Category Archives for "Low Back Pain"

Stretch Those Hips!

Hi I’m Natalie, Natalie Hernandez from INSYNC PHYSIOTHERAPY here in North Burnaby. And today we are going to show with Patrizio how to stretch out the front of your thigh and the front of your hip which are your hip flexors; And this is usually really helpful for runners as well as people who sit a lot at work and can be something to do at the end of the day to help out that back as well. So to do that hip flexor stretch we’ll go over it in sequence. To start off with the hip flexors it’s always good to know how to “Landmark yourself”. You can get a feel for that bony area there and during the stretch just make sure that it’s always in symmetry. So there… can you feel that? Yeah? Since this is a stretch it’s always good to feel supported so that we don’t go off balance. So the first thing is, since we’re landmarking the area, is to think of is to pull that tail bone in or tighten that butt right! And if you’re tight you’ll automatically feel that stretch there. Just make sure you keep that spine nice and straight and try not to lean back too much… and you can now support yourself over here. So if you feel there’s a stretch in this position then hold that stretch for a twenty seconds hold to a … thirty seconds hold. Obviously you want to do this on both sides. You can do three repetitions of it end of the day or the start of the day two to three times per day. The next step if this gets easier for you what I want you to focus on is actually keeping that core in, spine straight, pulling that butt in… you’re going to try bringing that knee towards the front and you will feel a deeper stretch on that left side of your hip …. yeah … that works out?… And same thing… do it on both sides. And I find it that to get a deeper stretch in this position to use a block to hang on to it too or a stool and let your other hand hang out on the side and support your yourself on that one… let me just switch this. It can be easier this way. And keeping that spine nice and straight, core on and drive that forward while this hand is hanging low … imagine that you’re reaching for that opposite knee while keeping that nice and straight. So that’s a good progression for this stretch… and you hold that position. And then going back so the last end goal is a combination of your hip flexor as well as the front of that thigh which is your actual runner’s stretch. So if we we’re to try it, what you want to do is … you can use a belt if it gets really hard to reach for that foot; But the idea is the same… same here… keep that spine nice and straight, core on, pull that belly in or tuck your butt in, drive that knee forward… and if you can pull that up using a belt or your hand. So that’s the runner’s stretch and go deeper if you can. So for a stretch, stronger doesn’t mean better. Go to that comfortable range and try not to pull a muscle. So yeah… that’s our stretch for today. Thank you.

Insync Physiotherapy Work Shop For Doctors – Low Back Pain

Bridging the Gap Between Medicine and Rehabilitation Workshop for Doctors: Evidence based Practice for Low Back Pain …. Dural tension and maybe disc issue and they would say, “Ok, let’s do a discectomy or maybe a lumbar fusion” and we found those people didn’t do that well. So we now use the slump test as a bit of a clue to the health of the nerve, the peripheral nerves from the lumbar spine down to the legs. So, we’re looking at the L1, L2 down to like the S1, S2 nerve roots and sort of how they combine with the peripheral nerves. So, what I’m going to get Iyad to do is to sort of tuck your chin down first and do it bits at a time to see if it reproduces any of his usual symptoms. So does that cause any unusual symptoms... So let's try going a bit farther down, so we're sort of... So we ask, we get them to hold there and just see what's happening, so is there any change in your... no change, no symptom still, so we would add another component of tension to the system, where we might say... straighten your leg like that and hold there... no. Anybody getting symptoms? No, good nice... oh, you need surgery Alice that's it [laughter] and then we might add one more component, so that and get some tension there and then what we might do there, is if we're trying to get very specific and maybe differentiate where it's coming from... we get him to do this, back and forth...does that change your symptoms at all? Ok we might kind of incur that it's part of this nerve tension or...

Inner Core Strengthening Tips

INSYNC PHYSIOTHERAPISTS can teach you how to engage your inner core muscles and how to activate your functional core to help you achieve your physical activity goals. Utilizing the inner core muscles of the transverses abdominus and diaphragmatic breathing to stabilize your Sacro-iliac joints, hip and lumbar spine (low back) joints and incorporating them into specific functional movement patterns to help you connect with how you really want to move again.

Core Stability 4 Point

This exercise is for your core stability. You want to start off in four point, a neutral spine, you’re going to engage everything below the belly button which is your inner core, by pulling everything in towards the spine and making yourself skinnier. Then you’re going to bring your leg back, keeping the core engaged and extend that hip backwards, point the toes to the floor and keep the hips level. Next you’re going to bring the opposite arm up with the thumb facing up, connecting the heel to the fingertips and you have that left arm at about a 45 degree angle, you’re going to hold it for 10 seconds and do two sets of ten on each side.

