Lower back rehabilitation part 2

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 covered stretching, and exactly which structures should be regularly maintained as a daily routine.

Lower back injuries can be very debilitating not to mention frustrating! It is important to rehabilitate your back properly in order to avoid re-injury of the weakened structures.

According to the Medical Journal of Australia 2009, 80% of Australians experience back pain and 10% have significant disability as a result. The high percentage of Australians having an injury of the same area or a worsening injury is very high also, as the structures are weakened.

Step 1 - Back Pain Relief & Protection

Reduce your pain and inflammation. Any of these methods include: ice, electrotherapy, acupuncture, de-loading taping techniques, soft tissue massage.

 Non-steroidal anti-inflammatory drugs such as ibuprofen may also help in this phase.

Step 2- Restore Function

As your lower back pain and inflammation settles, your lower back pain may feel better but you are actually more vulnerable for re-injury during this honeymoon period when you don’t have pain but your muscles and ligaments are weak. Restoring your normal lumbar spine motion, muscle length and resting tension, muscle strength and endurance, proprioception, balance and gait (walking pattern).

Commence you on a lower abdominal core stability program

Step 3 Restore Full Function

Return to activities safely and continue your rehabilitation program

Step 4 Prevent Recurrence

Back and core exercises should be continued a few times a week

Below is a simple diagram of a Lower back rehabilitation circuit however you can also break it down into 3 parts.

Part 1 strengthen your abdominals, especially lower abdominals

Part 2 strengthen your lower back

Part 3 strengthen your pelvic floor

Part 1 : a) Lying on your back reaching up to your toes b) same position as a) but little mini butt lifts legs up to sky c) plank/side plank

Part 2: a) supermans-opposite arm/leg b) lying on your tummy and do skydivers c) back extension exercises

Part 3: a) on hands/knees lift belly button to spine maintaining neutral spine b) pelvic tilts

It is something that needs to be maintained/practiced and adapted to different stages of your life, whether your expecting or changing jobs.

Your in health and fitness