Low back pain is one of the most common symptoms that occurs following an auto accident. The following exercises are designed to decrease pain and improve strength and stability while placing minimal load on our the spine itself.
1. Pelvic Rocks
Decreasing pain is goal number one for acute low back pain following a car accident. 'Pelvic Rocks' help override pain signals to the brain while improving blood flow to speed the healing process
Clinician Notes: Injured joints can be irritated if pushed to end range be sure to keep these in a pain free range.
2. The Curl Up
The next goal is to protect the spine from further irritation by strengthening the muscles around the spine (our core). The Curl Up is a great exercise to activate our core muscles while placing minimal load on the spine.
3. Side Bridge
The 'Side Bridge' is a necessary exercise to further protect the spine through strengthening of deeper spinal stabilizers.
Clinician Notes: In the acute phase we'll want to start on our knees, keeping body in line and not letting shoulder rotate forward or back.
The Birddog strengthens postural muscles that also protect our spine while placing minimal load on the spine.
Clinician Notes: Don't let back arch keep core tight) and avoid spinal twisting by reaching foot back toward wall (not up toward ceiling)
EVOLVE PERFORMANCE HEALTHCARE IS LOCATED IN NE PORTLAND AND SPECIALIZES IN THE LONG TERM RECOVERY OF INJURIES SUSTAINED IN A CAR ACCIDENT. RECEIVE ONE-ON-ONE, PERSONALIZED CARE (CHIROPRACTIC, MASSAGE, AND PHYSICAL THERAPY) WITH NO OUT OF POCKET COSTS.
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Sustainable pain relief following a car accident is possible. Evolve Performance Healthcare's unique combination of full body chiropractic care, soft tissue therapy, and structured rehabilitation plans have helped hundreds of patients recover quickly and effectively following a car accident. Please reach out if you have any further questions.
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