Low Back Pain – Core Stability Strengthening With Ball

Begin with tall neutral spine posture and engage the inner core muscles below the belly button. Next come off of your knees & roll out onto your belly on the ball with your hands in front. Keep the inner core muscles engaged and the spine in neutral & then reach one arm up in front with a pistol grip (thumb up) and arm at a slight angle. Hold it for a couple of seconds and repeat again with the same arm just to warm it up a little bit. Then bring the arm up again while extending the opposite heel back and hold for 5 seconds. Repeat this 10 times and then switch to the other arm and opposite leg. Do 3 sets of 10 on each side. You want to feel this one in the Glutes and the inner core below the belly button and not the back muscles as much. This a great strengthening exercise that can help with low back pain.

Hip Rotator Stretch

This is to stretch out the back of your hips. Bring your left knee up towards your chest without raising your butt off the ground. Place your right hand on the outside part of the left knee and the web space of your left hand on the front of your left hip. Then gently pull the left knee towards your right shoulder with your right hand while the left hand gives you feedback on if your butt is raising off the ground. Try to keep the butt on the ground. Hold for 30 sec do 3 sets on each side. This is great for tight posterior - lateral hips associated with lower back, hip and sacral- iliac joint injuries or pain in the lateral knee caused by tightness in the IT-band.

Core Strengthening Bridges

This exercise is to strengthen your core and your glutes. You’re going to start with a red band wrapped around your knees with a bit of resistance, and with your core engaged, you’re going to lift the butt up off of the mat. You’re going to hold that for ten seconds with the resistance of the band, keeping the knees in alignment with the second toes and then bring it down and repeat with three sets of ten.

Piriformis Stretch

This is a stretch for the piriformis muscle. You want to start off by lying flat on a mat by a doorway or a corner of a wall. Next you’re going to place your foot flat right on the corner and then you’re going to cross the opposite ankle on the opposite knee. Next you’re going to place your left hand on that left knee and push it towards that right foot, keeping the core engaged, you want to hold it for 30 seconds and repeat it three times and you can also do it for the opposite side.

How to Strengthen Lower Back

The lumbar region of your spine supports the majority of your body. Approximately 80 percent of people will suffer from a back injury sometime in their life, with the majority hurting their lower back. Muscle atrophy from inactivity is common to people who sit a lot or work in an office environment. Start a lower back exercise routine to improve lumbar strength and prevent back injuries. Learn how to strengthen your lower back.

Reduce the number of hours you sit at home and at work. Sitting for long periods of time can atrophy lower back muscles over time.

  • Do not sit for longer than 30 minutes at a time. Set a reminder on your computer or on your phone to get up and walk around.
  • Invest in a sit/stand desk in your office. This desk moves up and down with a hydraulic or hand lift. Alternate sitting and standing throughout your day.
  • Studies have shown that people who sit for 8 hours or more a day have a lower lifespan. Try to sit for less than 8 hours each day. If that is not possible, make sure you do not sit for longer than 5 or 6 hours on the weekends.
Buy a pedometer. Aim to walk at least 10,000 steps in the course of your daily routine.

  • Doctors suggest that 10,000 to 12,000 steps is a healthy level of activity. Walking is also very good exercise for your lower back.
  • If you fall well short of this level, try to introduce 10 minute walks at breaks, lunchtime, before and after dinner. Then, add a 30 minute walk every day.
Determine if you already experience acute lower back pain. If so, book an appointment with a physical therapist so that they can prescribe exercises that will strengthen your back while reducing lower back pain.

  • If you experience low back pain or joint problems, make sure your aerobic and strengthening exercises are low-impact. Running, jogging and jumping can aggravate low back pain.
Swim for 20 to 30 minutes 3 days per week. Swimming laps using the crawl stroke and backstroke strengthen your entire back, while improving heart function and lung capacity.

  • Swimming is an extremely good exercise for people who have joint problems or are overweight. Start with 10 minute swims and increase your time in the water by 5 minutes every 1 to 2 weeks.
Walk or jog in water. Aqua walking and jogging provide some resistance that helps to strengthen your legs, lower back and mid-back. Start with 10 minutes and move up to 30 minutes 3 to 4 days per week.
Start a walking routine. Try some variations on a regular walk to increase strength in your lower back.

  • Do interval training. Walk quickly for 1 to 2 minutes, and then recover for 3 to 4 minutes. Increase your intervals as you get stronger and improve your cardiovascular fitness.
  • Being overweight and obese increases your risk of lower back injury. If you fit into these categories, aerobic fitness should be a significant part of your fitness routine. Doctors recommend 75 minutes of intense cardio exercise or 130 minutes of moderate cardio exercise.
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