Spinal Solutions Program
Low back Pain is a common problem. Whether you have spinal stenosis, herniated disc, bulging disc or sciatic pain, you have come to the right place. Many of these problems come from poor posture, poor body mechanics or injury/overuse. Do you have pain that extends into the leg? This is called Peripheralization of pain (See image), during your time in therapy we will be looking for Centralization, which the pain will no longer be down in your leg, but may be more intense and into the low back. This is actually a good sign.
Any bending forward, bending and lifting or bending and twisting should be avoided as much as possible. These activities are all involving Flexion of the spine which is when you bend forward so your nose is closer to your toes. Instead you should be performing spinal Extension, which is a slight bend backwards from the low back. This helps to relieve pressure on the discs to coax the spinal disc forward and away from the nerve roots which will decrease pressure on the nerves and at the same time helps to encourage better posture.
Long term sitting should be avoided. This position puts your spine into a flexed position which could push the disc gel back ward creating increased pressure on the nerves. If you must sit, try to sit with a pillow behind your low back, and be sure not to slouch and try to get up every 15 minutes.
Another beneficial exercises is the TrA exercise, which stands for Transverse Abdominis, it runs across the abdomen and around to the back and is a large contributor in core stabilization. This exercise includes pulling the belly button toward the spine, or tightening the muscles of the belly. Once you do this, you should attempt to hold it for 5-10 seconds, while still breathing normally. This may take time to get used to. If you need to lift an object, reach for something, or lean slightly forward, make sure that you are doing this exercise! It will help protect the back.
If you must lift something, follow these guidelines: Get as close as you can to the object. Bend your knees, keep your heels on the ground and lift with your legs to pick it up. Keep it as close to your body as you can. Never twist! Always turn by pivoting your feet.