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(Want more info - use the
contact form to get in touch
with me.)
If you're in pan, here's what I suggest.
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Static Back
Lie down and rest you feet on a
chair or ottoman for at least 30 minutes.
Put a cushion under you head and
read a book or watch TV. This is the most
comfortable position for you to get into when
you have a crook lower back.
It lets the muscles supporting
the hips relax and takes pressure off the lumbar
spine. |
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Supine groin stretch – 20
minutes each side
Like the static back exercise,
this one helps to relax the muscles which keep
pelvis and back in correct alignment.
Lie with one leg
comfortably on a block or chair, the other
extended on the floor. Have a smaller block in
place to stop the foot of the lower leg from
turning out. Lie in this position for 20 minutes
or more. |
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Hip
crossover – 40
minutes
This is a five star exercise for
anyone with a crook back. It mobilizes the hip,
groin and lower back.
Start with the heel of the right
foot up toward the top of the left knee. Relax
abdomen and lumbar spine and push the right knee
further way from you. Then drop the right foot
and left knee (together) onto the floor on the
left side of your body. Repeat on the other
side.
If you experience pain or
difficulty doing this exercise, place a cushion
under the knee.
Start with 1 minute one side and
1 minute the other side. Continue for 40
minutes.
Gradually build up so you can
spend 5 minutes one side and 5 minutes the other
side for 40 minutes all up. |
Gradually push the right knee
away from you. The lower right leg should be at
90 degrees to the upper left leg. |
TREAT THE CAUSE - not
the symptoms
It is my belief that bulging disks and
lower back pain are indicators; indicating that some of
your vertebrae are out of alignment.
Getting yourself back into alignment
relieves the pressure on muscles, ligament, tendons and
disks. The pain goes away.
The good news is that you can
relieve the pain yourself if you do the right exercises.
The bad news is that rubbing, heating and
crunching around the area where it is painful does
little to get you back into alignment. It's palliative,
and while that's not a bad thing, it doesn't go far
enough toward restoring poor function to
good.
THE SYMPTOM
Tight muscles
In a nutshell, your back pain is a
symptom of tight and weak muscles elsewhere around your
body.
In particular, tight calf, buttock and
hamstring muscles will tilt your pelvis, backwards,
which in turn will cause vertebrae further up to go out
of alignment.
On top of that, the buttock and hamstring muscles
on one side of the body may be tighter then those on the
other side. This will cause the pelvis to twist,
resulting in further misalignment further up your spine.
Weak muscles
Weak back and abdominal muscles
exacerbate the problem. A lot of people aren't strong
enough to keep their spinal column in correct alignment.
They don't have a regular and systematic strength
training program.
THE PRINCIPLES
This theory rests on two principles
1. Muscles take bones out of
alignment.
2. The cause of the pain is rarely
at the site of the pain.
POSTURAL DIAGNOSIS
Check yourself out. Can you sit up
straight these two positions?
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1. Wall sit
When you sit up against a wall,
I'm interested to see how close you can get your
bottom to the wall.
You could also let me know which
muscles feel tight when you push your bottom
closer to the wall. |
Poor
Good |
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2. Buttock stretch
I want to know whether you can
sit up straight with your hands clasped behind
your back.
Take two photos, one with the
right leg over the left and vice versa.
Take the photos side on.
I'm interested to know whether
you can sit up or whether you fall backwards
when your hands are clasped behind your back.
Let me know if you feel that one
buttock muscle is tighter than the other.
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Poor
Good |
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Use the contact
form to send me a photo of you in these two
positions.
AND THERE'S MORE
If you want a more definitive opinion as the cause of
your lower back pain and you are unable to see one of
our practitioners,
click here to go to the diagnostic service page on
our affiliate internet site
Global Back Care.
At the Global
Back Care diagnostic page, you'll be encouraged to get
someone to take photos of you in wide range of positions.
A FINAL WORD
Just as
very man with a hamper is looking for a nail,
every man with a knife is looking for something
to dice.
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