Ask The Physio: Injury Prevention Tip – Lumbar Roll and McKenzie Extensions for the Lumbar Spine
It is believed that at least 80% of people will experience back pain in their life at some point. Unfortunately, often one episode leads to recurring episodes with each one being more intense than the last.
A lower back injury may occur from an unforeseen accident, however more commonly we will experience pain as a direct consequence of our lifestyles, in particular generalised sedentary behaviour. Either way, the structures in your spine become dysfunctional and this will lead to some form of pain. Typically, pain will arise from bending (or flexion) activities such as gardening, poor lifting techniques or simply sitting poorly. When we sit in poor posture on the lounge, at our desks or in the car, we put similar stresses on the spine to that of when we bend and lift incorrectly. This bent or slouched position causes alterations in the shock absorbing material located deep in our intervertebral discs. The longer we spend slouching the greater the alterations that occur. Often, the material deep within our intervertebral disc will begin to press against structures in the lumbar spine such as nerves and this can cause referred pain into our buttocks and legs.
Prevention is always better than cure and the easiest way to prevent back pain is by maintaining good posture, especially during sitting. The use of a lumbar roll is the best form of support; it can be attached onto supportive chairs to help maintain our natural lumbar curve therefore ensuring you sit correctly and minimising your chances of postural related lower back pain. Lumbar rolls can be purchased from our practice opposite Revesby Workers’ Club.
Due to the excessive amounts of bending activities in everyday life, the McKenzie Extension exercise is a great postural exercise which can help prevent the onset of back pain as well as helping during an acute episode of lumbar spine pain.
The exercise can be performed by implementing the following instructions:
- Lie facing down with your hands under your shoulders (in a press up position)
- Push up through your hands causing extension of your lumbar spine
- Keep your pelvis on the ground and keep your hips and legs relaxed allowing your lower back to sag into the floor.
- Repeat the exercise 10 times in a rhythmical-motion and if joint stiffness allows, push up further each time.
It is important that you only perform the above exercise after being instructed by your personal trainer or gym floor instructor. Alternatively, if you are suffering from regular lumbar spine pain, make an appointment to see one of our physiotherapists and get tailored advice on how to take control of your pain.
As a member of Health Mates you receive a FREE initial assessment at Revebsy Physiotherapy. So if you have an injury you’re not sure how to manage/treat see us at Health Mates reception for your FREE assessment voucher. It may be simpler to fix than you think!
The information contained in this article is intended as general information only. It is no substitute for an assessment by a qualified Physiotherapist and is not intended to be viewed as such. For information regarding a specific injury, dysfunction or problem please consult Revesby Physiotherapy or another appropriately trained health professional.
