Back Stretches 20:00 [3]
weight:113lbs
First PT appt tomorrow; but got a book called "Treat Your Own Back" that has great reviews. The exercises are supposed to be done 6-8 times a day, spread evenly throughout the day:
1 - lying face down, with your head to one side (should be the position whenever resting) 2-3 minutes
2 - lying face down in extension - elbows under your shoulders, lean on your forearms and relax low back hips and legs. like cobra only relaxed. 2-3 minutes
3- extension in lying - lying face down, extending all the way up so that your arms are as straight as possible. make sure to let the lower back sag, for 2-3 seconds at a time. 3 is done 10 times rhythmically, trying to push farther each time.
4 - Extension in standing - is standing and bending backwards with hands on lower back and knees straight for a second or two. Repeat cycle. whenever you find yourself working in a slouched position, interrupt it regularly and do this.
5 - Flexion in lying - laying on your back and bringing your knees to your chest
6-Flexing in sitting - bending forward while sitting
7-Flexion in standing - bending forward while standing. only do this after you've done exercise 6 for at least 2 wks. Oops. Never do 7 in the first 4 hours of your day when you're more likely to have a back pain recurrence.
Follow flexion exercises with a session of 3-extension in lying, or 4, extension in standing.
The book talks about correct postures and always trying to maintain the natural curve or lordosis of the spine, to avoid rounding the spine as one does in cat/cow position - cat position of yoga. They show you how to maintain it while sitting, standing, and even sleeping. Face down is the way to go on that one. Who knew??
Hope this helps, I will bring the book to PT and see what they think.