The pubic bone is comprised of the ilium, or iliac crest, the pubis and ischium, and the superior and inferior rami. It gains its strength from four pubic ligaments that surround it; these ligaments connect the sacrum and ilium, the sacrum and ischium, the sacrum and coccyx, and the ilium and ischium. Ligament sprains and spasms cause lower back pain around these regions and you can relieve that pain by performing daily low-impact exercises.
Function
Each ligament serves a specific purpose: The superior pubic ligament connects the superior rami along the superior surfaces and extends to the public tubercles; the anterior pubic ligament consists of superficial fibers that pass through one bone to the other and hold the Obliqui externi and Recit abdominis in place; the posterior pubic ligament consists of scattered fibers that connect the two rami posteriorly; and the arcuate pubic ligament is a thick, triangular arch of fibers that connects the two lower pubic bones while forming the upper boundary of the pubic arch.
Considerations
Exercising with heavy weights or lifting heavy objects can cause you to strain these ligaments and injure the muscles in the lower back and hip regions. Generally, an inhibited muscle will not respond to resistance training, consult a spine therapist before attempting any form of treatment, according to Spine-Health. Take a few days off per week to recover and use a pillow to provide a soft surface for your back when you sit or lie down.
Prevention/Solution
Spine-Health states that it is crucial to have a strong midline support to reduce stress placed on the lumbar spine, but an antagonist muscle may inhibit weak muscles or faulty lumbar mechanics may cause some muscles to appear weak. Consult a licensed physical therapist; she can help design a strengthening program to fit your individual needs.
FamilyDoctor.org recommends to use pillows to support your back and neck when pain is present. Lie flat on the ground with pillows under your neck and knees, with your hips and legs on a chair, or with your knees bent. Walk around every few minutes to an hour to keep back muscles strong.
Types
Working the transverse abdominis can improve spinal stability. Maintaining a neutral spine and not pushing it into the floor allows success with this exercise, in which the spine is already in a neutral position so there is no need for flexion or extension of any muscles. Lie on your back with your feet shoulder-width apart and raise your hands over your head. Hold for one to two seconds and repeat until fatigued.
Strengthening the gluteus maximus serves the same purpose: Lie on your back with your hips and feet off the end of a bench or table and lift one leg while maintaining a neutral spine. Hold for five to 10 seconds. Repeat for four to 10 reps per side once per day, four or five times a week.
Warm up before and cool down after performing each exercise, and consult a spine specialist or physical therapist before starting an exercise regimen.
Time Frame
Recovery is just as important as exercising. Spine-Health recommends resting a few days to allow the body to recuperate and build strong muscles, and FamilyDoctor.org recommends not to take too much time off because this could cause muscles to weaken, which can slow your recovery. Perform strengthening exercises once per day and consider using heating and cooling pads every 20 to 30 minutes for temporary relief. Consult a physiotherapist if you require additional massage therapy.
