Lumbar Spine Practical Flashcards
What is the purpose of stretching?
Stretching loosens stiff muscles and other joint tissue, allowing you greater freedom of movement. We need that flexibility to maintain the range of motion in the joints. Without it, the muscles shorten and become tight. It also increases blood flow.
Why is having tight muscles bad?
Having tight muscles can equate to overall compensation from different muscle groups that are not supposed to work as hard. It also can mean not being able to get through the available ROM. If this is the case the person might have to compensate for that which could lead to further issues down the line which can result in pain.
What are good sets and reps for HLBS and LLPS?
HLBS - 3X30 seconds. LLPS - 3x20 minutes
According to the ACSM, how many sets and reps are we looking at for muscular strength and muscular endurance?
Muscular strength: 3x8-12. Muscular endurance: 3x10-25
What are the osteokinematic motions of the lumbar spine?
Flexion, extension, lateral flexion, and rotation
How do you test for the ROM of the lumbar spine?
Visual
What are four stretches to improve someone’s lumbar flexion with sets and reps?
Standing lumbar flexion: 3x30 seconds (can apply over pressure like passive stretching). Supine knee to chest: 3x30 seconds. Cat to cow stretch: 3x30 seconds. On your knees reaching forward: 3x30 seconds.
What are two stretches to improve someone’s lumbar extension with sets and reps?
Prone press ups: 3x30 seconds. Standing extension (can apply over pressure like partner stretching): 3x30 seconds.
What are four good overall lumbar stabilization exercises that can be used for flexion/extension with sets and reps?
Glute bridges, supermans, and alternating supermans: 3x10.
Planks/side planks: 3x30 seconds.
What is one good exercises targeting the muscles that flex the lumbar spine with sets and reps?
Straight leg raise: 3x10.
How can tight hips lead to back pain?
When your hip flexors tighten, they can begin to tug on the pelvis, pulling it forward at an angle. This is called an anterior pelvic tilt, and it comes with a number of side effects. Most notably, an anterior pelvic tilt alters your posture and forces your hip and back muscles to work overtime. Stress on the surrounding muscles can cause a chain reaction of tightness and overuse that ultimately leads to pain in the hips and lower back.
Additionally, tight hip flexors reduce your hips’ ability to extend while you’re standing or walking. The spine may begin to compensate for this lack of extension, putting extra pressure on the lumbar spinal vertebrae and discs and causing pain.
How can tight hamstrings lead to back pain?
Tight hamstrings can draw a person into a posterior pelvic tilt. This negatively affects the alignment of the spine which can lead to a variety of different compensation issues and increased stress on the lower spine.
