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Chiropractic
Patient Education
by Dr. Alex Pozhitsky
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Preventing Back Pain with Exercise.
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Preventing Back Pain with Exercise.
by Dr. Alex Pozhitsky
With the exception of cold and
flu symptoms, backaches send more people to chiropractors and
physicians than any other medical condition. Statistical studies on the
occurance of back pain in the Russian Federation are limited but U.S.
statistics show that approximately 65 million Americans are affected by
back pain, and about 80 percent of the population will experience some
form of it at least once in their lifetime. Low back pain affects both
men and women equally, and usually occurs between the ages of 25 and
60. Low back pain is so common that it is the most prevalent cause of
disability in people under the age of 45, and is the fifth most
frequent reason for chiropractic care and hospitalization in the United
States. Many factors can contribute to low back pain, including strain
or injury, infections, arthritis, inflammatory disease or damaged discs
in the spine.
Exercises to Rehabilitate and Strengthen the Lower
Back › PRINT
EXERCISES
- 1. Back basic starting position for this
exercise is lying on your back with the knees bent, hands at your side,
and feet flat on the floor.
Tighten the muscles of the abdomen and buttocks, and at the same time,
press your back firmly against the floor. Hold for 6 seconds Exhale.
Relax for 12 seconds. Repeat as recommended by your doctor of
chiropractic.
- 2. Lie on the floor with your knees bent, feet
flat on the floor and arms at your sides, pelvis tilted. Take a deep
breath and grasp one knee with both hands then bring your knee towards
your chest.
  
Apply a reasonable amount of pressure to exert a pull. Hold, count to
five. Breathe out, and return your leg to the starting position. Repeat
same procedure using other leg. Following the prescribed individual leg
exercises, repeat the procedure grasping both legs at once. Hold, count
to five, release slowly. Repeat the series of exercises as recommended
by your doctor of chiropractic.
- 3. Lie flat on your back with both arms at your
sides, knees bent and feet flat on the floor, pelvis tilted. This time,
draw your left knee to your chest without using your arms, followed by
exhaling and straightening out leg and pointing it to the ceiling.
Return to starting position and do the same with your right leg.
Alternate legs for as many sets of exercises as recommended.
- 4. This is a lower abdominal exercise Lie on
back with your hands against your thighs. Raise your legs so that your
thighs will be perpendicular to the floor as illustrated in the
drawing. Push against thighs with hands while at the same time
resisting with thighs. Hold to count of three. Release slowly. Repeat
as recommended.
  
When you have completed the prescribed number of repetitions in
exercise #4, raise your left leg as Illustrated and push against your
left thigh with your right hand, while at the same time resisting with
your thigh. Hold to the count of three, release slowly. Repeat three
times. Switch exercise using right leg and left hand; repeat three
times.
- 5. Use a medium height chair. Gradually bend to
a squatting position, keeping your head flexed forward. At first, do
the exercise by holding on to the chair.
When you are able to maintain your balance, attempt this exercise
without the use of the chair. Do this exercise 10 times in succession,
repeat three times. The following are advanced exercises. Do not do
these exercises unless recommended by your chiropractor.
- 6. Lie on your back, both legs extended. Bring
your left foot up to your right knee and rest with the sole of your
left foot on your right knee. Then slowly bring the flexed knee toward
the right until you feel the stretch. Repeat the exercise, alternating
sides.
  
This exercise can be made more effective by extending the knee of the
exercised leg. Be certain to keep shoulders flat against floor or a
table.
- 7. This exercise should not be done until the
other exercises have been done for several weeks, Assume a basic
starting position. Lie on your back, knees bent, feet flat on floor,
and hands on your abdomen, pelvis tilted. Pull up to a one quarter
sitting position, being certain to keep the knees bent.
It is helpful to put the feet under a heavy to the floor. Hold; count
to three. Relax as recommended. It is helpful to visualize a feather on
your knees. Each time you relax, attempt to blow the feather away.
- 8. Lie flat on your stomach, pillow under hips,
with arms crossed under your chin. Tighten your muscles in your left
leg and raise slowly without bending or moving your hips. Hold for 10
seconds Relax slowly. Repeat procedure with the right leg. Repeat as
recommended.
- 9. Lie on your stomach, pillow under hips.
Place your hands in the small of your back. Slowly raise your head and
chest from the floor while at the same time raising the legs from the
floor 2" to 6". Hold for 10 seconds. Relax slowly. Repeat as
recommended.
