Lumbar lordosis is an inward curve of the spine, it is found in the small of the back, just above the waistline. The lordosis is lost whenever the lower back is ‘rounded’, as usually occurs when people sit or when they bend forward. And if the lordosis is lost often or for long periods or both, lower back problems frequently result.
These exercises are the first-aid for lower back pain, – the exercise sessions should be spread evenly 6 – 8 times throughout the day.
- Lying Face down
- SPHYNX
- COBRA
- Immediately after the exercises, roll onto your back and insert the lumbar roll (a big tightly folded bath towel will suffice) under your lumbar curve. This will maintain your back (i.e. lumbar lordosis) in the correct position during the period of bed rest.
Maintenance of lumbar lordosis is critical for the pain-free back.
Lumbar lordosis is an inward curve of the spine, it is found in the small of the back, just above the waistline. The lordosis is lost whenever the lower back is ‘rounded’, as usually occurs when people sit or when they bend forward. And if the lordosis is lost often or for long periods or both, lower back problems frequently result.
If your back pain is so severe that it is impossible for you to do any of the exercises or if your pain is becoming intolerable, seek medical advice. Certain over-the–counter (OTC) medications, such as aspirin and other non-steroidal anti-inflammatory drugs (NSAIDs) may be necessary to provide some relief from pain. Aspirin and other OTC NSAIDs have been found to be highly effective for reducing acute back pain and have fewer side-effects than some common prescription drugs – consult with your local pharmacist.
If your pain is not severe enough to force you to rest in bed, and if you are able to continue with some of your daily activities in spite of your pain, perform exercises 1 through 3 – the aim is to restore the lordosis of your lower back to the fullest possible extent; then we must maintain it by paying careful attention, at all times during the first week, to both posture and movements.
Exercise 1 through 3 manual:
Exercise 1: Lying Face down – should be done once in the beginning of each exercise session
- Until you can do one or more of the other exercises outlined in this chapter without acute pain, each time you exercise you must begin with exercise 1, followed by exercise 2
- Lie face down with your arms next to your body (arms straight but relaxed)
- Head turned to one side
- Stay in this position, take few deep breaths, and then relax completely for 2 – 3 minutes.
- You must make a conscious effort to remove all the tension from the muscles in your lower back: without this complete relaxation the chances of the next exercises (Exercises 2 and 3) to be effective are much lower.
Exercise 1 is performed in preparation for exercise 2.
Exercise 2: Sphynx – Lying Face down in extension
Should be done only after exercise 1 has been completed:
- Remain Face down in the same position as per exercise 1
- Place your elbows under your shoulders so that you can lean on your forearms
- During this exercise, begin by taking a few deep breaths and then allowing the muscles of the lower back to relax completely
- Remain in this position for 2 – 3 minutes
- Exercise 2 should be done once per exercise session
- If you are experiencing acute, increasing pain when you attempt this exercise, move your elbows farther away forward from your body, so that your top half is lowered to a point at which your pain is tolerable. Alternatively – place a pillow under your chest for a few moments until the pain decreases.
Exercise 2 is performed in preparation for exercise 3.
Exercise 3: Cobra – Extension in Lying, only commence this exercise after completing the exercises 1 and 2
- Remain Face down, but with your head forward rather than to the side
- Place your hands under your shoulders in the position you would use for a push-up
- Straighten your elbows and push the top half of your body – the part from the pelvis on up – up as far as pain permits.
- As you do this, it is important that you completely relax the tummy, pelvis, hips, and legs.
- Keep your pelvis, hips, and legs hanging limp and allow your back to sag. Your pelvis will naturally move downward.
- Maintain this position for a second or two; lower yourself to the starting position.
- Repeat 10 times
- Each time you repeat the movements in this exercise, try to raise your upper body a little higher, so that by the last repetition your back is extended as far as possible and your arms are as straight as possible with your elbows locked.
- Remember to hold the sag for a second or two – this is a key part of the exercise. If you feel that your pain is decreasing or centralising (or both), you may maintain the sag for longer than one or two seconds.
Immediately after the exercises, roll onto your back and insert the lumbar roll (a big tightly folded bath towel will suffice) under your lumbar curve. This will maintain your back (i.e. lumbar lordosis) in the correct position during the period of bed rest.
Remember: if your pain has centralised, it may have increased in the middle of your back after it has disappeared from the side of your leg. In that case you should continue with the exercises ‘as is’, because it is, in fact, a positive response.
When you begin exercise 3, at first you may experience an increase of pain in the lower back. But as you repeat the exercise, the pain should gradually decrease so that there is significant improvement within a few sessions. The pain may also become more localised in the centre of the back (this is the process of centralisation). This is desirable, as is any movement of pain from the legs and buttocks toward the middle of the back. In time, the pain should disappear and be replaced by a feeling of strain or stiffness, which is more tolerable.
Avoid rounded postures that occur when bending or sitting slouched, and generally sit as little as possible for the first couple of weeks following the acute lower back pain episode. Therefore by avoiding spinal flexion (bending forward), you remove the cause of any further distortion within the spinal joint in question, and you allow healing to occur.
Disclaimer
Your own physical condition and diagnosis may require specific modifications or precautions. Before undertaking any course of self-treatment you should consult a doctor or a physiotherapist.