View Workout (Brandon Babcock)
Back Fix | Day #1
October 17, 2013 (Afternoon)
Exercise Type: Other
Weather: 84 (94) degrees, sunny
Comments:
Today begins my attempt at fixing my back. My goal is to become capable of running without back pain as well as participate in other physically intensive activities such as weight training and sports. The process will consist of 40 days. If improvement is shown, efforts will continue.
After plenty of research, over three years of dealing with the issue, and visiting two different physical therapy centers, I have compiled 19 different stretches and exercises that should increase my flexibility and stability.
The first 10 (1-10) days will consist of just stretches. My hopes are that this will establish a routine and begin increasing my flexibility to possibly ease some pain and establish a good base for exercises. These stretches will focus on my lower back, hips, hamstrings, and knees.
-Knee-to-Chest Stretch: Unilateral
-Knee-to-Chest Stretch: Bilateral
-Supine Hamstring Stretch
-Supine Piriformis Stretch
The next 10 (11-20) days will consist of the continuation of all of the stretches above as well as strengthening of the back, hips, knees, and abs.
-Pelvic Tilt
-Straight Leg Raise
-Hip Abduction (Side-Lying) (Both Sides)
-Hip Extension (Prone)
-Planks (Front+Side) (15 Second Hold, 3 Times)
The next 10 (21-30) days will consist of the continuation of all of the stretches and exercises above as well as trunk stability, more hip and knee strengthening, and more back strengthening.
-Unilateral Isometric Hip Flexion
-Upper/Lower Extremity Extension (All-Fours)
-Hip Abductor Strengthening with Resistive Band
-Isometric Hip Adduction (With Pillow)
-Wall Slides
The next 10 (31-40) days will consist of the continuation of all of the stretches and exercises above as well as more trunk stability, hamstring strengthening, more ab strengthening, and buttocks strengthening.
-Bridging (Stability Ball Under Feet)
-Hamstring Curls (On Ball)
-Ab Curl (On Ball)
-Glut Raises (On Ball)
I have all of the proper repetitions and sets for each exercise and stretch on paper. I will be using this to record how I feel each day to help dictate what helps and what may not help my back.
Now, this is Day #1, so I will begin.
Before Exercises: Can feel abnormality in lower right back (more so prominent when jogging) and the difference between the right and left side of my back.
Pain: 5/10
All Exercises Complete: Yes