Treatment Pages: Low back pain

Complaint: Increased pain in low back that increases with either prolonged running or cycling or a combination of thereof. Common Causes: Poor posture (sitting, running, cycling, etc…). Weak Core (abdominal strength). Decreased lower extremity flexibility.

Treatment:

Stretching:

McKenzie extension exercises:
Hold: 1-2 seconds
Repeat: 10x

Hamstring stretch: 
Hold:  30 seconds
Repeat: 2x

Hip flexor stretch:
Hold:  30 seconds
Repeat: 2x

Piriformis Stretch:
Hold:  30 seconds
Repeat: 2x

Strengthening (Core):

CORE strengthening: 
Plank:
Hold: 60 seconds
Repeat: 2-3x on each side.

Side Plank:
Hold:  30-60 seconds
repeat 2-3x on each side.