Last Updated Apr 2012
I think that as therapists we can all agree that our work and the ability we have to help others recover from injury and return to normal function is very rewarding. This being said, the work we perform on a daily basis can also be very physically demanding and has the potential to cause injury and prevent us from effectively being able to treat our patients.
There are numerous musculoskeletal complaints that could result from the repetitive and sometimes physically stressful tasks inherent to the duties of a therapist, but low back pain definitely takes the cake over all others. Low back pain (LBP) is reported to affect 85% of all individuals in U.S. at some point in their lives and is the second most common reason someone will see their physician. Furthermore, LBP is found to be the number one cause of disability in individuals younger than 45 and is often associated with work-related incidents. At this point, you may be saying, “Well great, I’m going to probably have back pain and there is nothing I can do about it”. Wrong! Although there are many structures within the spinal column that can cause pain when disrupted, muscular strains and ligamentous sprains are reported to account for approximately 70% of all cases. “Why does it matter if sprains and strains are the most common” you ask. Well, sprains and strains are the easiest to prevent if one can commit a little time and effort to protecting their body.
Let's focus on the most important stretches to add to your exercise program to specifically prevent low back pain. Add these and you will be on your way to a happier and healthier spine!
- Hip flexor (iliopsoas and rectus femoris) Stretch
Kneel with the leg you plan to stretch on the ground. Next, tighten your abdominals and gluteals (pinch your cheeks together) and then lunge forward without arching your low back or moving your legs. You should feel as stretch across the front of your thigh. To increase the stretch, reach to the side with your arm as shown in the picture. Hold the stretch for 30 seconds and perform 2-4 times.
- Hamstring Stretch
While lying on your back, place the leg you plan to stretch on the wall as shown in the picture and the other leg through the doorway. Slowly scoot your butt closer to the doorway so that the leg on the wall reaches a more vertical position. When a stretch is felt in the posterior thigh, hold for 30 seconds and perform 2-4 times.
- Gluteal and Piriformis Stretch
Variation 1: While lying on your back, cross the leg you intend to stretch over your other leg. Then, use your hands to pull your knee across to your opposite shoulder. You should feel as stretch in the buttock. Hold 30 seconds and perform 2-4 times.
- Lumbar Rotation Stretch
While lying on your back, keep one leg straight and bend the other knee. Next, use the hand of the arm opposite the leg that is bent to pull your knee to the side and rotate your spine. Make sure to keep both shoulders flat on the ground. You should feel a stretch in your low back and along the buttock. Hold 30 seconds and perform 2-4 times.
- Foam Roller Mobilization
If you don’t own a foam roller then consider buying one. They are a handy tool and can be used on multiple body regions. To purchase one, check your local sporting goods store or look online for a roller that is three feet in length and six inches in diameter (www.performbetter.com is a good site to check for rollers). The roller can be used to stretch the muscles of the spine and to mobilize the facet joint, which connect one vertebrae to the next.
Variation 1: Lay on the roller with it running perpendicular to your spine. Next, cross your arms, lift your buttock and walk your feet up and down so that the roller rolls along the length of your spine. In general, you want to roll up to between your shoulder blades and down to the upper part of the low back. Going to low on the low back will stress the abdominal muscles and may cause back pain if strength is not adequate, so be careful.
Variation 2: Lay on the roller with it running parallel to your spine. Your entire spine from your skull to your coccyx (tailbone) should be in contact with roller. Then, perform “snow angels” with your arms to stretch your chest and open your thoracic cage.
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