advance sports and spine alexa

LOW BACK PAIN EXERCISES

Exercises for lower back pain keep the lower back muscles active and relieve muscle and joint pain. You may begin these exercises right away but do not proceed if you start feeling too much pain.

Pelvic Tilt

Lie on your back with your knees bent. Use your core muscles by tightening your abdominal muscles. Then, push your lower back into the floor for 5 seconds, then relax. Do it 10 times in each set.

pelvic tilt
partial curl

Partial Curl

Lie on your back with your knees bent and your feet flat on the floor. Contract your abdominal muscles and put your arms forward. 

Exhale as you curl your upper body forward and keep your shoulders off the floor for 3 seconds. Then, go back to your starting position. Repeat 10 times. For an advanced routine, you may put your hands behind your head as you curl up.

Gluteal Stretch

Lie on your back with both knees bent and slowly place the ankle of one leg over your knee on the other leg. Hold your thigh on the lower and slowly pull it towards your chest.

You will feel a stretch along your thighs and buttocks as you pull. Hold the bent position for 15 to 30 seconds then rest. Repeat it 3 times.

gluteal stretch
standing hamstring

Standing Hamstring Stretch

Slowly raise your injured leg, with your knee straight, and place your heel on top of a small chair or stool (15 inches high). Slowly, bend your hips and lean forward like reaching your toes.

Feel the stretch on your thigh muscles as you bend. Hold the position for 15 to 30 seconds and repeat it 3 times. Make sure that you keep your back and shoulders straight to prevent straining your lower back.

Cat & Camel

Get down on all fours with your hands and knees on the exercise mat. Move your stomach downwards, bending your back to curve downward forming a U-shape.

Hold this position for 5 seconds. Then, arch your back and hold it for another 5 seconds. Do this exercise for 3 sets of 10.

cat and camel
arm and leg raise

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.

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.

Extension exercise
side plank

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.

WELCOME TO ADVANCED SPORTS & SPINE

We' ve built a long standing relationship based on trust

Don’t let the 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 back problems. 

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 personalized treatments have been the pinnacle of our relationships with our patients that marked us as a trusted medical practice in North Carolina. If you are experiencing chronic low back pain, schedule an appointment for your lower back exercises in Charlotte. Contact us today!

frequently asked questions

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?

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.

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?

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.

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.

Conditions Treated

We offer to help patients with the following conditions

  • 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

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

Plan your visit to our Clinic

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

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