RECOVERY – LOWER BACK

RECOVERY – LOWER BACK LUMBAR

  • Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
  • MFR – Myofascial Release Explained – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller .
Neurodynamics – Sliders & Tensioners
  • Nerve Anatomy .
  • Physiotutors . 
    – yellow tube represents the nerve
    (1)     Sitting Slider – Start Slumped: extend the knee + flex the ankle + lift the chin → drop the chin + extend the ankle + flex the knee
    (2) Sitting Tensioner – Start Upright: drop the chin + slump + extend knee + flex ankle → extend ankle + flex knee + sit tall + lift the chin
    (3) Supine or Back-Lying Slider: straight leg with foot on wall; drop the chin + extend the ankle → flex the ankle + lift the chin
    (4) Supine or Back-Lying Tensioner    : straight leg with foot on wall; drop the chin + flex the ankle → extend the ankle + lift the chin
  • Keeley – Physio . 
    – this is for the Sciatic Nerve
    (1) Extend & Flex the Knee: back-lying with hands behind the thigh; knee bent; move the knee; band for added resistance
    (2) Extend & Flex the Ankle: back-lying with hands behind the thigh; knee bent; move the ankle; band for added resistance
  • Keeley – Physio .
    (1) Leg Crossover Extend the Leg: back-lying with band around the foot
    (2) Leg Crossover Extend the Ankle: back-lying with band around the foot; straight leg
  • Dr. Jo – Physio . 
    (1) McKenzie Stretch
    (2) Figure 4 Stretch for the Piriformis
    (3) Back-Lying Nerve Gliding: hands behind thigh; extend the knee and flex the ankle; 10 reps only
    (4) Sitting Nerve Gliding: extend the leg and flex the ankle + chin up → chin down + flex the leg and extend the ankle; 10 reps only
    (5) Sitting Nerve Gliding – Foot on Stool: leg straight; keep toes up; bend to opposite side and return; 10 reps only
  • Lawrence – Physio .
    – slump + chin down + knee extended + ankle extended → ankle flexed + knee flexed + chin up + remain sitting slumped
Exercises
  • Acute Low Back Pain Management – Kaitlyn Physio Instagram
    1️⃣ Repeated Extensions 2️⃣ Dead Bug 3️⃣ Nerve Floss/Glide 4️⃣ Glute Bridge

  • Low Back Stretches – 2020 – Link to Article .
    – do these 2-3x per day to break up sitting
    (1) Warming up the Spine: 1:40 mark; Cat-Camel to reduce the friction of the Spine; knees apart; avoid pushing the end of each range; 7-8 cycles ONLY
    (2) Stretch Psoas Hip Flexor: 3:20 mark; stand 1-leg forward; raise opposite arm overhead; reach to midline with shoulder back; hold 2 secs; repeat 6x per side
    (3) Hip Airplanes: 6:00 mark; watch video; 3 sets x 3 reps each side
    (4) Spine Hygiene: 7:40 mark; stand with arms overhead for 10 sec; reach higher and farther back for 10 sec; deeply breathe into upright posture
  • Low Back Pain – 2021 – Link to Article . 
    (1) Low Back Pain: 1:45 mark; spinal joints are NOT ball and socket joints so don’t treat them like they are; have good spinal hygiene throughout the day
    (2) Stack the Spine: align ears over shoulders; shoulders over hips
    (3) The Hip Hinge: baseball short-stop squat; practice the cat-camel in this position to find the sweet spot; don’t lift with the back rather pull your hips through
  • 3 Exercises for your Glutes  – 2020 – Link to Article .
    – Tests for Glute Activation: feeling glutes during glute exercises; 1-leg Bridge; Pelvic Tilt
    (1) Contraction: (a) sitting place hands under your glutes and flex (b) static kneeling lunge engage core and flex glutes
    (2) Activation: (a) glute bridges (b) clam shells .
    (3) Progression with Resistance Load: (a) lateral step-up (b) goblet squats (c) pull-throughs (d) 2-leg calf raise glute squeeze
  • Park Bench Decompression .
    · Lean on Bar or Park Bench: palms up grip; relax into bar; rise onto toes with shoulders over bar; stiffen arms and push vertical with reverse shrug
    – Spinal Stenosis: a narrowing of the spaces within your spine, which can put pressure on the nerves that travel through the spine. Spinal stenosis occurs most often in the lower back and the neck. – Mayo Clinic
  • 3 Kinds of Stability .
  • Conference .
  • Heavy vs. Light Lifting .
  • Home Stretches for Lower Back – 1
    (1) McKenzie Extension: stretch to stiffness not pain; 2 sec up; 2 sec down; 3×10 twice per day minimum
    (2) Single Leg Supine Knee Crossover: stretch to stiffness not pain; hold 1-2 minutes; 3x both sides; twice per day minimum
    (3) QL Stretch – Sitting on Floor: 1-2 minutes; 2-3x both sides; twice per day
  • Home Stretches for Lower Back – 2
    (4) Figure 4 – Supine on Floor: stretched leg against rack or door frame with opposite leg straight
    (5) Kneeling Forward Lunge: same hand to same foot; both hands floor; keep back straight
  • Low Back Pain on same side as Hip Shift
    (1) Lean against the wall: feet away from wall; shoulder lean on wall away from the pain side; approx. 15x
    (2) Supine Knees Over: knees together and up; towards the side of the pain; opposite shoulder on floor; hold 1-2 minute
    (3) McKenzie Extension: stretch to stiffness not pain; 2 sec up; 2 sec down; 3×10 twice per day minimum
  • Learning to Maintain a Neutral Spine
    · 4 Point on floor – Sit Back: use a mirror; neutral spine throughout; brace the core; sit back and return; can help with butt-wink during squats

