HERNIATED DISK REHABILITATION EXERCISE

Exercises for the lumbar disk herniation strengthen the lower back muscles

and relieve the pressure on the lumbar disks. You may begin these exercises right away but do not proceed if you start feeling too much pain.

704-542-3988

APPOINTMENT FORM

Back Extension Exercise or Sphinx Pose

Prepare an exercise mat and a pillow for this exercise. Start by lying face down on the exercise mat for 5 minutes to check if you can tolerate the pain. If the position hurts your back too much, you can place a pillow under your stomach to help relieve your leg or back pain.

If there is no pain when you lie face down for 5 minutes without a pillow, you may continue with this exercise. Continue by lifting your back using your elbows and staying in that position for 5 minutes. Slowly go back to your starting position of laying face down on the mat.

After 1 minute, lift your back again using your elbows and slowly extend them to lift your back higher and extend your spine further. Repeat this 10 times per set and repeat each set 4 times. Rest in between for 2 to 3 minutes. Do this exercise daily until the pain becomes manageable.

*It’s normal to feel a bit of pain in your lower back for this position.

Elbow Plank

If your back pain is manageable, you may try this advanced exercise to strengthen your glute, core, and lower back muscles. Start by lying on your stomach on a mat with your palms facing down and elbows under your shoulders.

Gently lift yourself in a plank position using your core muscles in your abdomen and thighs with your toes tucked under your shins. Keep your knees extended, shoulders away from your ears (shrugging), and lower your hips in line with your shoulders. Hold this position for 5 seconds.

Lower your body by keeping the torso and legs tight as you slowly bend your elbows and lay on the floor face down. Stop this exercise if your lower back starts to hurt with this exercise and contact your doctor immediately.

Glute Bridge

Lie on your back on a mat with your knees bent and feet laying flat on the floor. Spread your feet hip-width apart, with your toes facing outwards. Use your abdominal muscles to divert the pressure to your core muscles and help straighten your back. Use this technique throughout the exercise.

Start the glute bridge position by lifting your hips using your abdominal muscles and heels to keep you stable. Inhale and slowly lower your back and hips on the mat.

Avoid hyperextending or overarching your back by pushing your hips too high. Use your abdominal muscles to control your back and hip movement throughout this exercise. Once the pain becomes manageable, you may take this exercise to the next level by extending one leg as you lift your hips.

Wand Exercise with Internal Rotation

Standing upright with one arm behind your head holding a stick. Bend your other arm behind your back to hold the stick. Move the stick up and down by bending your elbows. Hold for 5 seconds. Return to your starting position. Repeat 10 times.

Side Plank

Lie on your right side on a mat with your legs straight. Slowly bend your right elbow and use it to support your weight as you lift your hips upward. Keep your head in line with your spine and hips laying flat on the floor.

Divert all the pressure to your abdominal muscles to relieve the stress from your spine. Then, slowly lift your hips and knees upward at a 45-degree angle for 15 seconds. Inhale as you slowly lower your hips to the mat. Try this exercise on each side and repeat it based on the advice of your doctor.

wand exercise with shoulder abduction and adduction for frozen shoulder rehabilitation

Quadruped Arm/leg Raise or Bird Dog Exercise

Slowly get down on your hands and knees in a dog position. Use your core or abdominal muscles to help support your spine as you move.

Slowly raise one arm and leg on opposite sides, as if you are about to fly. Hold the raised position for 5 seconds and slowly lower your arm and leg. Repeat it 10 times on each side.

WELCOME TO ADVANCED SPORTS & SPINE

We' ve built a long standing relationship based on trust

Don’t let the radiating lower back pain limit your abilities and stop you from living your best life! Let our board-certified physiatrist help you with the best treatments for your herniated disk.

As a trusted physiatrist in Charlotte, NC, Advance Sports & Spine takes a holistic approach to diagnose and treat our patients. We offer interdisciplinary pain management therapies that are non-surgical and non-opioid treatments to treat common and advanced sports injuries.