- 10. Following completion of exercise #9, place
your right hand behind you and attempt to touch the left leg. Hold to
count of three; relax slowly. Repeat three times, and repeat exercise
using the left hand and right leg.
- 11. Assume a kneeling position, resting on your
hands and knees. Arch your back like a cat,drop your head at the same
time. Then reverse the arch by bringing up your head and forming a U
with your spine. Do each set at least five times. Repeat as recommended.
 
Stretching Exercises › PRINT
STRETCHING EXERCISES
Everyone needs a certain amount of flexibility or range of motion in
the joints. Stretching exercises are the way to increase flexibility.
To properly stretch a muscle, you should try to lengthen the muscle to
a point where you just feel the muscle stretching. Stretching should
not hurt;has no place in a stretching Hold the stretch for six to 10
seconds, lengthening the muscle if it relaxes in that period of time.
Relax, then repeat the exercise. While you are stretching, you must
remember to continue to breathe. Holding your breath during a stretch
may increase your blood pressure above safe levels. If you continue to
breathe as you stretch, your blood pressure should remain within normal
limits.
- To stretch neck muscles: Sit
straight. Turn head to left as far as it will go and hold six seconds.
Turn head to right as far as it will go, and hold six seconds. Repeat
sequence four times.
- To stretch shoulders and pectoral
(chest) muscles: Clasp hands behind back and straighten arms
as much as possible. Move arms away from back, keeping chest and head
up. Hold for six seconds. Return arms to start position and relax for
six seconds. Repeat four times.
- To stretch neck muscles: Sit
or stand straight and lower left ear to left shoulder. Hold six
seconds, then relax and repeat on right side. Repeat sequence four
times
- To stretch back of arm: Sit
or stand straight. Grab one elbow with the opposite hand and gently
pull your elbow behind your head. Hold for six seconds, then relax.
Repeat twice.
- To stretch back of neck and shoulder
muscles:Sit or stand straight. Tuck chin in and down to
chest. Keep chin down and try to pull head back. Hold for six seconds,
then relax. Repeat four times.
- To stretch upper hamstring and buttock
muscles: Lie flat on the floor, face up. Place foot flat on
floor. Bring knee of other leg to chest. Grab leg just behind the knee
with both hands and pull knee toward your chest. Don't strain. Feel an
easy stretch and hold for six seconds, then relax for five seconds.
Switch legs. Repeat twice for each leg.
- To stretch quadriceps (front thigh):
Lie on your side and grab top foot. Pull foot toward thigh and buttock.
Hold for six seconds, then relax for five seconds. Roll over to
opposite side and do exercise with other leg. Repeat twice for each
leg.
- To stretch hamstring muscles (back
thigh): Sit on floor. Straighten right leg and bring sole
of left foot to rest next to inside upper part of straight leg. Lean
slightly forward with arms and hands extended toward ankle of straight
leg. Find an easy stretch, hold for six seconds, then relax for five
seconds. Repeat three times for each leg. To help you stretch down,
place a towel around foot of straight leg. Grasp ends of towel and
pull.
- To stretch groin: Lie flat
on the floor, face up. Relax with knees bent and the soles of your feet
together. Push lower back toward floor. Hold for six seconds, then
relax for five seconds. Repeat twice.
- To stretch hamstrings:
Straighten legs out in front, level with chair seat. Reach toward toes.
Hold, relax, repeat. Watch your balance!
- To stretch the gastrocnemius (calf):
Stand two to three feet away from a solid support and, with arms and
hands extended, lean against it. Bend one leg and place foot on floor
in front of you, leaving other leg straight behind you. Slowly move
your hips forward until you feel a stretch in calf of straight (back)
leg. Be sure to keep heel of foot of straight leg on floor with toes
pointed straight ahead. Hold for six seconds, then relax for five
seconds. Switch legs. Repeat twice for each leg.
- To stretch groin: Sit
backward on the chair, straddling the back to stretch legs. Using
hands, gently spread legs further apart. Hold, relax, repeat. (Or sit
normally in chair and spread legs to exercise.)
- To stretch trunk: While
sitting, bend right side over and touch floor with right hand. Hold.
- To stretch lower back and hamstrings:
: Sit straight in chair. With knees together, bend forward and stretch
toward the floor (or toes). Hold. Return to original position. Avoid
this and other bending-over exercises if they make you dizzy.
