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    Exercise For Back Pain

    Uploaded by

    Abdul Malik
    The document provides rehabilitation exercises for low back pain and lumbar sprain. It lists 6 exercises - Child's Pose, Lumbar Rotation Crook Lying, Lumbar Rotation Stretch, Gluteal/Upper Hamstring Stretch, Cat-Camel, and Double Leg Bridge. Each exercise includes instructions on how to perform the movement and the duration to hold the position. The exercises are part of a personalized rehabilitation program prescribed by a healthcare provider to help the patient recover from low back pain and prevent re-injury.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Exercise For Back Pain

    Uploaded by

    Abdul Malik
    33 views3 pages
    The document provides rehabilitation exercises for low back pain and lumbar sprain. It lists 6 exercises - Child's Pose, Lumbar Rotation Crook Lying, Lumbar Rotation Stretch, Gluteal/Upper Hamstring Stretch, Cat-Camel, and Double Leg Bridge. Each exercise includes instructions on how to perform the movement and the duration to hold the position. The exercises are part of a personalized rehabilitation program prescribed by a healthcare provider to help the patient recover from low back pain and prevent re-injury.

    Original Description:

    Latihan untuk sakit pinggang

    Original Title

    Exercise for back pain

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    The document provides rehabilitation exercises for low back pain and lumbar sprain. It lists 6 exercises - Child's Pose, Lumbar Rotation Crook Lying, Lumbar Rotation Stretch, Gluteal/Upper Hamstring Stretch, Cat-Camel, and Double Leg Bridge. Each exercise includes instructions on how to perform the movement and the duration to hold the position. The exercises are part of a personalized rehabilitation program prescribed by a healthcare provider to help the patient recover from low back pain and prevent re-injury.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    33 views3 pages

    Exercise For Back Pain

    Uploaded by

    Abdul Malik
    The document provides rehabilitation exercises for low back pain and lumbar sprain. It lists 6 exercises - Child's Pose, Lumbar Rotation Crook Lying, Lumbar Rotation Stretch, Gluteal/Upper Hamstring Stretch, Cat-Camel, and Double Leg Bridge. Each exercise includes instructions on how to perform the movement and the duration to hold the position. The exercises are part of a personalized rehabilitation program prescribed by a healthcare provider to help the patient recover from low back pain and prevent re-injury.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Abdul malik

    Injury Profile: Jhon for Jhon Double Last Updated: Mon Sep 23 2019 07:31:25 GMT+0100 (BST)

    The following are rehabilitation exercises to help you recover faster and prevent re-injury. Please contact your Health Professional if you have
    any questions

    Low Back Pain / Lumbar Sprain

    Low back pain results from damage to structures in the back (i.e. muscle,
    ligament, disc, and nerve).
    Injury commonly occurs following a relatively simple movement such as bending
    forward or twisting through the spine. However it can also occur through more
    complex and forceful movements.
    Pain may be central across the back, or to one side of the spine. It may also
    radiate down into the buttocks, back of the thigh or lower leg.
    Movement may be restricted, it may difficult to “straighten up” to a normal
    standing posture.
    Management involves joint and soft tissue mobilisation, strengthening of the
    lumbar spine musculature and mobilisation of the neural structures.

    Lower Back Stretch - 'Childs Pose'

    0:30
    Hold

    Kneeling, hands on floor out in front


    Keep back straight
    Slowly sit back on to heels and drop chest to floor

    Watch Video

    Lumbar Rotation Crook Lying

    0:30
    Hold

    Lying on your back with knees bent


    Exhale and engage trunk muscles to stiffen the spine
    Slowly drop the knees over to one side
    Inhale, return to start position and repeat on the other side

    Watch Video
    Lumbar Rotation Stretch

    0:30
    Hold

    Lying with 1 knee and hip bent to 90 degrees and the other leg straight
    Keep arms out at sides to stop upper trunk rotating
    Slowly lower leg across body to the floor
    Stop at the point you feel your shoulders beginning to lift if that comes before
    your knee reaches the floor.

    Watch Video

    Gluteal/Upper Hamstring Stretch

    0:30
    Hold

    Lying on back pull thigh up to chest


    Stretch should be felt in upper thigh and gluteals
    Ensure non stretching leg is in neutral and not rotated out

    Watch Video

    Cat - Camel

    8
    Reps

    This is a mobility exercise, do not stretch into pain


    Start in kneeling on hands and knees
    Curl your spine up to arch the back
    Then rotate your pelvis forward and drop your lower back down to arch in the
    other direction
    Perform this motion 5-8 times
    Mobilise in the pain free range

    Watch Video

    Double Leg Bridge

    Lying with knees bent and arms at sides


    Engage trunk muscles to stiffen the spine
    Breath in and raise hips off the floor curling the spine up until knee hip and
    shoulder are in a straight line
    Exhale and return to start position

    Watch Video

    The exercises and advice in this rehabilitation program have been prescribed specifically to you by your healthcare provider/therapist. Any
    questions about this program should be directed to that provider. MyPhysioRehab does not accept any liability for damage or injury suffered
    whilst performing these exercises. Please seek advice and guidance from your provider if you experience any discomfort during this exercise
    routine.

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