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Lower Back Exercises and Stretches PDF
DESCRIPTION: Eighty percent of adults will experience significant low back pain sometime during their lifetime. Low back pain usually involves muscle spasms of the supportive muscles along the spine. Also, pain, numbness, and tingling in the buttocks or lower extremities can be related to the back. There are multiple causes of low back pain (see below). Prevention of low back pain is extremely important, as symptoms can recur on more than one occasion.
COMMON CAUSES:
Muscle strain. The muscles of the low back provide strength and mobility for all activities of daily living. Strains occur when a muscle is overworked or weak.
Ligament sprain. Ligaments connect the spinal vertebrae and provide stability for the low back. They can be injured with a sudden, forceful movement or prolonged stress.
Poor posture. Poor postural alignment (such as slouching in front of the TV or sitting hunched over a desk) creates muscular fatigue, joint compression, and stresses the discs that cushion your vertebrae. Years of abuse can cause muscular imbalances such as tightness and weakness, which also cause pain.
Age. “Wear and tear” and inherited factors may cause degenerative changes in the discs (called degenerative disc disease), and joint degeneration of the facet joints of the spine (called degenerative joint disease). Normal aging causes decreased bone density, strength and elasticity of muscles and ligaments. These effects can be minimized by regular exercise, proper lifting and moving techniques, proper nutrition and body composition, and avoidance of smoking.
Disc bulge. or herniation, can cause pressure on a nerve, which can radiate pain down the leg. This generally responds well to a strengthening and stretching program and rarely requires surgery.
Other causes of low back pain include bladder/kidney infection, endometriosis, cancer, or ovarian problems
TREATMENT:
REST: Rest from the aggravating activity. Avoid prolonged sitting, driving, bending, heavy lifting and twisting.
ICE: Ice applied to the low back for 15 minutes every 1 – 2 hours is helpful in reducing pain and spasm. Avoid using heat for the first 48 hours of an acute injury.
NSAIDs: Your doctor may prescribe anti-inflammatory medication such as aspirin, Advil, Aleve, ibuprofen, or naproxen sodium.
EARLY EXERCISE: Gentle exercise for mobility and stretching (especially the muscles of the legs and back) can help decrease the severity, duration, and recurrence of low back pain. Try the suggested exercises on the back of this sheet. Do not perform exercises that increase your pain.
POSITIONING: Modifying your sleeping position can help ease the strain on your low back. Make sure your bed is firm enough to give you adequate support and use a small pillow for your head. If you sleep on your back, try putting a pillow under your knees. Or if you prefer to sleep side lying, put a pillow between your thighs, and if you are side bent, a folded towel under your waistline.
PREVENTION:
Once the severity of pain has decreased, a rehabilitation program to strengthen your hip, abdominal and back muscles can help prevent recurrences.
Posture! Posture! Posture! The goal is a neutral spine, not slumped or over-arched.
Proper lifting and body mechanics.
BASIC EXERCISES FOR THE LOW BACK
Hamstrings
Single Knee to Chest
Pelvic Tilt
Cat and Camel
Hip Flexors
Prop Up on Elbows
Tail Wag
Lumbar Rotation
| Language | English |
| No. of Pages | 2 |
| PDF Size | 0.1 MB |
| Category | Health |
| Source/Credits | uhs.berkeley.edu |
Low Back Pain Exercises PDF Free Download