Muscle strain of the lower back is usually a result of overuse or overload of the muscles, which can occur after improper heavy lifting or holding one position for too long. Pain, inflammation and muscle spasms are all symptoms of a muscle strain injury. Therapeutic exercises can be done during the healing process, which can take anywhere from two to eight weeks depending on the severity of the strain.
Heel Slides
Heel slides are a gentle warm-up exercise and can be done in the initial stages of recovery, one to three times a day. However, all rehabilitation should be supervised by your physical therapist. To perform this exercise, lie on your back with your arms down by your sides. Contract your abs into your spine. Slowly bend your right knee while keeping your lower spine pressed into the mat or table. Slide your heel back and forth by bending your knee and then extending your leg back straight. Perform 10 on each leg.
Wall Squats
Stand with your back against a solid wall. Walk your feet out in front of your body about 12 inches, so that your shins are not tucked beneath your knee joints. Slowly bend your knees and lower your back down the wall, while keeping your ab muscles tucked in tight. When your knees reach about a 45-degree bend, pause and hold the position for about five seconds. Slowly return to the upright standing position. Perform 10 repetitions.
Cat Stretch
This stretch is performed on your hands and knees and stretches your back muscles, as well as strengthening your abs. Position yourself on your hands and knees with your hands placed directly underneath your shoulders. Line your knees up directly underneath your hips. Allow your head to naturally drop forward, as you lift your middle back up as high as you can. Your back should be curving towards the ceiling and your abs should be pulling into your navel. Hold for five seconds and return to a neutral spine position. Perform 10 repetitions.
Pelvic Tilt
The pelvic tilt exercise is not only effective for lumbar stabilization, but is also useful for strengthening the buttocks, abs and pelvic floor. After full recovery, the pelvic tilt should be included in your regular exercise routine to keep your lower back strong and stretched. Lie on your back with your knees bent and your feet flat on the floor. Exhale as you slowly tuck your abs in, drawing your navel down towards your spine, while pressing your lower back into the mat. Your pelvic bone should end up higher than your navel and your hips should remain on the floor. Hold the contraction for five seconds, release and repeat 10 times.
Member Comments