Back Exercises

Original Editor - User Name

Top Contributors - Lucinda hampton, Oluwasegun Ajenipa, Kim Jackson and Oyemi Sillo  

Introduction

Abdominal bracing

• Abdominal bracing with heel slides

• Abdominal bracing with leg lifts

• Abdominal bracing with bridges

• Abdominal bracing with standing row exercise

• Abdominal bracing with walking/standing

Erector Spinae/Multifidus

• Quadruped arm lifts and bracing

• Quadruped leg lifts and bracing

• Quadruped alternate arms and legs with bracing

Extension Based Exercises

Mckenzie Exercises

Cow Stretch

Prone Press Ups

Flexion Based Exercises

Williams' flexion exercises - 1) the pelvic tilt 2) the single knee to chest stretch 3) double knee to chest 4) partial sit-up 5) hamstring stretch 6) hip flexor stretch and 7) squatting.

Cat Stretch

Prayer Stretch

Single Knee to Chest

Lumbar Stabilization Exercise

Hamstring stretch

Pelvic Tilts in supine lying or standing close to the wall

Specific Exercise Category

Subjective:

• Symptoms distal to buttocks

Objective:

• Pain centralizes with a specific movement (can be flexion or extension)

Proper Lifting Techniques

Squat lift

1. Plan The Lift: Know how heavy the object is. Clear a path and know where the object is to be placed.
2. Lift Close to the body: This will make the body stronger and more stable. Ensure there is a firm hold on the object and balance it close to the body.
3. Feet shoulder width apart: This allows for a solid base of support.
4. Bend the knees while keeping the back straight: Avoid any twisting motions.
5. Tighten the stomach muscles: This will hold the back in good alignment and prevent excessive force on the spine. Avoid breath holding.
6. Lift with the legs: The leg muscles are stronger than the back so use them.
7. Avoid straining, get help: Get help if the object is too heavy or it is in an awkward position.

                 

Squat - Remember to:

• Keep back straight
• Knees behind toes
• Keep knees parallel

Golfer’s Lift

• The Golfer’s lift is another lifting technique that is useful for picking something off the floor
• This works best when using something like a chair or table for support when bending
• Kick out the unsupported leg - This helps to keep the back straight

     

Diagonal Standing

• Stand with one foot slightly in front of the other and distribute the weight evenly between both legs
• This is a preferred position over straight standing
• Avoid putting all of the weight onto one leg while standing.

Aerobic Activity

Types: Walking, jogging, running, cycling, swimming, climbers, steppers, elliptical machines, ski machines, aerobic dance

Warm up/cool down – low to moderate activity

• 5-10 minutes of warm up (adjust to demands placed on the body)
• 5-10 minutes of cool down (recovery of heart rate and BP)
• 10 minutes of stretching AFTER the warm up OR cool down

ACSM Guidelines:=

• Frequency: 5 days/week
• Duration: 150 minutes per week (minimum)
• Intensity: 40-60% HRmax (HRmax = 220-age)

Benefits of exercise are improved joint health due to low impact exercises, increase bone density due to weight bearing exercises, improving energy, reducing health risks, improving circulation, and reducing stress and improving your mood. Aerobic activity is equally effective at reconditioning muscles as exercise and can also help in decreasing pain, improving your mood, and improving your functional capabilities. Lack of exercise increases your risk of obesity and other co-morbidities increases; this can lead to increased pressure on the spine and decreased flexibility.

Management of Neck Pain?

There are specific treatment

Resources

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