The Back Exercises to Cure Back Pain, Lumber Spondylosis, Disc Bulge, Spondylolisthesis, Postural Back Pain.


Back Extension Exercises
Back pain is one of the most common health complaints in the United States and around the world. Experts estimate that near about 80% of the population will experience a back problem at some time in our lives but it is more prevalent in people 40 to 80 years old, and in women. Back pain is due in part to the aging process, but also as a result of sedentary life styles with repetitive stress or too little exercise. Professional Physiotherapist can handle these daily life problems and can provide you the relief you desire.

Upper Back
Begin this upper back strengthening exercise by lying on your stomach with the arms by your side. By retracting your scapulas squeeze your shoulder blades together then slowly lift your arms and chest off the ground, keeping your neck straight (fig. 1). Hold the position for 5 seconds at the top of the movement then return to the starting position. Perform 3 sets of 10 repetitions daily provided it is pain free.

fig. 1

 If you cannot able to perform this exercise then there are alternative methods also but they are for disc prolapsed and disc bulge in particular. The starting position will be in lying on your stomach. Gently prop yourself up onto your forearms while keeping your back relaxed (fig. 2). Hold for 10 seconds, then slowly lower yourself down flat. Perform 3 sets of 10 repetitions daily provided it is pain free.


 
fig. 2

In the other alternative method you lie on your stomach with your hands in the press up position as shown in the figure (fig. 3). Gently straighten your elbows, let your back fall into an arch while keeping the lower abdomen in contact of the ground. Keep your back relaxed. Straighten your elbows as far as possible pain-free. Perform 3 sets of 10 repetitions daily.

fig. 3

Lower Lumber       
Start this exercise with lying on your stomach and arms by your side. Slowly lift your single leg to 15-20 degrees on back side as seen in fig. 4. Hold for 10 seconds and take it to the resting position. Perform this for both legs alternatively. Do this exercise in 3 sets of 10 repetitions for each leg provided it is pain free.

fig. 4


People who cannot lie prone, they can perform the following exercises which are the correctional exercises for spinal deformities in specific Kyphosis and Scoleosis.

Begin this exercise in neutral spine with four point kneeling position as shown in fig. 5. Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly raise one arm (fig. 6) and then return to the starting position. Keep your spine, ribs and pelvis still throughout the exercise and breathe normally. Perform 10 times, provided the exercise is pain free, alternating between arms.

fig. 5
fig. 6



Four Point Kneeling Opposite Arm & Leg Raise 
Begin this exercise in neutral spine with four point kneeling as demonstrated . Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly raise one arm and the opposite leg (fig. 7) and then return to the starting position. Keep your spine and pelvis still throughout the exercise and breathe normally. Perform 10 times, provided the exercise is pain free, alternating between sides.

fig. 7




Knees to Chest (Flexion exercise of lower back)
Start this exercise by lying on your back with knees bent. Take single knee towards your chest using your hands until you feel a mild to moderate pain-free stretch (fig. 8). Hold for 5 seconds and take back your leg to the starting position. Repeat 10 times alternatively for both legs. Then take both knees towards your chest using your hands until you feel a mild to moderate pain-free stretch(fig. 9). Hold for 5 seconds and repeat 10 times. Perform 3 sets of 10 repetitions.

fig. 8
fig. 9







Bridging 
Lie on your back in neutral spine with both knee flexed and both arm at lying straight beside your body. Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly lift your bottom pushing through your feet (fig. 10), until your knees, hips and shoulders are in a straight line. Hold this position for 10 seconds and then return to the starting position. Breathe normally. Perform in 3 sets for 10 times.

fig. 10

Hamstring stretch 
Start in a  standing position and place your heel on a small stool or on a step or chair. Keep your knee and back straight. Now slowly lean forward at your hips, but be sure to keep your back straight and your posture upright. Lean forward  until you feel a stretch in the back of your thigh / knee. Hold for 15 seconds and repeat 5 times at a mild to moderate stretch pain-free. Tight hamstrings tend to pull on the pelvis, as the top of the long hamstring is attached to the pelvis, so this causes a rounding of the lower back. Over time, this postural imbalance will lead to back pain.


fig. 11
In the other method stand with both legs together with your knee straight. Now slowly reach towards your toe while your knees straight) or bring your torso towards legs (fig. 12). Hold this for 10-30 seconds and return to the standing position.
fig. 12



In the other alternative method you have to sit on the floor with your legs straight out in front of you. Keeping your knees straight, lean forward and reach over your toes (fig. 13). Continue until you feel a gentle stretch in the back of your thighs. Hold the position for 10 seconds. Return to starting position.


fig. 13

Indications of particular exercise
Back Pain – Fig no. 1, 2, 3, 4, 5, 6, 7, 10, 11.
Postural Back Pain – fig no. 1, 2, 3, 4, 5, 6, 7, 10.
Spondyiosis – Fig no. 1, 2, 3, 5, 6, 10, 11, 12, 16, 17, 18, 19.
Spondylolisthesis – fig no.  8, 9, 10.
Disc Bulge – fig no. 2, 3, 10.
Kyphosis & Scoleosis - Fig 5, 6, 7























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