Low Back Pain Exercises :

Exercise in Low Back Pain :

Exercise in Low Back Pain

Exercise is the Key in the Treatment of Low Back Pain. Here We Update Best Exercise which is Highly Prescribed By Physiotherapist in the clinic. Physiotherapy Exercise are divided into 2 Main Categories.

• 1. Back Flexion Exercise.
• 2. Back Extension Exercise.

#Back Flexion Exercise : ( William’s Flexion Exercise) :

Low Back Flexion Exercise also Called William’s Abdominal Exercise is Help to improve Strength Of Flexor Group Of Muscle of lumbar spine And Mobility of lumbar Flexion.

This Exercise is strengthen the abdominal and gluteal musculature in an effort to manage low back pain non-surgically. The system was first devised in 1937 by Dr. Paul C. Williams (1900-1978), then a Dallas orthopedic surgeon.

Low Back flexion exercises  also called Williams lumbar flexion exercises, Lumbar flexion exercises or simply Williams exercises or Abdominal Stengthenig Exercises.

It is a Best exercise to perform since it places a minimal strain on your back and can be done while lying down. Low Back flexion has been shown to be an effective exercise for spinal Canal stenosis, Lumbar spondylolisthesis, and lumbar facet joint problems and Lordosis.

Low Back flexion exercises improve the lumbar spine flexion position to reduce excessive lumbar lordotic stresses. Flexion Exercises are useful for strengthen the abdominal, gluteal, and quadriceps muscles, and stretching of the erector spinae, hamstring, and tensor fasciae latae muscles and iliofemoral ligament.

Basic Aims of Back Flexion Exercise :

Following aims are achieved with the Help of Back Flexion Exercise :

• Strengthen the Weak Abdominal Muscle. This will Help Overall stamina of Back.
• open the intravertebral foramina
• stretch the back extensors and Hip Flexors muscle and Facets.
• Also Helps in Correction of Pelvic Tilt by strengthening of gluteal muscles.
• Improve mobility the lumbosacral junctions.

Back Flexion Exercis are Sit-up From Supine Position, Knee-To Chest Exercise, Straight Leg Raising and Too Many Other Kind of Variations. Here we Discusses few Simple and Easy To Do Home Exercise.

1. Partial  to Gradually Full Sit Up Exercise :

Partial Sit Up Exercises

The patient lies in supine with knees bent and feet flat Position (hooklying), With hands behind his or her head, then patient elevates the Head and Shoulder until the scapulae clear the resting surface and stress is placed on the rectus abdominus muscles. After returning to the start position, the sit-up is repeated for a prescribed number of repetitions.

Firs 3 Days starts with 5 to 7 repetitions and then gradually increase the repetitions and also Hold the Positions. Exercise must be pain free. As strength improve full sit-ups also allow to perform.

2. Knee-to-chest Exercises :

Knee to Chest Exercises

• Single Leg Knee to chest : Lie on your back with knees bent and feet flat on the floor. Slowly pull your right knee toward your shoulder and hold 5 to 10 seconds. Lower the knee and repeat with the other knee.
• Double Legs knee to chest : Starts as in the previous exercise. After pulling right knee to chest, pull left knee to chest and hold both knees for 5 to 10 seconds. Slowly lower one leg at a time.

3. Bridging Exercise :

Bridging Exercise

Supine Lie on your back with knees bent, feet flat on floor. Flatten the small of your back against the floor, without pushing down with the legs. Hold for 5 to 10 seconds.

4. Hamstring Stretching Exercises :

Supine Lie down on the ground on mat with Keep your back flat and your legs extended fully position. 

Hamstring Stretching Exercise

Elevate your right leg, keeping the knee slightly bent, and gradually extends from knee until you feel a stretch in your hamstring.

Hold this position for 5 seconds and gradually as progresses increase up to 30 seconds. 5 to 7 repetition on first Day are recommended and gradually increase the repetition.

Williams noted that flexible hamstring muscles are important to accomplish full flexion of the lumbar spine. Although tight hamstrings limit lumbar flexion movement in standing with knee straight, we now know that tight hamstrings actually tilt the pelvis posteriorly and promote trunk flexion.

5. Lunges :

Lunges Exercise

In Standing Position Step forward with one foot until your leg reaches a 90-degree angle Then Lift your front lunging leg to return to the starting position.

Repeat 7 to 8 repetitions on one leg or switch off between legs and Gradually increase the repetitions per leg. 2nd Day 8 to 10 repetitions and 3rd Day 10 to 12 repetitions and Gradually increase more repetitions as per stamina of Body.

This exercise is a good stretching exercise for the entire lower extremity, especially the iliopsoas muscle, which may be a perpetrator of low back pain if it is abnormally tight or in spasm.

6 Seated trunk flexion :

Seated Trunk Flexion

This exercise is performed in sitting position in a chair and flexing forward in a slumped position. 

This exercise is helpful in improving Maximum trunk flexion and direct stretching of the Back extensonr's stretching and Mobilization of spine is improved.

7. Full Squat :

In Full squat  your feet, which are typically shoulder-width apart and flat on the floor and your toes are either straight ahead or at a small, 7-degree toe-out position, your knees are straight, and your trunk is erect, starts by squatting down as if you’re sitting into a chair. Your ankles, knees, and hips will bend in unison while your spine stays straight. 

Full Squat Exercises

As you starts to lower, your knees will travel forward over your toes, and your hips will travel backward to keep your center of gravity over your feet.

Your trunk and pelvis will stay neutral position and straight as you bend at your hips. At the lowest depth, your pelvis will be in relative alignment with your shins. Ideally, your pelvis will remain in a neutral position, without tilting forward or backward.

Try to keep Your knees will stay in alignment with your feet when viewed from the front.

The full squat improve significant mobility in several joints — namely your hips, knees, ankles, and even your lumbar spine and also improve strength of related muscles mainly quadriceps, Glutei and calf muscles and also related spinal muscles.

The full squat improve significant mobility in several joints — namely your hips, knees, ankles, and even your lumbar spine and also improve strength of related muscles mainly quadriceps, Glutei and calf muscles and also related spinal muscles.

Back Flexion Exercise video :

#Back Extension Exercise : ( McKenzie Exercise ) :

Low Back Extenser’s Muscle Group Strengthening Exercise and Mobilization of Low Back Specially Extension Range Exercise Also Called McKenzie exercises is Help to strengthen low Back And Improve Range of Extension of Low Back.

In the 1960’s a New Zealand Physiotherapist name is Robin McKenzie noted that extending the spine could provide significant pain relief to certain Medical Condition of patients. He developed a series of maneuvers and exercises to help patients take a more active role in their continued health.

Tight Muscle Cause Extra Pressure Over Low Back Area And May increase pain eg. Tight Hamstring Muscle is Cause reduce back flexion movement and Tight Piriformis Muscle Cause Pressure over sciatic Nerve And Increase pain in low back radiating to lower limb. so stretching exercise of so important to improve flexibility of low back.

Kinesio And Rigid Taping Technique Are Useful for Support And Reduce Stress Over Low Back Pain And Various Mobilization Technique Also Help To Reduce Pain And Improve Back Stiffness.