Spine Rehabilatation: Phase 2

Whether you are surfing...

or riding

or meditating

The low back can be an annoying problem.

Is your lower back stiff or achey OR are you in serious pain? If you are in a tremendous amount of pain, please stick with the exercises listed above in my first Blog. Its best not to over do stretches when you are really sore. Its also a great time to see your Physiotherapist! Without a detailed Physiotherapy assessment it is impossible to know exactly what the best stretches are for YOU !

For the stiff/achey low backs out there, here we go:

Lets start with a SAFE spinal rotation stretch. This will only work if your hamstrings are flexible enough to get into this position. If they are not, you will need to put a pillow or roll under your knees. You can also do this stretch sitting on a stool, however you must be very GENTLE with the rotation force in this case.

1) Facing straight ahead with arms pointed directly out to both sides of the body, take a

big relaxing breath in.

2) Rotate your spine and head to the right while emptying your lungs of air. Hold 3

seconds.

3) Repeat 1) & 2) ending fully rotated to the left side

4) Repeat rotation to each side 3 times

Now lets expand the spine stretch into an long groin muscle stretch simultaneously:

1) With feet apart (see image below), sit tall and place one hand in front of you and the other behind as far as PLEASANT rotation allows. Allow yourself to weight bare through your arms and create a small amount of traction to your low back as you get taller.

2) Remember to empty your lungs of air and the end of each full rotation as deflating these 'balloons' in your chest allows you to move a little further into spinal rotation. Do you feel a small (or large) stretch in your groin muscles somewhere between the groin and the knee?

3) HOLD for 3 seconds and repeat to each side 3 times.

If you feel that you could add a little more rotation to the above stretch:

1) Try exhaling the air from your lungs as you rotate both arms to the right side. Please don't force this movement. It should be comfortable. (see image below)

2) Once again hold these positions 3 times on each side for 3 seconds each.

Don't forget the short groin muscles:

1) Draw both of your feet towards each other until they touch. (see image below)

2) Hold for 30 seconds. Repeat 3 times.

Lets get back to rotating. This is a great stretch for the spine and the Gluteals and sometimes, the Piriformis (the muscle that connects your sacrum to your femur).

1) Cross your right foot over your left knee while you rotate your spine right and place your left upper arm on the right side of your right knee. If this is too much detail, please check out the image below.

2) Try this one for 15 seconds and repeat 3 times on each side. Don't be frustrated if you are a little stiff to get the full position. You'll improve little by little. NEVER force spinal rotation stretches.

A low back cannot be happy if the muscles joining the hip to the spine are tight. Here is a fantastic way to stretch the hips. (see image below) If you are too tight to make this work, please don't force the stretch. Consult with your Physiotherapist.

1) Cross the right foot under the left hip and slide the left foot as far away as possible. Then stretch both of your hands forwards as far as they go. THERE SHOULD NOT BE ANY FEELINGS OF STRESS/DISCOMFORT IN YOUR RIGHT KNEE.

2) Breath in and out with long slow deep breaths and hold for 30 seconds. Repeat 3 times on each side.

Tight on either side of the low back? Try this gem of a stretch:

1) Sit with your knees bent to the right side. Cradle your feet with your right hand.

2) Try reaching up and over your head with your left hand as you lean to the right side.

Sometimes people are too tight to make this work without a piece of furniture or

post to grab onto with the left hand (GENTLY of course).

3) Hold for 15 seconds, repeating 3 times on each side.

If you are still with me, lets try one more:

1) Stand with your feet 1-2 feet apart. Raise your arms into the position in the

image below. Pull your belly button inwards towards your spine. This engages the

Transverse Abdominus muscle to PROTECT the low back.

2) GENTLY & SLOWLY rotate to the left while exhaling the air out of your lungs.

Remember to keep your Transverse Abdominus contracted the whole time!

3) Hold 3 seconds. Repeat 3 times to each side

The stretches shown above are geared at maximizing range of motion in your Thoracic spine and hips. If both of these areas move well, it is easier to protect your low back.

Remember: We are all different. If something does not feel right, please don't force it.

It really does help to problem solve with a Physiotherapist if you feel unsure about trying one or all of these stretches.

Movement is so important for a healthy spine. Before embarking upon your sports and hobbies, try and make sure that you create a good custom stretching program for YOU that maximizes the mobility of your spine.

Jennifer