  • Foam Roll Variations for the Lower Back – Nguyen Chiro
  • Lower Back Stretches – Nguyen Chiro
    – take deep breaths during these movements
    (1) McKenzie Extension: keep shoulder blades squeezed; forearms on floor; straight arms for advanced; take long deep breaths
    (2) Prayer or Child Pose: slowly sit back
    (3) Supine Knees to Side: feet on floor; knees together; side to side
    (4) Supine Rockers: pull knees up; not necessary to excessively rock
    (5) Supine Stretch Single Leg Crossover: keep opposite shoulder on floor (hold object); opposite leg straight for advanced
  • Rolling Massage . Nguyen
    (1) Glutes: lean to one side; roll full glute muscle
    (2) Piriformis: lean to one side; cross leg and hold ankle
    (3) Glute Longitudinal Muscle Stripping: back-lying; small ball on glutes area; rock side to side on tender spots
    (4) Piriformis Longitudinal Muscle Stripping: back-lying; small ball on piriformis area; rock side to side on tender spots
    (5) Figure 4 Longitudinal Muscle Stripping: sitting; small ball on piriformis area; rock side to side on tender spots
  • 11 Best Sciatic Stretches . Nguyen
    (1) Lower Back Decompression: lying face down; pillow + roller pillow under stomach
    (2) Knees to Chest Stretch: low back flat on floor; open legs to assist
    (3) Sitting Nerve Sliding
    (4) Seated Piriformis Stretch: cross leg
    (5) Seated Piriformis Stretch: don’t cross legs; one leg on floor; one leg on box
    (6) Sitting on Floor: pull one leg to chest; turn towards that leg
    (7) Back Lying Figure 4
    (8) Pigeon
    (9) McKenzie Mobility: not a stretch
    (10) Hamstring Stretch
  • One Minute Exercise . Nguyen
    (1) Lower Back Decompression: lying face down; pillow + roller pillow under stomach
    (2) McKenzie Mobility: not a stretch
    (3) Face Down on Floor – Banana Bends: shift away from pain side; sphinx for added intensity
    (4) Towel under Hip on Pain side: shift away from pain side; sphinx for added intensity
    (5) Face Down on Floor – Flex Knee to Side: bring knee up on pain side; sphinx for added intensity
    (6) Mulligan – Back-Lying with Knees Bent: drop legs to side; shift hips around pain side for added difficulty
    (7) Side Lying on Pain Free Side: feet on pillows or roller pillow
    (8) Seated Sciatic Nerve Gliding

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