THE QUICK READ
• Back pain is the leading cause of
disability, with 80% of people
experiencing lower back pain at
some point in their lives
• Restrictions in the more mobile
structures of the body typically
result in the spine taking up the
slack, resulting in overuse, pain
and injury to the lower back
• PTs can help clients overcome
lower back pain through corrective
exercise programming that
facilitates movement and mobility
in the feet, ankles, hips, thoracic
spine and shoulder girdle
• By appreciating how the entire
body needs to work as an integrated
system, trainers can design
corrective exercises that reduce
stress to the lower back, as well as
risk of future injuries.
Corrective exercise strategies for
lower back pain
Before attempting to gain mobility in the feet,
ankles, hips, thoracic spine and shoulders
with the following exercises, you should
perform self-myofascial release techniques
on the muscles that cross those joints
(i.e., the calves, quadriceps, hamstrings,
hip flexors, glutes, obliques, and shoulder
musculature) (Rolf, 1989).
Once the tissues in these areas have
been warmed up with SMR exercises,
you can progress your client to the gentle
stretching/mobilisation exercises outlined
below (Price, 2018; Myers, 2001).
Corrective exercises for the feet and
ankles
Calf stretch (with straight leg)
This stretch will help promote flexibility in the
ankle when the knee is straight and the hip is
extended, such as during walking. Flexibility
in this area will ensure the leg can travel
behind the hip correctly without the lower
back having to overarch excessively to keep
the torso upright.
Stand with one leg back and feet pointed
straight ahead. Ensure that the back leg is
straight and the heel remains in contact with
the floor. Tuck the hips under until a stretch is
felt in the calf of the straight leg. Perform for
20-30 seconds each side at least once a day.
Calf stretch (with bent leg)
This stretch will help promote flexibility in the
ankle when the knee is bent, such as during
squatting or bending down to pick something
off the ground. This will ensure the ankles,
knees, and hips can bend effectively so the
lower back does not experience excessive
stress when lowering the torso.
Stand in a split stance on a BOSU Balance
Trainer with hands on a wall or desk to assist
with balance. Push the heel of the back foot
down and bend the knee of that leg to feel a
stretch in calf muscles. Do not overpronate
the foot as the knee bends. Perform on each
leg for 20-30 seconds once a day.
Calf stretch (with bent leg)
Calf stretch (with straight leg)
Corrective exercises for the hips
Glute stretch
This stretch will help promote flexibility in
the hip, so the leg can rotate effectively in
the hip socket, such as during walking and
running. This will help prevent excessive
rotational stress to the lumbar spine.
Sit on the ground with the left leg straight
and the right knee bent. Place the right
foot on the outside side of the left leg while
keeping the right knee bent and sit up tall.
Hug the right knee toward the left shoulder
to feel the stretch in the glutes. Perform for
20-30 seconds each side at least once a day.
22 | NETWORK SPRING 2020