Back

Back pain

Rehabilitation after a back injury is best guided by a physiotherapist so that you regain movement and strength to the best of your abilities. An injury to the neck or upper back will require a different approach compared to the lower back. When a fractured vertebra (back bone) is involved, the treatment often involves immobilisation with a brace until the bone is stable enough to allow movement.

Low Back Pain

Exercises for the Lower Back

These exercises focus on re-educating the muscles in the lower back so that your posture does not deteriorate, allowing for hip, pelvic and lumbar muscle imbalances. Find a soft mat to properly do these exercises. Remember, do these exercises slowly and in which ever order is easiest. Stop and discuss with your physiotherapist or physician if these exercises are too painful for you. Stretching exercises include lumbar extension, flexion and rotation.

Extension

  • Lie on your front and prop yourself up on your elbows
  • Straighten out your arms keeping your bottom level on the mat
  • Feel the stretch while holding for 10 seconds
  • Repeat this 10 times

Flexion

  • Get down on to all fours
  • Arch your back high in the air
  • Feel the stretch while holding for 10 seconds
  • Repeat this 10 times

Rotation

  • Lie on your back
  • Bend up your knees
  • Turn your head to the right and let your knees flop to the left
  • Feel the rotation in your trunk
  • Feel the stretch while holding for 10 seconds
  • Now turn your head to the left and let your knees flop to the right
  • Repeat this 10 times
Strengthening exercises work on your abdominal muscles which supports the back as a second column of support, and on pelvic rotation.

Hip Extension

  • Get down on to all fours
  • Keep your back straight and parallel to the mat throughout
  • Lift your left leg straight out behind you
  • Feel the burn while holding for 10 seconds
  • Repeat on the right
  • Repeat this 5 times

For Back Pain sufferers, click on an interesting leaflet entitled “Challenging Back Pain Myths” from www.iscp.ie