Exercise Therapy in Spinal

Conditions
By Umer Sheikh
[email protected]
Whatsapp: 00447574089805
Introduction:
• Exercise is a fundamental component in the treatment and rehabilitation of spinal
conditions. It helps in reducing pain, improving flexibility, strengthening muscles, and
enhancing overall spinal function.
• Below are some of the most common exercises used to treat spinal conditions:
McKenzie Exercises
• Description: A series of exercises designed to centralize
pain and improve the mobility of the spine, particularly
effective for disc-related issues.
• Common Exercises:
• Prone Press-Ups: Lying on your stomach, prop
yourself up on your elbows, keeping your pelvis on
the floor to extend the lower back.
• Standing Extension: Standing with feet shoulder-
width apart, place your hands on your lower back
and gently arch backward.
• Indications: Effective for lumbar disc herniation,
sciatica, and lower back pain.
Core Stabilisation Exercises
• Description: Exercises that target the deep muscles of the abdomen,
back, and pelvis to provide stability and support to the spine.
• Common Exercises:
• Plank: Hold a push-up position with your forearms on the ground,
maintaining a straight line from head to heels.
• Bird-Dog: On all fours, extend one arm forward and the opposite
leg backward, keeping the spine neutral.
• Dead Bug: Lie on your back with arms extended toward the
ceiling and knees bent at 90 degrees. Lower one arm and the
opposite leg toward the floor while maintaining a stable core.
• Indications: Used for general back pain, spondylolisthesis, and to
prevent spinal injuries.
Pelvic Tilts
• Description: A gentle exercise that helps
to strengthen the lower back and
abdominal muscles while increasing
flexibility in the lumbar spine.
• How to Perform:
• Lie on your back with knees bent and
feet flat on the floor.
• Flatten your lower back against the
floor by tightening your abdominal
muscles and tilting your pelvis
upward.
• Hold for a few seconds, then relax.
• Indications: Useful for lower back pain,
spinal stiffness, and to improve posture.
Hamstring Stretches
• Description: Stretching the hamstrings helps to reduce
stress on the lower back by improving flexibility.
• How to Perform:
• Lie on your back with one leg extended and the
other leg bent.
• Slowly raise the extended leg, keeping it straight,
and gently pull it toward you using a towel or
strap.
• Hold for 20-30 seconds, then switch legs.
• Indications: Helps alleviate lower back pain, sciatica,
and conditions like lumbar stenosis.
Cat-Cow Stretch
• Description: A dynamic stretch that improves flexibility and
mobility in the spine, particularly in the lumbar and thoracic
regions.
• How to Perform:
• Start on your hands and knees in a tabletop position.
• Arch your back (Cow) as you inhale, lifting your head
and tailbone toward the ceiling.
• Round your back (Cat) as you exhale, tucking your chin
to your chest and tailbone under.
• Indications: Useful for relieving spinal stiffness, reducing
pain, and improving overall spinal mobility.
Bridging
• Description: An exercise that strengthens the glutes, lower
back, and core muscles while enhancing spinal stability.
• How to Perform:
• Lie on your back with knees bent and feet flat on the
floor.
• Lift your hips toward the ceiling, creating a straight line
from shoulders to knees.
• Hold for a few seconds, then slowly lower back down.
• Indications: Effective for lower back pain, postural
improvement, and spinal rehabilitation.
Quadruped Arm/Leg Raises
• Description: Also known as the "Bird-Dog" exercise, it
strengthens the core and back muscles, improving balance
and spinal stability.
• How to Perform:
• Start on all fours with your hands directly under your
shoulders and knees under your hips.
• Extend one arm forward and the opposite leg backward
while keeping your back straight.
• Hold for a few seconds, then return to the starting
position and repeat on the other side.
• Indications: Used for core strengthening, back pain relief,
and improving spinal control.
Lumbar Rotation Stretch
• Description: A gentle rotation stretch to increase
flexibility and relieve tension in the lower back.
• How to Perform:
• Lie on your back with your knees bent and feet flat
on the floor.
• Slowly lower both knees to one side, keeping your
shoulders flat on the floor.
• Hold for 20-30 seconds, then return to the center
and repeat on the other side.
• Indications: Helps with lower back pain, stiffness, and
improving range of motion.
Thoracic Extension
• Description: Exercises focused on improving mobility
and relieving tension in the thoracic spine (mid-back).
• How to Perform:
• Sit with a foam roller or a rolled-up towel placed
horizontally under your mid-back.
• Support your head with your hands and gently
arch your back over the roller.
• Hold for a few seconds, then return to the starting
position.
• Indications: Useful for thoracic spine stiffness,
kyphosis, and upper back pain.
Conclusion
• These exercises are foundational in the management and rehabilitation of various spinal
conditions. Regular practice of these exercises can help reduce pain, improve mobility,
and enhance overall spinal health.
• It’s important to perform these exercises under the guidance of a physiotherapist,
especially when dealing with specific spinal conditions, to ensure proper technique and
avoid injury.