Pain relief and improved mobility are at the center of our practice. We aim to help you heal, be free from pain, move as much as you want, and improve the overall quality of your life.

The recovery of our patients is anchored in several approaches, including the use of state-of-the-art medical equipment, the latest techniques, guided diet, and rehabilitation exercises. Our physical medicine and rehabilitation are all done in our medical practice, saving you time, effort, and money.

Contact Advanced Sports & Spine

Our patients’ health comes first! Personalized patient care sets our practice apart. If you have neck pain or neck spasms, contact Dr. Usman Ahmad and Advanced Sports & Spine for neck spasm rehabilitation exercises in Charlotte. Schedule an appointment today!

Appointment Form

Name:*
Email Address:*
Phone Number:*
Appointment Date*
MM slash DD slash YYYY
Are you a new patient or existing patient*
Treatments*
Pain Management*
- Back Pain
- Head Pain
- Knee Pain
- Neck Pain
- Upper Back Pain
- Low Back Pain
- Elbow Pain
- Hip Pain
- Wrist Pain
- Ankle Pain
- Foot Pain
Regenerative Medicine*
- Stem Cell Therapy
- Platelet Rich Plasma (PRP)
Additional Information
Preferred Day(s)*
- Any Day
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
*Check all boxes that apply
Preferred Time(s)*
- Any Time
- Early Morning
- Mid Morning
- Afternoon
*Check all boxes that apply
How Did you Hear About Us?*

frequently asked questions

General
Regenerative Medicine

General

WHAT INSURANCES DO YOU ACCEPT?

Dr. Ahmad is in-network with most insurance companies. If you provide us with your insurance information before your new patient appointment, our team will contact your insurance company and complete a benefits check. Generally speaking, a copay is usually your only change on your new patient visit. Other than your copay, you will be notified in advance of any other costs for your appointment.

WHAT TYPE OF PROCEDURES ARE DONE AT THIS PRACTICE?

You will not find another non-surgical, non-opiate interventional pain management office in the greater Charlotte Area offering such a diverse and innovative array of services. Dr. Ahmad and his team will do a thorough exam on your area of complaint, provide you with a complete diagnosis, and recommend the best course of action to help eliminate your pain.

WHAT TREATMENT OPTIONS ARE THERE OTHER THAN MEDICATION?

At Advanced Sports & Spine, we ensure fast, safe, effective, and reliable pain management treatment to help you get back to your way of life. You will not find another non-surgical, non-opiate interventional pain management office in the greater Charlotte Area offering such a diverse and innovative array of services:

WILL I ALWAYS SEE THE SAME PROVIDER?

Most of the time you will be treated by the same provider unless the treatment varies.

WHERE ARE YOU LOCATED?

Our office is conveniently located in the Arboretum Office Park at the intersection of Pineville Matthews Road and Providence Road, less than a mile from the Providence Road Exit off of 485. The Arboretum Office Park is located across Providence Road from the main section of the Arboretum. Our actual address is 8035 Providence Road Suite 340, Charlotte, NC 28277

ARE YOU AFFILIATED WITH A HOSPITAL?

Advanced Sports & Spine is a private practice, not annexed to or owned by a hospital facility. We are a non-facility fee office. Therefore, our patients pay less compared to having the procedure performed at a hospital.

IF I DO NOT HAVE INSURANCE HOW MUCH DOES IT COST? DO YOU ACCEPT CASH? DO YOU FINANCE?

The cost depends on 2 main factors: how severe your condition is and how many joints or areas of the body you are looking to have treated. Dr. Ahmad and his team will be able to answer this question for you more thoroughly after your initial examination and review of diagnostic findings.

Yes, we do accept cash. We also have the most competitive pricing in the Carolinas with many different financing options, such as Care Credit and Advance Care, offering low monthly payments and interest free options for up to 14 months.

