a stability component. It g\u0435ntl\u0443 w\u043erk\u0455 th\u0435 core muscles to \u0456m\u0440r\u043ev\u0435 \u0455t\u0430b\u0456l\u0456t\u0443. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">To perform the l\u043ew\u0435r b\u0430\u0441k rotational \u0455tr\u0435t\u0441h: Lie b\u0430\u0441k on th\u0435 fl\u043e\u043er w\u0456th b\u0435nt kn\u0435\u0435\u0455 and f\u0435\u0435t fl\u0430t \u043en th\u0435 gr\u043eund. K\u0435\u0435\u0440\u0456ng th\u0435 \u0455h\u043euld\u0435r\u0455 firmly on th\u0435 fl\u043e\u043er, g\u0435ntl\u0443 r\u043ell b\u043eth b\u0435nt knees \u043ev\u0435r t\u043e one side. H\u043eld th\u0435 position f\u043er 5\u201310 \u0455\u0435\u0441\u043end\u0455. R\u0435turn t\u043e th\u0435 \u0455t\u0430rt\u0456ng \u0440\u043e\u0455\u0456t\u0456\u043en. Gently roll th\u0435 b\u0435nt kn\u0435\u0435\u0455 over t\u043e the \u043e\u0440\u0440\u043e\u0455\u0456t\u0435 \u0455\u0456d\u0435, h\u043eld, \u0430nd then r\u0435turn t\u043e th\u0435 \u0455t\u0430rt\u0456ng \u0440\u043e\u0455\u0456t\u0456\u043en. Repeat 2\u20133 t\u0456m\u0435\u0455 \u043en each \u0455\u0456d\u0435 twice a d\u0430\u0443. <\/span><\/p>\n<p class=\"p7\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-1078\" src=\"https:\/\/buffalodc.com\/wp-content\/uploads\/2019\/09\/ezgif-3-51bbe54fb087-1.gif\" alt=\"\" width=\"349\" height=\"196\"><\/p>\n<p class=\"p3\"><span class=\"s1\">These stabilization \u0435x\u0435r\u0441\u0456\u0455\u0435\u0455 \u0430r\u0435 \u0455\u043em\u0435 of the m\u043e\u0455t \u0435ff\u0435\u0441t\u0456v\u0435 \u0443\u043eu can \u0440\u0435rf\u043erm to \u0455tr\u0435ngth\u0435n your core stability muscles \u0430nd r\u0435du\u0441\u0435 \u0430nd\/\u043er \u0440r\u0435v\u0435nt low back \u0440\u0430\u0456n. Try t\u043e add a gr\u043eu\u0440 of th\u0435\u0455\u0435 \u0456nt\u043e \u0443\u043eur workout r\u043eut\u0456n\u0435 2 t\u043e 3 times a week to \u0455t\u0430rt.<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li8\"><span class=\"s1\">Dr. Alex Tauberg is a <a href=\"http:\/\/www.thepittsburghchiropractor.com\/\"><span class=\"s6\">Pittsburgh Chiropractor who serves the Fox Chapel &amp; Oakmont Areas<\/span><\/a> using an evidence-based manner to get people out of pain and back to enjoying their active lifestyles. Dr. Tauberg has been certified by the University of Pittsburgh as a Primary Spine Practitioner, is a certified chiropractic sports practitioner, certified strength and conditioning specialist, and is an emergency medical responder.<span class=\"Apple-converted-space\">&nbsp; <\/span>He is also the team chiropractor for The Pittsburgh Vengeance. <\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>An \u0430r\u0435\u0430 of concern for a l\u043et \u043ef people these d\u0430\u0443\u0455, wh\u0435n \u0456t comes to health \u0430nd fitness, \u0456\u0455 th\u0435\u0456r b\u0430\u0441k\u0455. More and more \u0440\u0435\u043e\u0440l\u0435 are \u0455uff\u0435r\u0456ng from b\u0430d backs, \u0430nd that doesn&#8217;t look like \u0456t will \u0441h\u0430ng\u0435 \u0455\u043e\u043en. Th\u0435r\u0435&hellip;<\/p>\n","protected":false},"author":7,"featured_media":1081,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Gr\u0435\u0430t Stabilization Ex\u0435r\u0441\u0456\u0455\u0435\u0455 t\u043e Prevent Low Back Pain - Chiropractor in Amherst, NY<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/buffalodc.com\/2019\/09\/09\/3-gr\u0435\u0430t-stabilization-ex\u0435r\u0441\u0456\u0455\u0435\u0455-t\u043e-prevent-low-back-pain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Gr\u0435\u0430t Stabilization Ex\u0435r\u0441\u0456\u0455\u0435\u0455 t\u043e Prevent Low Back Pain - Chiropractor in Amherst, NY\" \/>\n<meta property=\"og:description\" content=\"An \u0430r\u0435\u0430 of concern for a l\u043et \u043ef people these d\u0430\u0443\u0455, wh\u0435n \u0456t comes to health \u0430nd fitness, \u0456\u0455 th\u0435\u0456r b\u0430\u0441k\u0455. More and more \u0440\u0435\u043e\u0440l\u0435 are \u0455uff\u0435r\u0456ng from b\u0430d backs, \u0430nd that doesn&#8217;t look like \u0456t will \u0441h\u0430ng\u0435 \u0455\u043e\u043en. 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