Back Injury Prevention and Healing

 by Taylor Chiu

Below are summaries of a collection of articles and videos on recovering from back pain. I am not a doctor and am not advocating any particular method, but the following have been used to success and might work for you. As with anything, consulting your doctor and experimentation will likely lead to improvement in your condition. Good luck!

Jared Flemin Back Accessory Exercises

http://www.allthingsgym.com/jared-fleming-back-accessory-exercises/

• Dead Walks (0:20 mark)
• Split Good Morning (1:45 mark)
• Seated Good Morning (2:14 mark)
• Standing Good Morning Curling the back (2:34 mark)
• Glute Ham Raises (3:03 mark)
• Back Extensions (3:37 mark)
• Banded Walks (45° steps and side to side) (4:13 mark)
• One Legged Romanian Deadlifts (RDL) (4:56 mark)

How to Return to Training After a Low Back Injury

http://breakingmuscle.com/mobility-recovery/how-to-return-to-training-after-a-low-back-injury

• Evaluate your body before jumping into anything
• Perfect air squats
• running, rowing, swimming, air squats, strict pullups, hollow holds, and perfect pushups
• bar front squats
• Back squats put a lot of stress on the posterior chain. For people who have had a disc issue, I advise waiting nine to twelve months of pain free exercise before going heavy on back squats

Lumbar Spine Stabilization Exercises

http://www.spine-health.com/wellness/exercise/lumbar-spine-stabilization-exercises

• Hamstring Stretch
• Pelvic Tilt
• Arm/Leg Raises
• Exercise Ball Bridges

Lower Back Pain Exercises from Physical Therapy and Injury Rehab to Stop low Back Pain

• Wobbly Table (2:06 mark)
• Tiger Stretch- Cat/Cow (2:48 mark)
• Runners Stretch (3:26 mark)

He has other stretches that will help heal your back, but you have to buy his DVD to get access to them.

How To Fix Low Back Pain & Sciatica

Action starts at the 2:58 mark

• Lie face down (prone) 2-3 minutes
• McKenzie Prone Prop
• McKenzie Prone Press Up

Assuming it isn’t making the pain worse, do multiple times each day

Fixing Lower Back Pain

http://modernhealthmonk.com/fixing-lower-back-pain/

Egoscue Method

• static back
• static extension
• supine groin stretch
• modified floor block

Trigger Points

• Gluteus medius (middle-top of your butt)
• Deep Spinal Muscles (muscles running alongside the left of your spine) (Use a tennis ball)
• Quadratus lumborum (muscles coming from left to right around your back, under the rib cage) (Use a tennis ball too)

Self Myofascial Release

• Hip Flexors & Quads
• Lower back / Thoracic Back
• Hip Adductors

Static Stretches

• Hip Flexor Stretch
• Runner’s Quad Stretch
• Child’s Pose
• Pigeon Pose