IF I RECEIVE AN INJECTION DO I NEED A DRIVER?

For joint injections, a driver is not needed. For spinal and PRP injections, a driver is recommended.

HOW LONG WILL THE INJECTION TAKE?

Steroid injections can take up to 5 days before they start working.

HOW LONG BEFORE I START FEELING THE EFFECTS OF THE INJECTION?

Steroid injections can take up to 5 days before they start working. Average relief is up to 3 months, but that does not mean it will not last that long or that it could last even longer.

For ESI and Facet injections, relief is up to 3 months, but that does not mean it will not last that long or it could even last longer. MBB only lasts 1 day and determines if you are a candidate for RFE. You return the next day with a pain diary. RFA procedures can last 6 months to a year.

WHAT MEDICATION IS USED FOR THE INJECTION? WHAT ARE THE SIDE EFFECTS?

Joint injections contain a steroid and anesthetic. Whenever you break the skin, there is a possibility of bleeding and infection. However, those risks are minimized because image guidance is used. If you have Diabetes, the injection can increase sugar levels for up to 3-4 days. Steroids given close to the skin can cause discoloration or dimpling.

WHERE ARE THE INJECTIONS PERFORMED? DO I GO TO A SURGERY CENTER?

At Advanced Sports & Spine, the majority of our pain management procedures are performed in our Charlotte office. We use state-of-the-art equipment. Our ultrasound and fluoroscopic guidance techniques ensure accuracy, help limit complications, and increase success rates.

Regenerative Medicine

WHAT IS PRP?

Platelet Rich Plasma (PRP) therapy is one of the latest cutting-edge pain management approaches in treating most sports injuries and other musculoskeletal conditions. This is a non-surgical procedure that provides fast, effective, and long-lasting relief from pain and discomfort. Read more

WHAT IS STEM CELL THERAPY?

Stem cell therapy is one of the most innovative procedures that uses mesenchymal cells in treating injuries, pain, and damaged tissues. This is a non-surgical and non-opioid procedure that produces minimal to no risk of complications or adverse effects. Read more

WHERE DO YOU GET THE PRP? WHERE DO YOU GET THE STEM CELLS?

The PRP and stem cells come from the patients themselves. The equipment Advanced Sports & Spine uses to process the PRP and stem cells is FDA cleared for that use.

HOW MUCH IS THE COST?

IS A PRP INJECTION COVERED BY INSURANCE?

Unfortunately, no insurance companies in the country cover PRP, so the treatments are self-pay. However, we have the most competitive pricing in the Carolinas with many different financing options, such as Care Credit and Advance Care, offering low monthly payments and interest free options for up to 14 months.

HOW LONG DOES IT LAST?

Relief from PRP injections can last 2-5 years.

HOW IS THE PROCEDURE DONE? HOW LONG DOES THE PROCEDURE TAKE?

Dr. Ahmad uses the AngelⓇ System to produce the concentration of PRP substance needed for your pain management treatment. This machine uses 3-sensor technology (3ST) that can be configured to customize PRP substance concentrations.

The AngelⓇ System is a fully automated technology that has the capacity to deliver platelet concentrations with adjustable leukocyte concentration. These concentrated PRP substances are safe because we use the patient’s own blood while following the FDA minimal manipulation guidelines.

The procedure is performed as an outpatient treatment in our office.

HOW QUICKLY CAN I GET AN APPOINTMENT?

It’s a quick process. We simply need the patient’s information, insurance information, and the date and the time to book an appointment. Book your appointment today!

HOW LONG DOES IT TAKE BEFORE IT STARTS TO WORK?

On average, patients experience relief in about 6 weeks, but you may see results sooner.

WHEN DO YOU DO THE PROCEDURES?

Dr. Ahmad and his team will do a thorough exam on your area of complaint, provide you with a complete procedure of diagnosis, and recommend the best course of action to help eliminate and reduce your pain.

