Briding Exercises Low Back Sioux City
Bridging exercises are basic core-strengthening exercises. They do a fantastic job of working the core muscles and getting them to work together. Our core muscles were meant to work together to stabilize the spine. With time and injury, people often lose their “core coordination,” resulting in specific muscles becoming dominant and overactive – meanwhile, others weaken. This muscle imbalance increases the likelihood of muscle fatigue and the corresponding sprains and strains that come as a result of muscle failure.
Everyone has a friend who has bent down to get a sock or shoe off the ground and never gotten back up. It was not the weight of the shoe that caused their back pain, of course. It was their core muscles not paying attention and forgetting to stabilize the spine. This results in the joints “slipping” and produces sprains and strains in the joints, ligaments, and neighboring muscles. Many times, severe lumbosacral or sacroiliac sprains can occur even with simple activities.
Can You Juggle?
We like to describe core-strengthening exercises as stabilizing activities for the core. Think of juggling: You have the strength to juggle and throw three balls up in the air, but do you have the coordination to do so? Bridging exercises are similar to training for juggling. You start out by tossing one ball into the air with the right hand and then progressing to throwing one ball with the left hand. With practice, you would progress to throwing the balls back and forth and finally adding a third ball.
Lower Back Rehabilitation Is a Progression
Bridging exercises build upon each other. We start with two feet apart until we master this position and then move on to bridging with two feet together. These exercises will progress from bridging with two feet apart and two feet together to single-leg modified bridging, single-leg bridging, and single-leg bridging with the other leg extended. The goals are to perform three sets of 10 in each position before moving on to the next, harder exercise.
Bridging exercises on the bench also have corresponding exercises on the exercise ball. With treatment, we will progress to performing the same exercises with an exercise ball, which makes us more unstable and requires the core muscles to work together. The exercise ball enhances our neurologic learning and coordination of the internal oblique, external oblique, rectus abdominus, transverse abdominus, lumbar paraspinal, multifidus, gluteal, and hamstring muscles.
The exercises should be performed in a pain-free motion, and often slower than you think. You should not feel soreness during or immediately after the exercise. Bridging exercises can be modified to be performed in a pain-free range of motion by not raising your waist as high. It does not matter where you start with these exercises; it matters where you end. So do what you can and slowly work through the progression.
The most diligent and consistent patients show the most progress. Whenever someone reaches their goal of three sets of 10 exercise ball bridging exercises on a single leg with the other leg extended, they always experience much less back pain throughout the year. These are the same individuals who might have started out with chronic daily pain. By the end, they are virtually pain free and have very few episodes per year.