{"id":489,"date":"2016-04-20T03:35:15","date_gmt":"2016-04-20T03:35:15","guid":{"rendered":"http:\/\/sudlatnid.com\/apps\/wp\/?p=489"},"modified":"2016-04-20T03:35:15","modified_gmt":"2016-04-20T03:35:15","slug":"exercises-to-strengthen-your-lower-back","status":"publish","type":"post","link":"https:\/\/www.sudlatnid.com\/?p=489","title":{"rendered":"Exercises to strengthen your lower back"},"content":{"rendered":"

Exercises to strengthen your lower back<\/h1>\n
IST<\/span><\/section>\n
\n

Highlights<\/h4>\n
\n
\u2022 The trickiest part about this pain is you cannot always pinpoint its cause with utmost accuracy. The problem could be in the bone, disc, muscles or nerves.<\/div>\n<\/div>\n

\"Ways Ways you are weakening your lower back unknowingly (Getty Images)<\/span><\/section>\n

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How many of you can relate to getting up in the morning with a nagging pain in the lower back, just to go about your day blaming it on your sleeping posture? Or spending your day sitting incorrectly on office chair, just to feel acute discomfort in your back by evening?<\/p>\n

Not many know that back pain is way more severe than knee pain. As a matter of fact, back pain can be easily called the most common affliction in India. According to a study published in the Annals of Rheumatic Diseases journal, 1 in 10 people worldwide suffer from low back pain problem. Surprisingly, a large number of people complaining of back ache never go for any consultation.<\/p>\n

Call it back pain, backache, spine ache or lower back ache, it all spells the same trouble – trouble in the back! Therapists from Vardan who specialise in FMT (Functional Manual Therapy) tell you ways you can heal back pain and also strengthen your back.<\/p>\n

For the uninitiated, FMT combines active movements and resisted contractions with a specific directional pressure by the therapist to produce efficient mobility. It provides the therapist an ability to assess the effect of limited mobility on function in both weight bearing and non-weight bearing positions<\/p>\n

EXERCISES TO STRENGTHEN LOWER BACK<\/strong><\/p>\n

PIRIFORMIS STRETCH:<\/strong><\/p>\n

<\/p>\n

Prone (lying with face down)<\/strong>
\nCome on your hand and knees
\nBring your knee towards midline while keeping the other leg straight
\nBend forward and extend the hands
\nFeel the stretch on the same side of buttock<\/p>\n

Supine (Lying face upwards)<\/strong>
\nLie on your back with knees bent
\nPlace the foot of Right left over the knee of Left leg
\nGrasp the left thigh and pull towards the chest<\/p>\n

Standing<\/strong>
\nStand in front of a hip height table
\nPut the leg to be stretched on the table towards opposite shoulder
\nHinge forward from the hip and feel the stretch over the back of buttock
\nHold for 30 seconds and 5 reps<\/p>\n

QUADRUPED ARCH-SAG EXERCISE<\/strong><\/p>\n

<\/p>\n

Starting position<\/strong>
\nCome on your hand and knees
\nArch and sag your back to explore the range of flexion and extension of spine.
\nFind out which is more restricted. If the flexion appears to be more restricted, make an arch with full range and hold the trunk position. If extension appears to be more restricted, make SAG and hold that trunk position<\/p>\n

SUPPORTED SITTING<\/strong><\/p>\n

Use a chair with back rest extending up till the neck
\nChair height should be such that position of hips should be slightly higher than knees while sitting
\nPlace a pillow along the length of the backrest of chair.
\nSit on chair so that the back of the hips are completely in contact with the pillow.
\nEntire surface of feet should be in contact with the ground
\nPlace another pillow in lap and place your forearms on top such that arms are in line with trunk
\nMaintain a neutral spine position avoiding excessive arching in lower back, hunching in upper back or rounding of shoulders.
\nKeep your chin tucked<\/p>\n

LOWER TRUNK ROTATION\/ PRONE LOWER TRUNK ROTATION<\/strong><\/p>\n

<\/p>\n

In supine<\/strong>
\nLie on your back with knees bent
\nBrace yourself and slowly drop your both knees on side to side
\nReturn to start position and repeat<\/p>\n

Special instruction<\/strong>
\nProgress movement from inferior to superior (i.e movement at hip followed by pelvis, lower back then mid back, segmentally)
\nKeep your shoulder blades on the mat\/floor during the exercises
\nMaintained relaxed diaphragmatic breathing<\/p>\n

Note:<\/strong>
\nTo facilitate more aggressive stretch, cross one leg over the other and perform movement towards non-weight bearing leg
\nPrine lower trunk rotation
\nLie on your belly while keeping a pillow underneath to keep the back neutral
\nBend your both knees and move the feet side to side while maintaining the brace
\nReturn to start position and repeat<\/p>\n