Procedures are performed in the office. We are open Monday-Friday from 8:30am-5:00pm.

Wand Exercise with Flexion

Stand with a stick in your hands, palms facing down. Keep your elbows straight as you lift your arms over your head. Hold for 5 seconds and return. Repeat 10 times.

Wand Exercise with Extension

Standing upright, hold a stick behind your back with both hands. Slowly move the stick away from your back and hold for a count of 5. Release. Repeat 10 times.

Wand Exercise with External Rotation

Lie on your back on a hard surface. Hold a stick in your hands keeping the palms facing up. Rest your upper arms on the floor with your forearms bent at a 90 degree angle. Using one arm, push your other arm away while still keeping the elbow of that arm pushed at your side. Hold for 5 seconds. Repeat 10 times.

Wand Exercise with Internal Rotation

Wand Exercise with Shoulder Abduction and Adduction

Standing upright, hold a stick with both hands, palms facing out. Let the stick rest against your thighs. Keep your elbows straight as you use one arm to push the other out to the side and as high as possible. Hold the stretch as you count to 5. Repeat 10 times.

Scapular Active Range of Motion

Standing straight, shrug your shoulders up toward your ears and hold for 5 seconds. Next, squeeze your shoulder blades together for 5 seconds. Then, pull your shoulder blades down and back toward the floor. Relax. Repeat this cycle 10 times.

Biceps Stretch

Stand facing a wall, about 6 inches away from it. Raise one arm to the side placing the thumb side against the wall with your palm facing down. Keeping the elbow straight, rotate your body in the opposite direction of the arm until you feel the stretch across your bicep. Hold for 15 seconds, then repeat 3 times.

Pectoralis Stretch

While standing in a corner or doorway, place your arms on the wall slightly above your head. Lean forward slowly until you feel the stretch along the front of your shoulders. Hold the stretch for 15-30 seconds and then repeat 3 times.

WELCOME TO ADVANCED SPORTS & SPINE

We' ve built a long standing relationship based on trust

Stop living with shoulder pain! Schedule a consultation with our board certified physiatrist for diagnosis and treatment of your shoulder pain or injury. At Advanced Sports & Spine in Charlotte, our holistic, interdisciplinary pain management therapies include non-surgical, non-opioid treatments to heal injuries, provide pain relief, and improve mobility.

Our goal is to help you heal, move freely, and achieve a better quality of life as quickly as possible. We utilize a combination of state-of-the-art equipment, the latest techniques, diet, and exercise to help patients heal. Most treatments and procedures are performed in our private medical office so patients receive affordable treatments by avoiding unnecessary facility fees that may be added by hospitals, outpatient medical centers, or hospital-owned medical practices.

Contact Advanced Sports & Spine

Appointment Form

Name:*
Email Address:*
Phone Number:*
Appointment Date*
MM slash DD slash YYYY
Are you a new patient or existing patient*
Treatments*
Pain Management*
- Back Pain
- Head Pain
- Knee Pain
- Neck Pain
- Upper Back Pain
- Low Back Pain
- Elbow Pain
- Hip Pain
- Wrist Pain
- Ankle Pain
- Foot Pain
Regenerative Medicine*
- Stem Cell Therapy
- Platelet Rich Plasma (PRP)
Additional Information
Preferred Day(s)*
- Any Day
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
*Check all boxes that apply
Preferred Time(s)*
- Any Time
- Early Morning
- Mid Morning
- Afternoon
*Check all boxes that apply
How Did you Hear About Us?*

frequently asked questions

General
Regenerative Medicine

General

WHAT INSURANCES DO YOU ACCEPT?

WHAT TYPE OF PROCEDURES ARE DONE AT THIS PRACTICE?

WHAT TREATMENT OPTIONS ARE THERE OTHER THAN MEDICATION?

