The bones of the lumbar spine and sacrum are identified by either an "L" or "S". The subsequent number refers to the specific bone in either the lumbar or sacral region. Hence, L5 refers to the fifth lumbar vertebrae and S1 refers to the first segment of the sacrum. Each lumbar vertebrae has a jelly-like disc that separates the bones. The core muscles surround the spine and keep the discs in place. Exercises that strengthen and stretch the core muscles are the most effective in keeping the L5-S1 region healthy.
The Core
The core is a group of muscles that work to stabilize the spine and pelvis. When these muscles are weak or injured, the discs of the spine are at a greater risk of bulging. In addition, posture, balance, coordination and spinal stability drastically decline and injuries tend to occur. Core muscles surround the spine, so exercises should engage the front, back and sides of the torso.
Modified Versus Advanced Exercises
You can perform a variety of core exercises that cater to your specific needs. If you are rehabilitating a lower back injury, smaller movements or modifications are necessary. If you are an athlete that needs to maintain a strong core, advanced exercises train the core to engage prior to all other movements. As an example, a patient with limited spinal mobility and minimal strength can begin with a leg raise and core activation. Lie on your back and tighten your core muscles. Slowly raise one leg, lower it, and raise the other. Perfor 10 to 15 repetitions.
Stretching Exercise
Begin on your hands and knees to perform an easy stretching exercise that targets the lumbar and sacral regions of the spine. This exercise can be used to rehabilitate the mobility of the spine, or as a warm up for a high-performance athlete. Breathing out, slowly tuck your chin and round your spine as much as you can. To increase the mobility of the lower spine, tuck your tail bone under and push the lower back to the ceiling. Breathing in, raise the head and reverse the spine, sticking your buttock toward the ceiling and the naval toward the floor. Complete five to seven cycles.
Maintenance Exercise
When you have strengthened your core muscles and you need to maintain those gains, this exercise can be added to a regular workout routine. Lie on the floor, on your stomach. Stretch your arms overhead. Tighten your core muscles and lift your hands and feet off the floor. Hold for 10 seconds and complete 12 to 15 repetitions. To progress the exercise, lie on an inclined bench with your torso resting off of the raised end. Slowly raise your trunk against gravity until it is in line with your lower body. Lower down and repeat 12 to 15 repetitions.
References
- "Concise Guide to Sports Injuries"; Malcom Read; 2008
- "McMurtie's Human Anatomy Coloring Book"; Hogin McMurtie; 2006
- "Muscle Mechanics"; Everette Aaberg; 2006
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy A. Houglum; 2010
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