Lower back rehabilitation part 1

Lower back pain can be caused by a variety of abnormalities of the complex network of spinal muscles, nerves, bones, discs or tendons in the lumbar spine. This can occur because of poor posture, repetitive strain, poor lifting technique, unbalanced hip stabilisers and core, trauma or muscle atrophy.

Some common sources of lower back pain include:

.The large nerve roots in the low back that run down the back of the legs, the sciatic nerve, may get irritated

. The smaller nerve roots that supply the lower back or the waist may be irritated

. The large muscles that run up the spine, the erector spinae, may be strained

. The side flexing muscles, the quadratus lumborum, can be overused with a lack of core control

. The bones, ligaments, joints or discs may be damaged.

In order to rehabilitate the structures of the back to prevent further degeneration and injury, a proper rehabilitation structure should be followed.

Usually a combination of stretching, strengthening and techinique is needed to prevent lower back injuries. In part 1 we will cover stretching, and exactly which structures should be regularly maintained as a daily routine.

I like to have a little flow of stretches, holding for 30 seconds each, go twice through if you can.

1. Hamstring-back of leg

Standing with one leg extended in front of you (on a chair is a good start), make sure both your feet are facing the same way so your hips are facing forward. Bend front knee as much as you need. To deepen stick bottom out or elevate leg 

2.Hip flexors-front of hip

From above position bend the front knee and feel the stretch in the front of the opposite hip. To deepen tuck tail bone under and lunge deeper

3. Quadriceps-front of thigh

From hip flexor stretch bend the front leg into the buttock. To deepen pull knee forward whilst taking foot into buttocks more.

4.Adductors-inner thigh

Same position as hamstring stretch but turn back foot at 90degrees of front foot so standing to the side. To deepen elevate leg

5.Iliotibial band-side of leg

Standing cross leg over the other with feet together and take hips to opposite of front crossed leg

6.Quadaratus Lumborum- waist

Standing 1/2 m from a wall, feet together, drop hips into the wall and stretch wall side arm parrallel with the wall.

7. Glutes- buttocks

Lying on your back, taking foot to opposite knee and pull knee into chest

8.Adductors-inner thighs which cross over the knee

Lying on your back take your legs up the sky and apart, holding onto toes or shins or thighs.

Part 2 will continue onto a basic Lower back strengthening program.