The lumbar or lower back region is made up of five vertebrae, L1 through L5. The lumbar region is the area of the spine that controls a majority of your body's movement and flexibility. Over activity of the lower back muscles can lead to pain and injury. A spinal fusion, which brings the vertebrae together, may be a necessary form of treatment, A double spine fusion may be needed for conditions such as scoliosis or a degenerative disc. An exercise program will be mandatory in the recovery period, following the surgical procedure.
Pelvic Tilts
Pelvic tilts are an exercise that has very subtle motions that strengthen the support muscles of your lower back. It also gets you in tune with how your pelvis moves. The pelvic region allows you to stabilize your inner abdominal muscles. Lye on your back with your knees bent and your feet flat on the floor. Place your hands on your hips to assist with support and movement. Simply move your pelvis forward and then backward. You perform as many repetitions as you can with good form. Make sure you work through a pain-free range of motion. You can also carry out pelvic tilts seated on a physio ball.
Supine Hip Hinge
Supine hip hinges engage your inner abdominal muscles. Strong inner or transverse abs take pressure off the lumbar spine. The key aspect of this exercise is maintaining inner abdominal recruitment. Lye supine with both your legs elevated at a right angle. Let your left leg fall forward, away from the body. As your leg moves, keep your leg in a right angle formation. Your right leg stays stationary as the left moves. After you tap your heel to the floor, bring the left leg back toward the body. Perform the same motion with your right leg once the left leg returns to starting position. The farther you bring the heel away from the body, the more the inner abs have to stabilize. Cease the exercise once you can longer maintain your abdominal stabilization.
Hamstring Stretch
Stretching the hamstrings increases trunk mobility and pain relief. You will need a partner to best execute this particular stretch. Lie on your back with your right leg completely straight, flat on the floor. Your left leg is elevated, just about vertical to the floor. Your partner should place her body in a support position, behind the posterior aspect of the leg. Hold the stretch for about 30 seconds, completing 2 overall bouts. Change leg positions and repeat the above steps. Carry out this stretch before and after any strength activity. The pre-strengthening stretches are to be done after some light cardio. Post-activity stretching is where flexibility is augmented.
References
- "Effective Orthopedic Rehab: Seven Steps to Complete Recovery" ; Buck Willis ; 2006
- "Orthopedic and Athletic Injury Evaluation Handbook" ; Chad Starkey, Jeffrey L. Ryan ; 2003
