Lower back pain with rotational sports may indicate a lack of rotational mobility in adjacent segments and a lack of rotational stability through the trunk. As such, a rehab program for back pain in people participating in these sports should focus on optimising these characteristics.
Check out the videos for the exercises in the link below:
It is sometimes useful to prime the hips for rotational movement by using some strap traction to get a deep stretch into the hip joint. This can be followed up by some active internal rotation stretches.
Direct mobilisations to the upper back using a ball and combining with diagonal arm movements can help increase the rotation mobility through the upper back, which can be reinforced with various torso twisting movements.
The rotational stability component can be trained with an anti-rotation press, which can then be progressed into a variety of dynamic variations.
A sample program for rotation sensitive spine might look like
Once per day
- Hip flexion with band tractions 1 minute each side
- Seated hip internal rotation stretch 10 each side
- Unilateral thoracic extension with tennis ball 5 reps 4 levels each side
- Hands and knees thoracic rotation - 10 each side
3x/week
- Band anti-rotation press
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