Low Back Pain
Perhaps the most difficult musculoskeletal area to evaluate and treat is the low back. This area includes the lumbar spine, pelvis, hips and related muscles, joints and connective tissue.
Most low back problems usually occur as a result of prolonged sitting over many years, frequent bending forward, improper lifting, or a combination of these. Whatever the cause, all of these situations create muscle distortion, which leads to joint stress and eventually pain. Correcting this awkward muscle pattern will be the main focus of our program.
Therefore, we will be working on stretching your overly tight muscles and strengthening chronically weak muscles to rebalance your musculoskeletal system. Remember, it is better to do these techniques many times during the day (ten to twenty times at least). You can do them less frequently if you are moving around or doing things that are not provoking your pain, and more often if you are doing those things that give you pain.
Once your pain is under control, you can modify the frequency and time you spend doing them, but do not stop the exercises completely as your condition can degrade back to where it started.
The best part about the Bio-Structural Retraining Program is that most of these procedures only take about twenty to thirty seconds to perform. Fit them into your schedule as much as you can, but at least every thirty to forty five minutes when you are doing the type of work or movement that brings on your pain. I would recommend doing them prior to bedtime and upon rising.
Use the “Position of Pain and Procedure” chart below and find the position of pain that fits your situation. You’ll perform the corresponding routine (Procedure) in the order provided, following the instructional videos to learn proper form.
|Position of Pain||Procedure|
|Sitting/driving/squatting||Psoas, Upper Quadricep, Bridge, Hamstring, Squat*, Modified Squat*|
|Standing/walking||Psoas, Upper Quadricep, IT Band, Hamstring, Piriformis|
|Bending or leaning forward||Psoas, Hamstring, IT Band, Piriformis|
|Bending backwards||Squat, Hamstring, IT Band, Upper Quadricep|
|Lying down||Bridge, Psoas, Hamstring, Piriformis, Squat|
|Pain radiating down one side||Psoas, Upper Quadricep, Piriformis, Bridge|
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System.
*Squat: If pain, weakness, lack of balance, etc. prevents you from performing the Squat, then do the modified Squat until you are able to do the regular Squat.
*Modified Squat: If you experience pain, weakness, lack of balance, etc. performing the modified squat, follow the exercise as closely as you can to work up to the proper form of the modified squat.
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System. Follow the order of the exercises exactly as they appear in the Procedure column.