Special instruction<\/strong> Progress movement segmentally from hips to lower back to mid back Attempt to keep lower legs in contact with each other<\/p>\n

Caution<\/strong> Above exercises should be performed very cautiously in patient irritated by rotation<\/p>\n

HAMSTRING STRETCHES<\/strong>
\n<\/p>\n

In doorway – right side<\/strong> Patient position:<\/strong><\/p>\n

Keep the left knee bend and place the right buttock against a doorway
\nKeep your arms by the side or on your chest
\nAction: Slide the heel up the doorway until you feel a stretch
\nAt this point, place a pillow between thigh and wall
\nPress thigh into the pillow
\nKeep bending ankle towards and away from yourself during the stretch
\nStretch should be done for 30 seconds, repetition 3 times, twice a day<\/p>\n

In supine:<\/strong><\/p>\n

Patient position:<\/strong>
\nBend both knees with feet on the floor
\nAction:<\/strong>
\nBring the knee to the stretched toward your chest and straighten your knee towards ceiling
\nBend the ankle towards yourself
\nApply pressure to the hand behind your knee for 6-7 seconds (same pressure from hands to knees and vice versa)
\nStraighten your knee and hold again.
\nProcess is done 3-4 times
\nPlace your right hand onto anterior aspect of thigh and apply traction upwards for 6 seconds.
\nHold at the new range.
\nCircumduction or bend ankle towards and away from yourself.<\/p>\n

In standing:<\/strong><\/p>\n

Patient position:<\/strong>
\nStand in front of a chair
\nChair height should be of knee height of the patient
\nPlace the heel of the leg to be stretched on the table
\nAction:<\/strong>
\nBend forward from the hips.
\nKeep your back straight (neutral).
\nDrop your pelvis downward
\nBend and straighten your opposite knee
\nBend your ankle towards and away from yourself<\/p>\n

BASKING SEAL<\/strong><\/p>\n

<\/p>\n

Lower limb:<\/strong>
\nSide lying posture
\nSpine neutral with no rotation and side bending.
\nHips and knees bent with knees below hips
\nDrop your feet towards floor (Posterior depression)
\nHands on pelvis and now slowly raise your feet towards ceiling (anterior elevation)
\nPlace your knees slightly above the level of hips Relax the legs down (anterior depression)
\nWith a hand on pelvis slowly lift your feet up towards ceiling (posterior elevation)<\/p>\n

Upper limb:<\/strong>
\nSide lying posture
\nBend down and forward or down and backward with hand on the head with rib cage towards pelvis<\/p>\n

Beginners level: Start with feet on the bed Advanced level: The upper and lower limb. Bask and seal can be done together Note: Exercise to be done on a firm surface with no rotation or extension<\/p>\n

SIDE LYING SLEEPING POSITIONS<\/strong><\/p>\n

<\/p>\n

Lie down on your back in a relaxed position
\nSupport neck with down feather pillow
\nSupport under knees with one\/two pillows
\nPlace from sit bone to underneath knees up to ankles (if possible)
\nFolder towel underneath back (Upload the spine)
\nSide lying sleeping position:
\nLie down on your side
\nSupport neck from base through Feather\/Down Pillow (Shoulder should be off the pillow)
\nPlace pillow between both bend knees to support hip joint and pelvis<\/p>\n

Caution:<\/strong> Shoulder dysfunction: Thin pillow\/ foam piece under rib cage Pregnant women: Small pillow\/ soft foam under baby<\/p>\n

ABDOMINAL BRACING\/ CORE ENGAGEMENT<\/strong><\/p>\n

<\/p>\n

Lie on your back with both knees bent and neutral spine alignment with head and neck supported.
\nPlace your hand over your stomach 2-3 inch outward and downward from your navel
\nNow try to dig in your fingers and by voluntary contraction of muscles, don’t let them dig in.
\nMake sure your belly doesn’t protrude
\nDo not try to hold your breath for contracting deep abdominal muscles
\nDo it for as long as you can palpate the correct muscles contraction. Try to achieve it for 2-3 minutes<\/p>\n

Bracing with marching:<\/strong>
\nLie on your back with both knees bent and neutral spine alignment with head and neck supported.
\nBrace yourself and keep checking it while doing the exercises.
\nMaintain the brace, keeping your left foot on the ground, lift your right foot above the ground just to 2-3 inches.
\nKeep your right foot back on the floor<\/div>\n<\/div>\n<\/div>\n

Maintaining the brace, now lift the left foot up and repeat the exercise.
\nMake sure you should not lose brace throughout the exercise.
\nDo it for as long as you can palpate the correct muscles contraction.
\nTry to do it for 3 minutes.\t\t<\/p>\n","protected":false},"excerpt":{"rendered":"

Exercises to strengthen your lower back IST Highlights \u2022 The trickiest part about this pain is you cannot always pinpoint its cause with utmost accuracy. The problem could be in the bone, disc, muscles or…<\/p>\n

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