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 thread  Author  Topic: A Wealth of hamstring stretches--good for bad back  (Read 961 times)
JackieF
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xx A Wealth of hamstring stretches--good for bad back
« Thread started on: Jan 1st, 2004, 1:37pm »

I think--I love this site! hee hee

http://www.diabetic-lifestyle.com/articles/nov99_burni_1.htm

sharring--just a tiny example!
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The hamstring muscles seem to play a key role in low back pain as persons with this type of pain tend to have tight hamstrings. It is not known which comes first, but it is clear that hamstring tightness limits motion of the pelvis and can place stress across the lower back. A hamstring stretching routine should include applying pressure to lengthen the muscle for 30-45 seconds at a time, one to two times a day. Pressure to the muscle should be applied evenly and bouncing avoided as this could trigger a spasm, Here are some ways of stretching the hamstring:


Bend over at the waist, with legs straight, and try to touch your toes. Hold this stretch.
If this is too difficult, less strain is applied to the back by sitting in a chair and placing the legs straight out in front on another chair. Then reach out to try and touch the toes one leg at a time.
An easier way is to lie on the floor and use a towel wrapped behind the foot to pull one leg up and straighten it. Hold the stretch.
Another less stressful option is to lie on the floor with the buttocks against the wall, and place the foot up against the wall and then try to push the knee straight one leg at a time. Stretching should be done daily. It is best done each morning when you arise or when you go to bed at night. With time the hamstring will lengthen, reducing the stress on the back
Strengthening/pain relief exercises are used for specific conditions. McKenzie exercises and dynamic stabilization exercises are two physical therapies that can be beneficial. McKenzie exercises, named after a physical therapist in New Zealand, try to extend the spine to reduce pain generated from the disc space. It is also thought to reduce the leg pain due to a herniated disc. In dynamic lumbar stabilization exercises the physical therapist first tries to find the patient's "neutral" spine or position that allows the patient to feel most comfortable. The back muscles are then exercised to teach the spine how to stay in this position. These can be rigorous so they are not recommended for the elderly or persons in significant pain.
The third way to strengthen the low back is low-impact aerobic conditioning. This is useful for both rehabilitation and maintenance of the lower back. Aerobically conditioned persons will have fewer episodes of low back pain and will experience less pain when the episodes occur. Well-conditioned persons are more likely to stay functional whereas those persons with chronic low back pain who choose not to work on aerobic conditioning should expect to experience the gradual loss of functional capabilities. Aerobic exercise should be continuous in order to increase heart rate and keep it elevated. It is thought that 30-40 minutes of aerobic exercise has the added benefit of increasing the production of endorphins which are pain fighting molecules produced by the body. There are several types of aerobic exercise that are gentle to the back and, done on a regular basis, are highly effective in providing conditioning.




« Last Edit: Jan 1st, 2004, 1:39pm by JackieF » User IP Logged

Jackie F
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xx Re: A Wealth of hamstring stretches--good for bad
« Reply #1 on: Jan 1st, 2004, 1:40pm »

Walking: Walking two to three miles three times a week is beneficial for many aspects of one's life including conditioning of the back, and improving longevity and mental capabilities.
Stationary bicycling: This exercise is less stressful on the back than walking and is an alternative
Water therapy: This can be an excellent therapy which minimizes stress on the back. It allows for mobilization with less pain and as a beginner therapy allows for the transition to land exercises. It is especially useful for people who are in extreme pain and for the elderly for whom it may the most effective therapy.
Years ago when I had back surgery for a herniated disc I too attended physical therapy. The exercises prescribed were described as necessary to form a muscle girdle around the body to support it. I became a believer then and began my daily aerobic exercise as soon as I was cleared to do so. Barry A. Evans, MPT, who is a physical therapist at St. John's Hospital in Tulsa, shared these exercises. They are similar and the same as those I learned years ago. He starts people with 10 repeats twice a day. Hold the stretches for 10 seconds, unless stated otherwise to start and work up to 30 - 45 seconds.
Back 1

Grasp behind one knee and pull toward chest.
Feel stretch in lower back and buttock area.
Breathing deeply, hold the position and count out loud 20 seconds.
Repeat with other knee.
Repeat 10 times 2 times a day

Back 3- Pelvic Tilt

With feet flat and knees bent, flatten lower back into bed
Tighten stomach muscles
Hold and count 10 seconds out loud
Repeat: 10 times, 2 times a day

Back 4- Pelvic Tilt Using the Buttocks

Tighten buttocks and flatten lower back
Count out loud 10 seconds while doing this
Repeat: 10 times 2 times a day

Back 14- Knee Rocks

Lie on back, with knees bent and together, feet flat
Slowly lower knees toward the side. Go as far as comfortable.
Hold 20 seconds to start
Repeat: 10 times 2 times a day
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xx Re: A Wealth of hamstring stretches--good for bad
« Reply #2 on: Jan 1st, 2004, 1:41pm »

Back 6- Pelvic Tilt Double Arm Raises

Maintaining a pelvic tilt, raise both arms over the head, keeping the lower back flat. Return slowly.
Repeat: 10 times, 2 times daily

Back 11- Press Ups

Place hands in a position for half push up.
Press top half of body upward using arms
Let lower back sag. Hold 10 seconds
Lower body
Repeat: 10 times 2 times daily

Back 10 -Elbow Prop

Prop body up on elbows for 10 seconds to start.
Slowly lower it.
Repeat: 10 times 2 times daily


Some of this--we may never acheive--but some great ones!



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xx Re: A Wealth of hamstring stretches--good for bad
« Reply #3 on: Jan 1st, 2004, 1:50pm »

I found a neat site--with pictures--easer that way--for me!

http://www.trinewbies.com/2PTLowBackImages.htm
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xx Re: A Wealth of hamstring stretches--good for bad
« Reply #4 on: Jan 1st, 2004, 1:59pm »

You are a gem, thanks bunches.
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xx Re: A Wealth of hamstring stretches--good for bad
« Reply #5 on: Jan 5th, 2004, 12:09pm »

Jackie,
Thanks so much....I could not begin to explain exercises without pictures!
I know for me the tight hamstrings came years before the back trouble. I had zero back trouble until menopause, when all my fat moved up to my stomach and my poor back couldn't balance against all of that weight out in front.
I do hamstring and back exercises 3 X per week. I am surprised at the amt. of walking recommended (2-3 miles). I can't walk more than 1.5 miles at one time or my back hurts more.
Klutzo
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xx Re: A Wealth of hamstring stretches--good for bad
« Reply #6 on: Jan 6th, 2004, 08:35am »

Klutzo

I am--now facing an inability to walk even 100 feet--without excrutiating pain. I Pray I am not at my end of the walking days--but may have reached them.

BUT--if so--I beat their silly odds--they swore I would be completely wheelchair bound by 30--ha ha=--I'm going on 58--I win!!
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