Core Strength: Physical Therapy for the Spine



hi my name is Jesse Mathers I'm a physical therapist at Duke University Medical Center I see people every day with back pain and physical therapy can be an invaluable tool in reducing back pain and getting people back to the activities they love a physical therapist will conduct a thorough interview and examination help determine what your limitations and goals are and develop a customized program just for you we're going to show you two exercises today that help strengthen your body's core the body's core is made up of abdominal muscles hip pelvic and spine muscles that help support your spine having a strong core can help prevent back pain and alleviate back pain before starting an exercise program you may want to consult with your doctor to make sure everything's okay let's get started the first exercise is called a bridge lie on your back and bend your knees tighten your abdominal muscles as if you are putting on a pair of tight pants try not to hold your breath now slowly lift your hips off the bed as high as you can squeezing your gluteal muscles together hold a few seconds and slowly lower back down there should not be any back pain associated with this exercise the next exercise is called a side plank lie on your side with your shoulders hips and knees aligned in a straight line prop yourself on your elbow and look straight ahead to protect your neck leaving your knees on the mat lift your hips off the mat as far as you can hold for several seconds and slowly lower down you'll want to do this exercise on both sides and you can practice holding it for up to 30 seconds for a more difficult version extend your legs and go up on your feet in elbow practice holding this exercise for thirty Seconds on behalf of Duke physical therapy thanks for watching and we hope you feel better soon for more information including instructions on how to make an appointment please visit www.ccltss.org or you

36 Comments

  1. This is there in yoga

  2. Why can I do the bridge so easily (even one legged), but can't even do 1 side plank?

  3. Try this fused it won't work

  4. Great demo of the bridge etc.

  5. This back problems guideline named 7sciatica.com/backpainrelief has really impressed me. I had been a bit doubtful but used it yesterday and woke up with a more relaxed back. Considering that I am content with the final results, I also sent the guide to my mom and dad. They really like the plan too. The perfect option for back problems.. .

  6. This back problems guideline named “Kemzαnο Loni” (Google it) has really impressed me. I had been a bit doubtful but used it yesterday and woke up with a more relaxed back. Considering that I am content with the final results, I also sent the guide to my mom and dad. They really like the plan too. The perfect option for back problems.. .

  7. Mam, pls advice for Cervical Spondalytis pls.

  8. Bowlth

  9. I had a herniated disc before 1 weak can i do this excercise

  10. How to get rid of lower back pain. Will low back pain go away on its own? It depends on the cause and if you can make changes to what's causing it. for more information click here .
    https://petter96.blogspot.com/2019/03/back-pain-break-through.html

  11. Did many days not worthy for me

  12. Nice presentation.

  13. Just two exercises? I was expecting a few more…

  14. madam I have pain in my upper back near shoulder blad especially left side .. I consulted orthopedic but every thing is fine with bone .. which exercise you recommend for me

  15. Mam injury l5 18 mm brake spine

  16. L U M B A G O

  17. Sir, please can you tell.me about the treatment for pain due to the gap in backbone. Please

  18. planks hurt my shoulders.

  19. V v good …..espcl the gurl who fo it….ol

  20. I have lower back compression can I do this ?

  21. https://youtu.be/8cy6w0qt3qs

  22. Check Unflexal handbook if you want to learn about workouts much much more.

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  27. Worst , don't do this exercise it will harm to you.

  28. You should looking for Unflexal if you'd like to get best workouts guide.

  29. Nice

  30. Go to Unflexal page and learn how to do workouts.

  31. goooooooooooooooooooooooooood

  32. There are a few suggestions for exercises for the elderly
    Start with the basics for exercises for the elderly. Get the big picture and explore how to safely begin an exercise program!
    Learn correct posture before you start in order to help maximize the benefits of exercise. Watch our posture video for important exercises.
    Review the proper techniques of breathing to improve your lung function and energy level. This video will show you how.
    Increase your flexibility to allow full motion in your shoulders, hips, and legs with these exercises. Watch our stretching videos for valuable instruction.
    Build strength in the arms, legs and back to greatly enhance your functional independence with our strengthening videos
    Gain endurance and improve your ability to walk and participate in energetic social activities like dancing and nature outings.
    Develop better balance to increase your safety in the home and in community.
    (I read these and why they work from Seniorcises website )

  33. I can only lift my butt a few inches. Is it ok for a start?

  34. Hai doctor … Low back pain l4 l5 disc leg pain

  35. Thanks for sharing your insights in this video, Jessie!

  36. Thanks for posting these spine strengthening moves! VERY useful!

    TheAbStand*net

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