- To stretch trunk: With arms
out to the side, level with shoulders, shift shoulders sideways to
right. Hold. Stretch to left. Hold. Don't bounce!
- To stretch shoulders:
Sitting straight, wrap arms around chair back. Pull backward away from
chair back. Relax and repeat.
Russian Flexibility Training
Flexibility training is strength training. Russian flexibility
exercises increase strength. They are neuromuscular re-education
exercises, which allow the body to function in more extreme ranges of
motion, while undergoing excessive amounts of stress. These are
basically joint rotations. The idea is to take the joint in question
and move it smoothly throughout its whole range of motion. This process
lubricates the joint with synovial fluid, and helps to smooth out the
cartilage. They are normally done at the beginning of the day, or at
least at the beginning of your flexibility work. They prepare the
joint, joint capsule, and other associated soft tissue for personal
exercise routines and athletic training programs.
Call Dr. Pozhitsky at 858 292
-1555for more information.
Back Pain Prevention Advice:
› PRINT BACK
PAIN PREVENTION ADVICE
- Exercise regularly. Low-impact aerobic
exercises protect the back by keeping muscles strong and supple. It
also tones abdominal and thigh muscles, which help take the strain off
the back. Swimming is the best exercise for the back, because the
weightless environment puts no pressure on the spine. Brisk walking and
bicycling are also recommended.
- Shed some pounds if you are overweight. Excess
weight puts extra stress on the back and makes it difficult to maintain
good posture.
- Always bend from the knees, never the waist.
Kneel or squat instead of stooping over.
- Lift objects properly. The key is to bend at
the knees, not the back. Tuck in your buttocks and pull in your
abdomen. Bring the object close to your body. As you stand, put the
burden on your thigh muscles, not your back. If you cannot move the
object close to your body (as when lifting luggage or groceries out of
the trunk of a car) extend one of your legs backward as a
counterweight.
- Don't try to lift something that is too heavy.
Stop when you have to strain and ask for help or use a lifting tool
(such as a dolly) for assistance.
- Avoid twisting while lifting. Twisting
increases the chance of injury. Even garbage collectors, who usually
have strong backs, are prone to injury because of the twisting
involved.
- Maintain good posture. Stand with the back
straight, pelvis tucked, shoulders down, head erect and chin tucked in.
Poor posture increases pressure on the discs in the spine, stresses
muscles and stretches ligaments so that they are unable to provide
adequate leverage when lifting.
- Avoid sitting too long. No other position puts
as much pressure on the back muscles and discs.
- Sit correctly. Sit with your feet flat, back
straight, shoulders back and head up.
- Find a chair that supports your lower back or
roll up a towel to use as back support.
- If standing for long periods, change your
position often. Prop one foot on a stool, ledge or telephone book, if
possible.
- Condition yourself for high-risk sports. If you
enjoy sports that involve bending and twisting on impact, prepare
yourself first. Start a conditioning program at least six weeks before
you go downhill skiing.
- Avoid infrequent bursts of activity. This is
especially important if you have a sedentary job or lifestyle.
- Make back exercise part of your daily routine.
Although no specific back exercises have been found to improve pain
relief or increase functional ability in people who already have acute
back pain, flexion and extension exercises keep back muscles flexible
and others strengthen back and abdominal muscles.
- Push instead of pull. If you have a choice
between pushing and pulling an object, push it. That allows the leg
muscles to power the job.
- Don't sling a heavy purse or briefcase over
your shoulder. Instead, place the shoulder strap across the body to
better distribute the weight and switch shoulders frequently.
- When driving, use the lumbar support in your
car seat. You can make a makeshift support by rolling up a towel and
putting it behind the small of your back.
- Stop and walk around every hour during a long
drive or flight. Vibration during driving and flying tires the back.
- Sit correctly during air travel. Use the
airline pillows behind the small of your back and put your feet up on a
briefcase or bag under the seat in front of you.
- Get plenty of sleep. Fatigue underlies many
causes of back strain. It also hinders good posture.
- Sleep in a healthy position. The best sleep
positions are on your back with a pillow under your knees or on your
side with knees bent and, if desired, a pillow between them.
- Don't slump over a desk or keyboard. Sit as
close as possible to prevent slumping.
- Adjust your desk or workstation to a
comfortable height.
- Women should wear high-heeled shoes as little
as possible.
www.ext.nodak.edu/extpubs/yf/fitness/fn607w.htm
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- Author Dr. Alex Pozhitsky DC
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