Low Back Pain Rehab Video - Low Back Strain
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THIS HURTS!
What hurts...: I have injured my back.
How you hurt it...: I have always had a "bad back" so to strengthen it I was working out at a gym and started doing dead lifts with a barbell and weights.
When you hurt it...: It has been a couple of months. I have started taking muscle relaxers and some prescription anti inflammatories.
Your pain level (1 is low, 10 is high pain): At the worst it felt like someone had taken batting practice on my right side, then used my back for a punching bag. It has gotten better but very slowly and it still feels like something is sore when I get up in the morning. Right now 4 or 5.
Your age and overall health...: 51 and overall pretty good. I have completed 2 marathons and really like running. I mostly run on a treadmill except on the weekend and then mostly on concrete. I am a bit overweight though.
Any other information you feel is relevant...: I just don't know how to tell it's ok to start running again and then how much to increase the intensity and how often. My hamstrings are pretty tight in general so knowing what stretches and how often would be helpful.
YOUR INJURY COULD BE...
Low Back Strain.
REHAB YOUR INJURY BY...
Hamstring Stretch: Lie on your back. Grab behind your knee and straighten your leg, pushing your heal up towards the ceiling and bringing your toes down towards you. You should feel a stretch behind your leg. Hold this position for 15 seconds. Do this on both legs repeating 3 times for each leg.
Lumbar Stabilization: Get on your knees and hands. Tighten up your stomach so your back is flat. Envision putting a cup full of water on the base of your back - keep the water from spilling. Alternate lifting your arms up, keeping your back flat. Repeat 20 times (10 times on each arm). Once you can perform this exercise without any pain, then do the same with just your legs. Once you can perform your leg exercise with no pain, then perform both arm and leg lifts together alternating sides. Your goal is to complete 20 lifts pain free.
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