advance sports and spine alexa

LUMBAR EXTENSOR STRENGTHENING EXERCISES

Strengthening exercises for the lumbar extensors help relieve the tension on your spine and improve muscle health on your back and hips. You may begin these exercises right away but do not proceed if you start feeling too much pain.

Back Extension Without Arm Support

Strengthen your back muscles by using them to lift your back. Lie down on your exercise mat, face down, and place your arms at your sides.

Gently contract your lower abdominal muscles to support your spine. Then, gently raise your head, shoulder, and torso off the floor. Hold the position for 10 seconds, then relax. Repeat it 10 times.

Inhale and exhale throughout the exercise. Once you feel too much pressure or tension on your lower back, rest for a few minutes and keep breathing air to relax your muscles.

For a more challenging form of this exercise, you can also raise your arms off the floor as you lift your upper back. It will increase the pressure on the extensor muscles of the spine.

Back Extension Without Arm Support
BACK EXTENSION EXERCISE OR SPHINX POSE

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.

Knee Plank

Start planking on your knees to strengthen your core muscles. Start by lying face down on the exercise mat with your hands parallel to your shoulders, elbows bent.
Tighten your abdominal muscles and raise your upper body by extending your arms and keeping your knees on the floor. Hold the position for 10 seconds, then slowly lower your body. Repeat 2 to 3 times.

To challenge yourself, you can start increasing the duration of the plank by adding 10 more seconds until you reach 1 minute. Stop the plank when you start to shake.

Knee Plank
Bridge Curl

Bridge Curl

This exercise is a combination of glute bridge and leg curls. You will need a rag or towel placed on your heels to perform the leg curls.

Lie on your back with knees bent and feet hip-width apart. Perform the glute bridge position by slowly lifting your back and leaving your shoulders and elbows on the floor.

Then, start the leg curls by extending your legs while lifting your back. Slide your feet back in the glute bridge position and slowly lower your back. Repeat 5 times

Table Top

Place your hands and knees on the floor with your hands parallel to your shoulders. Using your core muscles in your abdomen, slowly raise one arm to your shoulder level. Then, lower the arm back on the exercise mat. Alternate the arm lifts and repeat each set 10 times.

Table Top

WELCOME TO ADVANCED SPORTS & SPINE

We' ve built a long standing relationship based on trust

Strengthen your lumbar extensor to prevent back and hip injuries. Let our board-certified physiatrist help you with the best treatments for your back pain and hip pain. 

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 any pain in your lower back and hips, schedule an appointment for your lumbar extensor strengthening 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.

Back Extension Without Arm Support

Strengthen your back muscles by using them to lift your back. Lie down on your exercise mat, face down, and place your arms at your sides.

Gently contract your lower abdominal muscles to support your spine. Then, gently raise your head, shoulder, and torso off the floor. Hold the position for 10 seconds, then relax. Repeat it 10 times.

Inhale and exhale throughout the exercise. Once you feel too much pressure or tension on your lower back, rest for a few minutes and keep breathing air to relax your muscles.

For a more challenging form of this exercise, you can also raise your arms off the floor as you lift your upper back. It will increase the pressure on the extensor muscles of the spine.

Back Extension Without Arm Support

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.

Back Extension Exercise or Sphinx Pose

Knee Plank

Start planking on your knees to strengthen your core muscles. Start by lying face down on the exercise mat with your hands parallel to your shoulders, elbows bent.
Tighten your abdominal muscles and raise your upper body by extending your arms and keeping your knees on the floor. Hold the position for 10 seconds, then slowly lower your body. Repeat 2 to 3 times.

To challenge yourself, you can start increasing the duration of the plank by adding 10 more seconds until you reach 1 minute. Stop the plank when you start to shake.

Knee Plank

Bridge Curl

This exercise is a combination of glute bridge and leg curls. You will need a rag or towel placed on your heels to perform the leg curls.

Lie on your back with knees bent and feet hip-width apart. Perform the glute bridge position by slowly lifting your back and leaving your shoulders and elbows on the floor.

Then, start the leg curls by extending your legs while lifting your back. Slide your feet back in the glute bridge position and slowly lower your back. Repeat 5 times.

Bridge Curl

Table Top

Place your hands and knees on the floor with your hands parallel to your shoulders. Using your core muscles in your abdomen, slowly raise one arm to your shoulder level. Then, lower the arm back on the exercise mat. Alternate the arm lifts and repeat each set 10 times.

Table Top

WELCOME TO ADVANCED SPORTS & SPINE

We' ve built a long standing relationship based on trust

Strengthen your lumbar extensor to prevent back and hip injuries. Let our board-certified physiatrist help you with the best treatments for your back pain and hip pain. 

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 any pain in your lower back and hips, schedule an appointment for your lumbar extensor strengthening 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

Want to Schedule an Appointment?

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