Easy lower back self-care exercise with Ortho-Bionomy®.
So I talked about stiff neck and how to do the “nodding dog” or “pencil in the ear “ exercise and I hope you are using that. Useful especially if driving for a long time, or standing and concentrating on your job which entails looking down a lot. Easy and simple to use huh?
For this week’s blog I thought I would talk about lower backs. This is often a chronic issue that people have been suffering for years. Kind of reminds me of an old lady or “washer woman” saying something like “ ooo it’s me’ lumbago playing up”!!!! Lumbago is a term for lower back pain and can cover a multiple of conditions. I think it was given that generic term as doctors couldn’t define it. And in the 50’s and 60’s didn’t really know how to treat it.
Nowadays we have so much more science and data collecting available that we can now really determine where the pain comes from using x-rays and MRI’s. As a therapist I know there can be many different causations for pain in this area. In fact a chronic sore back over years can actually promote the forming of a bunion. The body lays down extra bone around the big toe in order to stabilise itself. If the lower back is out of kilter then the leg, knee and foot need to compensate for the imbalance and adjust accordingly, as well as trying to stabilise the other side. There is a bunion exercise that I’ll go through next week to help get rid of it without the cut and scrape of a surgeon, it just takes longer.
2, Psoas release: This muscle is often the one that is painful – I also call it the “old man sock syndrome” muscle. For example: if you bend down to put on your socks and shoes, then as you lift your upper torso the pain hurts in the lower back, but once you are up and moving again it comes right. The other clue to tell if it is this muscle is if you lie down with your legs straight and it begins to ache, that’s the one.
Often a pillow or cushion under the knees will give instant relief however this doesn’t resolve it. As Ortho is all about your comfort, putting the body into a position that is pain free can help. Give yourself 10 mins at least when doing this. Lie on the floor or a flat supportive surface and put the lower leg, calves and feet on a chair or couch and stay there. That’s it, this flattens the lower back into the floor, allows the psoas to relax and repair, and keeping it tensionless. This will encourage the body to release that muscle and hopefully the pain will gradually ease.
If you stand a lot and the lumber hurts try this, lower back pain can be complicated but this may help.
Try it and share J