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Lower Back Pain and Sciatica

Lower back pain generally refers to pain in the lower lumbar spine and pelvis. Sciatica is a general term for pain in the buttock that radiates down the back of the leg and sometimes all the way down to the foot. Sciatica can have several causes and like any other condition, must be diagnosed to apply the correct treatment.

No matter the cause of your back pain, chances are we can help. Statistically 80% of all low back pain that presents to a health practitioner is caused by disc pain. Vertebral discs act as shock absorbers between your vertebrae. There are many types of injuries to discs. They can range from a mild vague ache to a more severe pain with radiating nerve pain down one or both legs. Thankfully as chiropractors we are experts in diagnosing and treating disc pain in all its forms. Below are some stretches and exercises that can help with general low back pain. Of course if you aren’t sure, you can book in here for one of our chiropractors to diagnose and give advice on how to best manage your low back pain.

LOW BACK STRETCHING GUIDE


Stage 1 – Range of Motion

Stage 1 is typically while you are in acute pain. The aim is to stretch tight muscles and improve your range of motion.

Exercise 1

Perform stretches for the QL. Do these a minimum of 8 times a day.

Exercise 2

Perform stretches for the hamstrings. Do these a minimum of 8 times a day.

Exercise 3

Perform stretches for the hamstrings. Do these a minimum of 8 times a day.


Stage 2 – Stabilisation

Stage 2 is aimed at stabilisation. This is where we start to strengthen your core muscles. PLEASE only progress through these exercises when your Chiropractor has assessed you.

Exercise 1

Pelvic Tilts – these can be performed sitting, standing or lying down. They should be done 5-10 times a day.

Exercise 2

Core Marching – these need to be done lying down and should only be done when the pelvic tilts have been mastered. They should be done 2-3 times a day.

Exercise 3

Leg extensions – these need to be done lying down and should only be done when core marching has been mastered. They should be done 2-3 times a day.

Exercise 4

Table Top leg extensions – these need to be done lying down and should only be done when leg extensions have been mastered. They should be done 2-3 times a day.


Stage 3 – Strength and Conditioning

Congratulations!! When you have arrived here you have achieved a lot! Once you have mastered the stabilisation exercises you can do any of these strength and conditioning exercises in any order.
**Please remember your core must be engaged at all times for all these exercises **

Exercise 1- Prone Bridge (plank)

Practice until you can hold for 2 minutes.

Exercise 2 – Standard Sit ups

Practice until you can do 3 sets of 20.

Exercise 3 – Ball Passes

Practice until you can do 2 sets of 15.

Exercise 4 – Knees to Chest

Practice until you can do 2 sets of 15.

Exercise 5 – Wall Sits

Practice until you can hold for 2 minutes.

Exercise 6 – Squats

Practice until you can do 2 sets of 40.

Exercise 7 – Lunges:

Practice until you can co 20 on each leg.

Bulgarian Lunges(progression on standard lunges)
Practice until you can do 20 on each leg.

Squat Jumps (don’t do this one if you have knee complaints)
Practice until you can do for 1 minute.


Stage 4: Maintenance

This is ongoing and to be completed at least 2-3 time a week to maintain optimal health.

Action 1

Join a Pilates, Yoga or Tai Chi class. Get a personal trainer. Join in a sport you enjoy but DO SOMETHING active that will engage a range of muscles and keep your body moving!

Action 2

Reduce causing factors.

Action 3

Get regular check-ups with your chiropractor to make sure your biomechanics are working well.


* The stretches and exercises on this page are a general guide for common complaints. To get specific advice on which exercises would suite you best it is always recommended to see your chiropractor. Any of our exercises are done at your own risk and any exercise that causes discomfort should be stopped immediately.