Kraus Back and Neck Institute in Houston, TX spinehealth.com

Relief from Lower Back and Neck Pain

 
surgery optionsavoid surgery
      At the Kraus Back and Neck Institute (KBNI), we specialize
                 in non-surgical as well as surgical treatments
                                of Back and Neck  Pain
     Conservative to Surgical Options: MINIMALLY INVASIVE SPINE SUGERY 
              
 "Applying Science to the Art of Medicine"                                                  
                              .....................................................................
  
                       
                 Dr. Kraus is available for Neurosurgery consultation (surgical and non-surgical) in Houston.
                      Offices:  1) West Houston Medical Center
                                    2) Memorial Hermann Memorial City Hospital
                                    3) Katy
           FILM REVIEW:  send an e mail                                       
                                                         
      To arrange  an appointment, call 281-870-9292,  visit  neurosurgerypa.com
or   send an e mail
              For national and international patients, we can help with  travel arrangements
                                
.......................................................................                                                                                                                                                                                                  
                                         top doctors houston texas 2007 top docs united states neurosurgery spine   top doctors houston texas 2008 top docs united states neurosurgery spine  top doctors houston texas 2009 top docs united states neurosurgery spine   best doctors in america, united states neurosurgery spine
                                            Dr. Kraus is honored to be listed in
                                            "Best Doctors in America" (2001-2008) and
                                             "Top Doctors of Houston, Texas" (2007, 2008, 2009)     

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low back pain ache houston texas united states
Low Back Pain, can be very debilitating.  The effects of Low Back Pain in the USA are staggering!!
    
 
   

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   last updated
  June 19, 2009

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abdominal strength training

Stretching
Back Strengthening
Abdominals
Legs
Chest
Shoulders
Biceps
Triceps

Training Regimen
 

 

1

abdominal crunch with feet on the wall and arms folded

 

Lay flat on your back with your arms folder across your chest and place your feet on the wall. With this exercise you are going to crunch your shoulders straight up towards the ceiling. Your shoulders should only be a couple of inches off of the mat when this exercise is completed. Hold it for a second and then go back to the starting position and repeat. It is important to crunch up towards the ceiling keeping your back as straight as possible. You do not want to roll your back like you are reaching towards your knees.

 

abdominal crunch with feet on wall


 

 

 abdominal crunch and low back pain abdominal crunch and low back pain prevention          abdominal crunch and low back pain treatment


3

abdominal crunch with feet on the floor

 

Lay flat on your back with your arms pointed straight up and feet flat on the floor. On this exercise you are going to crunch straight up towards the ceiling. Your shoulders should only be a couple of inches off of the mat when this exercise is completed. Hold it for a second and then go back to the starting position and repeat. It is important to crunch up towards the ceiling keeping your back as straight as possible. You do not want to roll your back like you are reaching towards your knees.

abdominal crunch on floor     abdominal crunch on floor  

 


4

abdominal ball crunch

 

Start off sitting on the ball. Slowly lower your upper body down until the small (lower curve) of your back is in the middle of the ball. Here you will be lying parallel to the floor. Once you are here you have reached the starting position.  On this exercise you are going to crunch straight up towards the ceiling. Your shoulders should only be a couple of inches off of the ball when this exercise is completed. Hold it for a second and then go back to the starting position and repeat. It is important to crunch up towards the ceiling keeping your back as straight as possible. You do not want to roll your back like you are reaching towards your knees

 

ball abdominal crunch and strengthening to prevent back pain  ball abdominal crunch and strengthening to prevent low back pain  abdominal crunch and strengthening to prevent low back pain

abdominal crunch and strengthening to prevent low back pain 


5

hanging leg raise

This is an advanced abdominal movement and should not be tried by a beginner.  Step up on a box so that you can put your arms in the slings. You want the slings to fit snugly on the bottom of your arms close to your armpits. This exercise will usually cause some discomfort to the bottoms of your arms at first but with time you will get used to it. Now that you are firmly in the slings you will very easily step off of the box so you are hanging in mid-air.  Now you will raise your knees straight up until they have reached a ninety-degree angle. Slowly lower your legs back down and repeat. For a more advanced movement try doing it with your legs straight instead of bent. It is also helpful to have someone support your lower back when doing this exercise so you donít swing your body.

 

 abdominal strengthening with hanging leg raise  abdominal strengthening with hanging leg raise


6

decline sit ups

 

Place feet and lower legs so that they are firmly supported with the bend in the bench right behind your knees. On this exercise you do not want to lay all the way down but stop your upper body when it is parallel to the floor and then proceed back to the starting position.

abdominal strength training : decline sit ups  abdominal strength training : decline sit ups  abdominal strength training : decline sit ups


7

half V-sit ups

 

Sit about half way onto a flat bench with your hands holding onto it right behind your butt. Here you will extend your legs so they are completely straight and then bring them back into your chest. Your upper body will also move slightly forward and backward.

abdominal strength training; sit ups  abdominal strength training; sit ups


8

full V-sit ups

 

This is done in the same manner that the half v-sit was done except now you are not holding onto the bench with your hands. You will pivot on your butt to an almost lying position and then proceed back to the starting position with your knees towards your chest.

  abdominal strength training; sit ups    abdominal strength training; sit ups 


9

leg raises

 

Lay flat on your back and grab onto something firmly above your head that will not move. Here you will raise youíre your legs so that they are finishing at a 90 degree angle to your body.

 abdominal strength training : leg raises abdominal strength training; leg raises  abdominal strength training; leg raises 


10

pelvic pops

Start with your feet at a 90-degree angle to your body. Here you are going to raise your hips only several inches off of the floor.

 abdominal strength trainig; pelvic pops  abdominal strength trainig; pelvic pops


11

ab roller crunch

 

Place your head on the supportive pad with your legs bent and on the floor. These can be done with the feet off of the floor and there are various different exercises you can do here. Here you are going to crunch up towards the ceiling raising your shoulders only a couple of inches off of the mat.

abdominal strength training; ab roller  abdominal strength training; ab roller 


12

ab roller oblique crunch

 

This is done similar to the regular crunch except now you are turning your lower body so that only your lower body is on its side while your upper body remains flat on the ground. Only crunch a couple of inches off of the ground towards the ceiling.

 abdominal strength training; ab roller  abdominal strength training; ab roller 

 abdominal strength training; ab roller  abdominal strength training; ab roller


13

russian twists

 

This is an extremely advanced exercise and should not be done if you are a beginner or are experiencing any low back pain.  Place your feet under something that will not move.  Grab an extremely lightweight (never go real heavy no matter how advanced you are) and hold it over your chest like it is a steering wheel. You will pivot on your butt and turn as far as you comfortably can to the left and then to the right. This is a tough one.

abdominal strength training: russian twists  abdominal strength training: russian twists  abdominal strength training: russian twists


14

decline leg raises

 

Lay with your feet at the lower end of a decline board and then grab onto the top with both arms. Extend your legs straight and raise them up towards your head as far as you can. You could also finish this exercise with a pelvic pop to get more bang for your buck.

abdominal strengthening; decline leg raises  abdominal strengthening; decline leg raises





Stretching
Back Strengthening
Abdominals
Legs
Chest
Shoulders
Biceps
Triceps

 

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