To see visual descriptions of the movements and exercises, check out our latest instagram post:
Many cases of lower back pain are direction specific, meaning the pain will be worse with spinal movement in a certain direction😩. Forward bending, as well as 🪑 or putting on 👟, are what we call an flexion-based tasks. Flexion refers to the forward bending movement of the spine. If you experience pain with forward bending, try repeated back bending movements and see if this helps. If so try to repeat these several times daily👍.
The next task is to address the neighboring areas, namely the hips. The type of intervention used here will depend on whether it is a joint restriction (more of a pinch in the front of the hips) or a muscular restriction (more of a stretch in the buttock or hamstring).
In addition to improving our mobility we also want to improve our strength and endurance. Building capacity through the lower back will help improve the eccentric (muscle lengthening) effect therefore slowing down the rounding in the back.👊
A sample program for flexion sensitive spine might look like
Every 2 hours
✅Standing back extensions
Twice per day
✅ Hip flexion with band tractions
✅ Cat/camel (focus on the cat) 10 times
3x/week
✅Dumbbell anti-flexion press 30seconds x 4 sets
Comments