Episode 2: How To Safely Engage Your Core With Back Pain: A Beginner's Guide

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If you missed episode 1, you can check out my previous video discussing about core and back immersion therapy, here is the link
⏩   • Episode 1: How To Start And Fix Back ...  

In this episode, we will focus on safely engaging the core muscles for individuals with back pain. Proper breathwork, maintaining a neutral spine position, muscle energy techniques, and printing techniques will be incorporated into a program designed to strengthen the core while minimizing strain on the back.

1. Proper Breathwork: Begin by finding a comfortable seated or lying position. Take a deep breath in through your nose, allowing your belly to expand. Exhale fully through your mouth, drawing your belly button towards your spine. As you inhale, imagine filling your lungs with air and expanding your ribcage. Exhale slowly, engaging your deep abdominal muscles to support your spine. Practice this diaphragmatic breathing technique throughout the exercises.

2. Maintaining a Neutral Spine Position: Lie on your back with knees bent and feet flat on the floor. Place your hands on your hip bones and find the natural curve in your lower back. Gently tilt your pelvis backward, flattening your lower back against the floor. Engage your core muscles by drawing your belly button towards your spine. Maintain this neutral spine position throughout the exercises.

3. Muscle Energy Techniques: Lie on your back with knees bent and feet flat on the floor. Place your hands on your thighs, just above your knees. Push your thighs into your hands while simultaneously resisting with your hands. Hold this isometric contraction for a few seconds, then release. Repeat this muscle energy technique 1015 times, focusing on engaging your core muscles.

4. Printing Techniques: Stand with your feet hipwidth apart and engage your core muscles. Imagine someone is trying to press their hand into your lower back. Resist this pressure by gently pressing your lower back towards their hand. Hold this contraction for a few seconds, then release. Repeat this printing technique 1015 times, focusing on maintaining core engagement. Program:

1. Diaphragmatic Breathing: Practice for 5 minutes at the beginning and end of each session. 2. Supine Pelvic Tilts: Perform 1015 repetitions, focusing on maintaining a neutral spine. 3. Muscle Energy Techniques: Perform 1015 repetitions, engaging the core muscles.

4. Printing Techniques: Perform 1015 repetitions, focusing on core engagement.

Remember to start slowly and gradually increase the intensity and duration of the exercises as your back pain improves. If any exercise causes increased pain or discomfort, stop immediately and consult with a healthcare professional.

It is also recommended to consult with a qualified instructor or physical therapist to ensure proper form and technique.


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⚠ Disclaimer: Consult with a Physician and Exercise Safely ⚠

Before starting any exercise program, it's important to consult with a physician. The exercises shared in this video are not meant to treat or diagnose any medical condition. If you experience increasing pain or discomfort, please stop and seek professional guidance. Remember, any physical activity carries a risk, and by participating in these activities, you assume all responsibility for any potential injuries.
00:00 Introduction
01:18 Proper Technique Breathwork
02:27 Benefits of Core and Back Immersion
04:21 Mindfulness
05:43 Spine Curvatures
07:44 Start of the Program
08:35 Muscle Energy Techniques
10:13 Knee fall out
10:55 Hip Iso Flex
11:29 Hip Iso to Extension
12:07 Hip Adduction Squeezes
12:46 Hip Abduction Iso
13:21 recap
14:06 Farewell