Alleviate or Relieve Lower Back Pain in Spinal Segmental Stabilization Through Therapeutic Exercises.
In modern physical therapy, strengthening the deep stabilization muscles to treat deterioration of the spine due to age or injuries is a common treatment method. You are less likely to have re-injury if you insist on strengthening and reprogramming of your back muscles. Go to visit your doctor for further advice. Generally, your doctor may recommend you to do following three stages’ exercises.
● Stage 1-Find Your Neutral Position
To keep a neutral spine position and activate the deep back muscles, you can lie on the floor since it will give a stable exercise environment. Identifying a neutral pelvis position is one of these exercises you can do on the floor. Otherwise, you can lie on your back, then bent you knees and flat your feet on the floor. Your arms can get relaxed at your sides. Do to keep a certain distance between your lower back and the floor. Do not stop tilting forward your pelvis till your back arches off the floor. When your back arches off the floor, then to tilt backward your pelvis until it pushes your lower back flat. During the whole process, there is no doubt that you can find a most comfortable position which is known as neutral position.
At this moment, you can go to slide you legs. As above mentioned, lie on your back with a neutral pelvis, knees bent, feet flat on the floor, and your arms at your sides. Then start to slide your left foot along the floor until your leg get straighten fully. Similarly, slide forwards your right foot. You should do this at least five reps per leg. However, before starting this exercise, you’d better to visit your doctor for better advice. According to your condition, you doctor can recommend you how many reps you can do.
● Stage 2 Ball-seated Marching
If your muscles are strong enough, you should do more repetitions per exercise as possible as you can, 50 reps are recommended. Your movements are surely more perfect after these exercises. Ball-seated marching is a good and recommended exercise at this stage. Sit on the ball with your back straight, your feet flat on the floor, your knees above your ankles, and your back in a neutral position. Place your hands on your hips. Raise your right foot a few inches away from the floor and keep this posture for about 2 seconds without allowing the ball to roll or move. Then turn to your left foot. 50 to 60 reps are recommended. Or you can follow your doctor’s advice.
● Stage 3- Back Extension
At this moment, you come to the third stage. After above two stages, it will be easy for you to activate your core muscles to stabilize your spine in stable and static exercises. So some dynamic movements can be included in your exercises. Stage 3 is mainly to work on functional movements for activities of daily living and integrates breathing with exercise. Some exercises, such as sports, running, back extensions and swimming are just some you can try. The effects of performing back extensions on the floor, on a machine or on an exercise ball would be better. And the back extension on the floor is regarded as the easiest one. Lie on the floor with your hands interlaced behind your head. Relaxed your legs while squeeze your glutes. Lift your chest off the floor and exhale. Hold this for about two seconds. Then inhale and lower yourself with control back onto the floor slowly. It would be better to repeat this for 10 times. If you pain occurs in your back, stop at once, and visit your doctor for better advice.