The Low Back and Twisting

“I feel like my pain kind of got better once I took it easy in the gym, but I still tweak it every week just doing random jobs around the house.”

Plenty of patients have worked on deadlifts before getting to me in the clinic (and if they haven’t, they sure do once I start with them). What they end up lacking is a clear plan on how to add in more variability of positions to the low back and trunk that match the demands of their day to day. In real life, we’re turning and twisting all the time, so introducing some exercises that help prepare them for those positions and forces make sense. I like using the below combo of exercises.

First off, half kneeling or even tall kneeling rotations to get some easy and smooth rotations and sidebends. I’ll progress people from a yoga block to something weighted 5-10 lbs. The focus here is on looking forward and keeping your hip/knee squared forward so the back and pelvis get some rotational work going on. Two to three times weekly for one to two minutes during a warmup or as a movement snack makes a big difference here early on.

Then we start to combine trunk rotations into exercises. Lately I’ve been loving these lunges with twists that I saw Garage Strength post about (check out the Garage Strength Youtube for some great strength training content!). You can start with some lighter weight like a plate or a dumbbell and perform two to three sets for six to eight steps per side. Really focus on following through on the twist when you step instead of stopping halfway at neutral. 

Seeing some changes but still want a more individualized approach to your rehab? Looking for physical therapists in Long Beach who understand what it takes to make fitness a daily part of your life? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation! 

Thomas Bilodeau, PT DPT, USAW-L1

Zenith Performance Physical Therapy 

ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult