Lumbar Spine and Pelvis Exercise

Question 1

For the most efficient lumbar rehab, exercise should begin with….. progress to….. and finish with…..?

Answer 1

• Isolating local muscles
• Local muscle control during larger movements
• Local muscles during functional movements
• All exercises are pointless if there is no focus on pelvis and spine positioning

Question 2

Local muscles include?

Global muscles include?

Answer 2

Local muscles = transverse abdominis and multifidi

Global muscles = erector spinae, quadratus lumborum, obliques, rectus abdominis

Question 3

What are the recommended four phases for lumbar intervertebral disc herniation?

Answer 3

Phase I: non-rotation/non-flexion
Phase II: anti-rotation/ flexion
Phase III: rotational, power
Phase IV: return to sport/ work

Question 4

What are example of isolation local muscle control exercises

Answer 4

Pelvic lits, hip bridges, leg slides, side plank, bird dog

-All exercises are pointless if there is no focus on pelvis and spine positioning

Question 5

What is the point of neural dampening?

Answer 5

De-sensitize the nerve to reduce pain

Question 6

What are some isometric exercises for global control?

Answer 6

Anti-flexion = farmer's hold
Anti-extension = plank
Anti-lateral flexion = side bridge
Anti-rotation = palloff press
 -All exercises are pointless if there is no focus on pelvis and spine positioning

Question 7

In a recent meta analysis in 2021, it found what?

Answer 7

Posterior chain exercises were moderately more significant in reducing pain and improve strength compared to general exercise and walking

Question 8

What is the purpose of exercise for SIJ pain?

Answer 8

Train the surrounding muscles to reduce nociceptive pain

Question 9

What are some exercises for lumbar movement control

Answer 9

Leg extension
Back extension
Leg curl
Bird dog
Hip bridge
Pelvic lifts
-All exercises are pointless if there is no focus on pelvis and spine positioning