EXERCISE: Relief from Lower Back Pain with Postural Exercises
The lower back tends to be a common area of pain and injury for many people. This area of the spine is referred to as the lumbar spine. It has five lumbar vertebrae (L1-L5) and includes the sacrum with its five fused vertebrae. These lumbar vertebrae are the largest, unfused vertebrae in the spinal column allowing them to support the weight of the upper body. The lower a vertebra is in the spinal column, the more weight it must bear. This means that the lowest segments (primarily L4 thru the sacrum), bear the most weight and are therefore the most prone to degeneration, chronic pain, and injury.
A “segment” of the spine includes the bony vertebrae as well as the disc between them. These discs are like rubbery, water filled pads that act like shock absorbers in the spine to cushion the vertebrae as the body moves. When the vertebrae are compressed, they essentially “squish” the disc between them. On a very simplistic level, this compression creates increased wear and tear on the vertebrae as well as the discs and surrounding connecting structures (connective tissue, muscles, and nerves). Over time, this compression can create joint deterioration, pain, and injury.
The L5-S1 spinal motion segment, also called the lumbosacral joint, is the transition region between the lumbar spine and sacral spine in the lower back. In this region, the curvature of the spine changes from lumbar lordosis (forward curve) to sacral kyphosis (backward curve). L5-S1 helps transfer loads from the spine into the pelvis and legs.
An excellent tool to address pain in the lower lumbar spine, is the ELDOA posture for L5- S1. If done daily for a one-minute hold, this ELDOA can begin to allow a de-coaptation effect on the vertebrae and tissues of the spine, allowing the opportunity for the discs to rehydrate and the spinal tissues to heal.
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Exercise
Lower Back Pain
Stretching
Posture