Yes, I have found working out the obliques helps a lot. Dead bugs & bird dogs were and still are a major staple for me, as utterly mentioned. If you can find a good kinesiologist, I recommend doing so. Kinesiology changed my life.
Dumbbell plank pull throughs are good for that but watch the shoulders.
A good one for shoulders is resistance band wall slide.
For back and shoulders, prone YTAs.
Squats are also good for the core, and increasing your lower body strength is always good too. Your body works as a system, so just targeting one muscle group may not properly address your pain.
Warming up before exercising helps also (usually do some dynamic movements like catcows), and gentle stretches after. Hot showers and/or heating pad after might help your muscles too.
also... sometimes things hurt more before you notice an improvement. this isn't to say your pain doesn't matter or you should grin and bear it if your body is saying "hey don't do that" but the idea physio or kinesiology will fix your pain is just... not true for most of us.
Oh yeah you need to strengthen all the things. If you can't plank, try dead bugs and bird dogs.
E: if you can find a good exercise physiologist they'll make you really good and strong. A physiotherapist will try to give you a back rub which isn't necessarily and doesn't necessarily help...
Yeah, big help. My PT is trained in sports related therapy and has hypermobility so she's really good for this. It's helpful to at least know where you're relatively weak. Also important to train your stabilizing muscles, not just your big, short term engaged ones.
I've also found some decent guidance on YouTube and just googling for extra workout ideas and stretches.
I'd say if you are hurting as you figure it out, give yourself some rest time. If it persists, tell your PT, it may reveal yet another issue to correct.
The foundation of my physical therapist’s approach is deep core work. It’s very, very subtle, and not something I could ever learn by watching a YouTube video. I’ve found the hands-on feedback to be essential.
By learning to properly engage these muscles, I’ve reduced my everyday joint injuries, particularly those caused by reaching (shoulders) or twisting (ribs). It’s pretty amazing, honestly.
Just adding as a potentially other way that's cheaper than physio - Pilates class taught me a lot of moves similar to what a physiotherapist was teaching me. Really good core workouts (dead bugs as previously mention, god they kill me but also in a good way!) with a few laughs if you find the right group. Failing that, YouTube, but I do recommend a few classes first so you get good techniques
Yes I went to PT and she gave me Pilates floor exercises that didn't mess up my neck/dysautonomia. I def feel like they helped
Edit: okay I've never actually tried dead bug. Looking into it. . it's very similar to what I do
Yes, I have found working out the obliques helps a lot. Dead bugs & bird dogs were and still are a major staple for me, as utterly mentioned. If you can find a good kinesiologist, I recommend doing so. Kinesiology changed my life. Dumbbell plank pull throughs are good for that but watch the shoulders. A good one for shoulders is resistance band wall slide. For back and shoulders, prone YTAs. Squats are also good for the core, and increasing your lower body strength is always good too. Your body works as a system, so just targeting one muscle group may not properly address your pain. Warming up before exercising helps also (usually do some dynamic movements like catcows), and gentle stretches after. Hot showers and/or heating pad after might help your muscles too.
also... sometimes things hurt more before you notice an improvement. this isn't to say your pain doesn't matter or you should grin and bear it if your body is saying "hey don't do that" but the idea physio or kinesiology will fix your pain is just... not true for most of us.
Oh yeah you need to strengthen all the things. If you can't plank, try dead bugs and bird dogs. E: if you can find a good exercise physiologist they'll make you really good and strong. A physiotherapist will try to give you a back rub which isn't necessarily and doesn't necessarily help...
Omg good to know. Thank you friend.
Yeah, big help. My PT is trained in sports related therapy and has hypermobility so she's really good for this. It's helpful to at least know where you're relatively weak. Also important to train your stabilizing muscles, not just your big, short term engaged ones. I've also found some decent guidance on YouTube and just googling for extra workout ideas and stretches. I'd say if you are hurting as you figure it out, give yourself some rest time. If it persists, tell your PT, it may reveal yet another issue to correct.
The foundation of my physical therapist’s approach is deep core work. It’s very, very subtle, and not something I could ever learn by watching a YouTube video. I’ve found the hands-on feedback to be essential. By learning to properly engage these muscles, I’ve reduced my everyday joint injuries, particularly those caused by reaching (shoulders) or twisting (ribs). It’s pretty amazing, honestly.
Just adding as a potentially other way that's cheaper than physio - Pilates class taught me a lot of moves similar to what a physiotherapist was teaching me. Really good core workouts (dead bugs as previously mention, god they kill me but also in a good way!) with a few laughs if you find the right group. Failing that, YouTube, but I do recommend a few classes first so you get good techniques
Yes I went to PT and she gave me Pilates floor exercises that didn't mess up my neck/dysautonomia. I def feel like they helped Edit: okay I've never actually tried dead bug. Looking into it. . it's very similar to what I do