Lumbar Spine

The SPINE is the most intricately engineered structure in the universe!

 The 3 links below can fix your back and keep it healthy

SA (Spinal Articulation exercises) : Hip Flexor 4 (Hip stretches) :  HR (Hip Roll exercises)

Below explains how you can understand your low back health or simply follow the links above to improve your low back health and ultimately your overall health!

Lumbar Spine or low back pain is so prevalent that it will affect and impact 8 out of 10 humans within their lifetime. It happens because there are so many moving parts and each and every one of those parts is held together by muscles, but if those muscles are tight and/or weak then the parts fall out of alignment and cause pain. That is why when most people see a Chiropractor they experience momentary relief from their pain but often then experience recurring low back pain, sciatica pain, sacroiliac joint pain and many others types of neurological discomforts within the lower body. The good news is, over 80% of these issues can be resolved by addressing the stretches and exercises found in the links above!

If you want to understand how intricate and problematic the design of the spine is, please watch the video below and read on afterwards or even while the video is playing.

The exercises, stretches and movements in the links above are published extensively throughout the fields of science, fitness and medicine and more importantly in the field of Physical Rehabilitation/Therapy. The problem is that it is very difficult to find all of the information in one easy to follow program!

That is exactly what has been done for you here.

The goal is to find the tightnesses and weaknesses in the muscles that are causing your pain and then stretch and strengthen those muscles and bring balance back into your lumbopelvic health so your pain will dissipate!

There are four primary stretches (actually many more) and two specific (complex) exercises that are the foundation of your lumbopelvic health and will start to bring you immediate relief. These six movements can be found in the links above, but this article will help explain how they will help you.

First of all you need to understand the five muscle groups that are the primary culprits to your pain and how stretching and strengthening them will bring you relief.

The five muscles are: Hamstrings, Piriformis (and side glutes), Illiopsoas (Psoas), Multifidus and Transversus Abdominis. The two stretches that target the Hamstrings and Piriformis are the Standing Hamstring stretch and the Standing Pigeon Stretch and then you need to strengthen the connectivity between the Tra and Me.

The two exercises that strengthen the Tra and Me are the Spinal Articulation and Hip Rolls. These two exercises reestablish proper  neuromuscular firing to your Multifidus and Transversus Abdominis and teaches them to work properly together again! These movements are so beneficial that they are actually prescribed to be done BEFORE spinal fusion surgery in a preventative attempt to avoid surgery, this is called PreHabilitation when you perform the post surgical manner (after spinal fusion) movement therapy exercises in an attempt to resolve the underlying issues that are causing the pain in the first place.

The same stretches and exercises you will need to engage in AFTER corrective surgery can be implemented BEFORE surgery in an attempt to see if the underlying factors of your pain can be fixed WITHOUT surgery!

This low back rehabilitation protocol is a comprehensive walkthrough that start you at the most basic of movements and slowly and methodically walk you the stretches and exercises that will bring balance and pain-free functionality back into you life! As you move slowly through the program you are looking for the movements that cause you discomfort because none of these stretches or exercises should be for the healthy individual.

Pain is an excellent defensive mechanism of the body which will warn you not to do something or go any farther into a given movement, stretch or exercise. If you go slowly it acts like a “proximity alert” to your problem and by slowly moving up on it your discomfort will begin “3 or 4” and escalate the further you go through 4, 5, 6 and “ouch-7”. Don’t move into “ouch 7” or above because you will be “tearing” at your original injury in the soft/connective tissue!

It is important that you challenge or “stress” the tensile strength of the injured area because that is how the body heals itself through the “stress response system”. This process is the very beginning of an assessment process that I would walk you through if you were in my office. Each movement builds on top of previous movement eventually connecting muscle groups and parts of your Lumbopelvic region that are designed to work together.

As this site is under constructions there will be a link you should follow here to progress down the path of Wellness!