At Advanced Sports & Spine, we ensure fast, safe, effective, and reliable pain management treatment to help you get back to your way of life. You will not find another non-surgical, non-opiate interventional pain management office in the greater Charlotte Area offering such a diverse and innovative array of services:

WILL I ALWAYS SEE THE SAME PROVIDER?

Most of the time you will be treated by the same provider unless the treatment varies.

WHERE ARE YOU LOCATED?

ARE YOU AFFILIATED WITH A HOSPITAL?

IF I DO NOT HAVE INSURANCE HOW MUCH DOES IT COST? DO YOU ACCEPT CASH? DO YOU FINANCE?

IF I RECEIVE AN INJECTION DO I NEED A DRIVER?

For joint injections, a driver is not needed. For spinal and PRP injections, a driver is recommended.

HOW LONG WILL THE INJECTION TAKE?

Steroid injections can take up to 5 days before they start working.

HOW LONG BEFORE I START FEELING THE EFFECTS OF THE INJECTION?

Steroid injections can take up to 5 days before they start working. Average relief is up to 3 months, but that does not mean it will not last that long or that it could last even longer.

WHAT MEDICATION IS USED FOR THE INJECTION? WHAT ARE THE SIDE EFFECTS?

WHERE ARE THE INJECTIONS PERFORMED? DO I GO TO A SURGERY CENTER?

Regenerative Medicine

WHAT IS PRP?

WHAT IS STEM CELL THERAPY?

WHERE DO YOU GET THE PRP? WHERE DO YOU GET THE STEM CELLS?

The PRP and stem cells come from the patients themselves. The equipment Advanced Sports & Spine uses to process the PRP and stem cells is FDA cleared for that use.

HOW MUCH IS THE COST?

IS A PRP INJECTION COVERED BY INSURANCE?

HOW LONG DOES IT LAST?

Relief from PRP injections can last 2-5 years.

HOW IS THE PROCEDURE DONE? HOW LONG DOES THE PROCEDURE TAKE?

The procedure is performed as an outpatient treatment in our office.

HOW QUICKLY CAN I GET AN APPOINTMENT?

It’s a quick process. We simply need the patient’s information, insurance information, and the date and the time to book an appointment. Book your appointment today!

HOW LONG DOES IT TAKE BEFORE IT STARTS TO WORK?

On average, patients experience relief in about 6 weeks, but you may see results sooner.

WHEN DO YOU DO THE PROCEDURES?

Procedures are performed in the office. We are open Monday-Friday from 8:30am-5:00pm.

Conditions Treated

We offer to help patients with the following conditions

Back and neck pain, acute or chronic

Arthritis/bursitis

Accident injuries

Low Back and Neck Pain
Osteoarthritis
Tendon Injuries
Sciatica/Radiculopathy
Myofascial Pain Syndrome
Shoulder, Knee, Hip and other joint pains

Occupational injuries
Neuralgias
Sports injuries
Carpal Tunnel Syndrome
Peripheral nerve entrapments
Complex Region Pain Syndrome

Phantom limb pain
Spasticity
Trigger fingers
Peripheral Neuropathy

Appointment Form

Working Hours

MONDAY	8:30am-5:00pm
TUESDAY	8:30am-5:00pm
WEDNESDAY	8:30am-5:00pm
THURSDAY	8:30am-5:00pm
FRIDAY	8:30am-12:00pm
SATURDAY	Closed
SUNDAY	Closed

Clinic Hours

Monday – Thursday: 8:30 AM – 5:00 PM
Friday: 8:30 AM – 12:00 PM
Saturday – Sunday: Closed

HANDLING PHONE CALLS

Monday – Thursday: 8:30 AM – 5:00 PM
Friday: 8:30 AM – 12:00 PM

Patient & Visitor Guide

Plan your visit to our Clinic

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Want to Schedule an Appointment?

Call Now at 704-542-3988 or fill in the appointment form...

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