Prone planks are helpful for the treatment of low back pain when the rehabilitation program has progressed to strengthening and function. Prone planks help to strengthen the spinal muscles spanning from the low back to the upper back. The muscles engaged during the exercise are important for spinal endurance for situations in which a person has to maintain a prolonged posture such as sitting or standing.
How to perform:
- Start by lying on your stomach (face down) on a flat, firm surface
- Position your feet together
- Position your elbows underneath your shoulders and your forearms at a 90 degree angle in line with your head on either side of your chest
- Lift your thighs, legs, stomach, and chest off the ground by putting your weight on your feet and elbows
- Try to make a straight horizontal line from your feet to your neck (avoid sinking your hips up or down below the line you are making)
- Hold the position until you are fatigued (can no longer hold the position without losing proper form)
- For strengthening, perform the exercise for 3 sets to fatigue 2-3 days per week
- Aim to eventually be able to hold the position for 1 minute with proper form
Prone planks are a great exercise to strengthen the lower back muscles in the rehabilitation of low back pain.
We always recommend making an appointment for any new onset spinal or extremity pain as well as for re-aggravations of previous symptoms to properly diagnose the underlying cause and to determine the most appropriate treatment.
To make an appointment, click on the following link: https://ledermanchiropractic.janeapp.com/
Yours in health,