Download Caring for your Back - the Bayview Medical Clinic!

The Most Common Categories of Back Pain
Disc Problems
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Osteoarthritis with Spinal Stenosis
Facet Joint Syndrome
Disc
I
Strains and Sprains
Abnormal
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ra
j
.c
E
Osteoporosis
....:::s
I
Teres Major _ __
Gluteus Maximus
Anterior
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longitudinal
ligament
Posterior
longitudinal
, ligament
,ugamentum Flavum
F~ Joint Capsule -~""
Surface Muscles
. I~t~~pinous ligament
Supraspinous ligament
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Caring for Your Back
GEnlNG OUT OF BED THE LOG ROLL
Lie on your back with your knees bent. Bring your knees up
toward your chest and place a pillow between them. Let your
hands rest on your stomach. Then, keeping your body rigid,
roll over to the edge of the bed.
Next, let your feet drop over the edge of the bed. Then, using
your right forearm and the palm of your left hand, push your
body up into a sitting position. Your legs, aided by gravity,
will drop toward the floor. Remove the pillow. Finally, slide
forward until your feet are touching the ground.
EXERCISES
A. LOW BACK EXTENSION STRETCH
B. PELVIC TILT
C. KNEE TO CHEST/HAMSTRING STRETCH
Lie on your stomach. Place your hands next to your
shoulders with your elbows bent and your palms flat
on the floor. Using your arms only, push up to arch
your lower back. (Do not allow your pelvis to come
off the floor.) Hold for 6 seconds. Gradually work up
to 10 seconds. Repeat 3 times. Gradually work up to
6 repetitions. (If this exercise causes pain, consult
your doctor; you may need to do a modified version
or cut out extension exercises completely.)
Lie on your back with your knees comfortably bent and
your feet flat on the floor. Relax your leg muscles and
breathe normally. Press your lower back into the floor by
tightening your abdominal muscles; you will feel your hip
joints move toward your face. Hold each tilt for 6 seconds.
Repeat 3 times. Gradually work up to 15 or 20 repetitions.
You can actually strengthen your abdominals with pelvic
tilt exercises alone. And, unlike sit-ups, they can be done
during an acute phase of back pain, as well as while
standing or sitting.
Bend your left knee. Using both hands, grasp
the back of your right thigh, just behind the
knee. Pull the leg tightly against your chest
and hold for 6 seconds while straightening
your right leg. Repeat at least 3 times. To
stretch the hamstring muscles of the left leg,
switch your position and repeat.
D. GASTROCS STRETCH
To stretch your right gastrocs muscle - which runs up
the back of the leg - stand facing a wall with your
elbows straight. Place your feet in a walking position,
your left foot ahead of your right foot, the right knee
straight and the left knee slightly bent. Lunge
forward, allowing your left knee to bend farther. Hold
for 6 seconds. Repeat at least 3 times. To stretch your
left gastrocs muscle, switch the position of your legs.
E. HALF SIT-UP
Always do a pelvic tilt first. Then place your arms at
your sides with your palms flat against the floor. Slide
your hands forward about one hand's length; only
your head and shoulders should come off the floor.
Hold for 6 seconds, then relax. Repeat 3 times.
Gradually work up to 15 or 20 repetitions.
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Expiry Date: June 30, 2007.
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