Low-Back Pain

Question 1

Low-Back Pain - Reasons - 1 of 4

Answer 1

Mechanical problems

Question 2

Low-Back Pain - Reasons - 2 of 4

Answer 2

Excess body weight

Question 3

Low-Back Pain - Reasons - 3 of 4

Answer 3

Injuries

Question 4

Low-Back Pain - Reasons - 4 of 4

Answer 4

Chronic diseases

Question 5

Low-Back Pain - Exercise Considerations - 1 of 9

Answer 5

LBP participants should consult with a physician and get specific

Question 6

Low-Back Pain - Exercise Considerations - 2 of 9

Answer 6

Adequately warm-up and cool-down before and after each class

Question 7

Low-Back Pain - Exercise Considerations - 3 of 9

Answer 7

Always be aware of proper form (exercising in front of a mirror may help)

Question 8

Low-Back Pain - Exercise Considerations - 4 of 9

Answer 8

Avoid working through pain

Question 9

Low-Back Pain - Exercise Considerations - 5 of 9

Answer 9

Always maintain neutral posture and an erect torso during any movements

Question 10

Low-Back Pain - Exercise Considerations - 6 of 9

Answer 10

Avoid forward-head positions in which the chin is tilted up

Question 11

Low-Back Pain - Exercise Considerations - 7 of 9

Answer 11

When leaning forward to lift or lower an object, always hinge at the hips and bend the knees

Question 12

Low-Back Pain - Exercise Considerations - 8 of 9

Answer 12

Avoid hyperextending the spine in an unsupported position

Question 13

Low-Back Pain - Exercise Considerations - 9 of 9

Answer 13

Avoid extreme ROM, excessive spinal flexion under load, and abrupt twisting movements

Question 14

Low-Back Pain - Enhancing Health Exercises - 1 of 4

Answer 14

Cat and camel position

Question 15

Cat and Camel Position - Considerations - 1 of 3

Answer 15

Reduces spine viscosity and flosses the nerve roots

Question 16

Cat and Camel Position - Considerations - 2 of 3

Answer 16

Meant as a motion exercise and not a stretch

Question 17

Cat and Camel Position - Considerations - 3 of 3

Answer 17

5-8 cycles has shown to reduce most viscous frictional stresses

Question 18

Low-Back Pain - Enhancing Health Exercises - 2 of 4

Answer 18

Modified Curl-up

Question 19

Modified Curl-up - Considerations - 1 of 2

Answer 19

Keep lumbar spine in neutral position

Question 20

Modified Curl-up - Considerations - 2 of 2

Answer 20

Flex one knee with the other leg straight to lock the pelvis and minimize the loss of the neutral spine posture (alternate flexed knee)

Question 21

Low-Back Pain - Enhancing Health Exercises - 3 of 4

Answer 21

Birddog

i.e. Hands and knees with alternating lifts of opposite legs and arms

Question 22

Birddog - Considerations - 1 of 2

Answer 22

Isometric hold should last no longer than 7-8 seconds due to a rapid loss of oxygen to torso muscles when contracting at this level

Question 23

Birddog - Considerations - 2 of 2

Answer 23

Build endurance with increased repetitions instead of extending the “hold time”

Question 24

Low-Back Pain - Enhancing Health Exercises - 4 of 4

Answer 24

Side bridge

i.e. Create a bridge for the torso between the elbow and the knees

Question 25

Side-Bridge - Considerations - 1 of 3

Answer 25

Targets the quadratus lumborum and abdominal obliques

Question 26

Side-Bridge - Considerations - 2 of 3

Answer 26

Once mastered, take the move off the knees and create the bridge between elbow and feet

Question 27

Side-Bridge - Considerations - 3 of 3

Answer 27

Maintain a neutral neck and spine and do not let the hips rotate forward