Core Stabilization Exercises for Low Back Pain -Trunk Curl Up Exercise
Channel: Mobility Plus Sports Rehab
Date: 14/06/2020

Do you have low back pain during and after sit-ups? Do this core stabilization exercises for low back pain relief ! Keep reading below 👇

The Sit-up exercise was traditionally thought of as “the core exercise” but in reality, it only targets one part of your abdominal muscles, the rectus abdominis, and it puts pressure on your low back (lumbar spine) which can present as pain or stiffness either during or after the sit-ups. If this is you, STOP doing sit-ups 😊. Today, we are going to show you the proper way to perform a variation of the “sit-up” called the trunk “curl-up” to build strength and endurance at the abdominal muscles without hurting your low back and bring you relief!

Video Outline
0:00 Intro
0:10 Trunk curl-up set-up
0:20 Position #1
0:28 Position #2 Off loads the Neck 

Here’s what to do:
1️⃣- Start by laying on your back with one knee bent. Then take one hand and place it in the small of your low back. This is so that you can monitor how much movement is happening at your lower back during the exercise. To goal is to not have any movement or feel your lower back pressing onto your hand. 

2️⃣- Lift your shoulder blades off the ground by curling up. Pay attention to the lower back, you should not feel the low back press into your hand. If that happens, it means that you’re flexing too much and can put pressure on the pain generators. 

3️⃣- If you have neck issues as well, you can take the other hand and support behind the neck and not the top of the head. Raise the head and shoulder blades off the floor and hold that position for 8-10 seconds at a time. 

Maintain a neutral spine position, including your neck too, and slightly lift only the head and shoulder blades off the floor.  It is crucial to keep the neck (cervical spine) and lower torso (lumbar spine) as still as possible. If you experience neck pain during this exercise, do this neck exercise before you do the curl-up: https://www.youtube.com/watch?v=ZfgTTDD3Cwo

❗Please remember, you should NOT ❌feel more neck pain or back pain while doing this exercise. If you do and have questions, please STOP the exercise and give us a call!

At Mobility Plus Sports Rehab, we always start with a thorough exam to make sure we understand your case and provide you with personalized ways to overcome them. We help our patients get rid of their chronic pain quickly and prevent it from coming back. As always, We are here for you!🧡💛💚💙

How do we do this? We do so by educating our patients with self-management strategies and providing pain relief in the office. 

Tell us how many other tips you tried but didn't work? How did they work out for you? Leave the appropriate emoji below!

Want help with your low back pain? 🩺  Click on the link in bio ☝🏼to schedule a complimentary phone consultation with Dr. Li to find out how!

🤜🏼🤛🏼Give it a try! Comment below if you have any questions!

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