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.
We therefore will be working on stretching over-tight muscles and strengthening chronically weak muscles to re balance you. 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, but 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. Do not stop doing them completely as that would allow the condition to degrade back to where it started.
The best part 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 that brings on your pain. I would recommend doing them as well prior to bedtime and upon rising.
|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|
*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: Need Information.