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low back pain in: self-rehabilitation

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In collaboration with Gregory DELENTE, physiotherapist sports.
You have morning sickness, sitting or standing for long. Your doctor has told you, "Do you suffer from chronic back pain, your discs are packed." Start with a little physical therapy, and especially continue with regular self-rehabilitation!
Between each vertebra of your spine, there is a disk. It consists of a succession of annulus in the manner of an onion. In the center, there is a ball of slimy substance that serves as a buffer and pressure distribution. On the occasion of a fast moving and violent compression, it can tear the rings and expel outside the disk: the hernia (see article in this issue). More often, during sports or everyday life, aggressive small gestures accumulate. The rings crack insidiously and gelatin gets inside. Scar scarred disc becomes rigid and cup. The bones of the vertebrae located on each other must cash and unusual becomes painful stress: This is the disk failure! In these circumstances, you have the morning out of bed, you have a hard time sitting or standing. Obviously your column does not like immobility. Offer her movement! The self-rehabilitation manages to limit the wear of discs and especially to offset this degradation.
1 Beef and Support Your column
The lumbar spine is the only bone structure between the thorax and pelvis. It must be held firmly by a strong muscular cylinder: forward abdominal called "grand rights", the famous chocolate bar, on the side, the abdominal oblique and transverse, back along the column and more involved in its stability, paraspinal. Thus, three key exercises help support your lumbar spine.
Exercise 1: strengthening the rectus
Lying on your back, knees bent and back flat.
Without moving, push with your hands on your lap while blowing for 3 seconds. Recover 2 seconds. Adjust the force to your level.
Repeat 20 to 40 times.
auto back rehabilitation
Exercise 2: strengthening the obliques and transverse
Lying on your back, knees bent and back flat.
Without moving, push with your right hand on the inside of his left knee, while blowing for 3 seconds. Recover 2 seconds and switch sides. Adjust the force to your level.
Repeat 20 to 40 times.
Exercise 3: strengthening paraspinal.
Lying on the floor, knees bent, slowly up the basin. Align the torso and thigh and slightly dig back as upright. Keep the attitude 3 seconds. Go back down gently. Chaining 20-40 movements.
2 Soften your column.
Your discs have enraidis by accumulations of small fibrous scars. The reduction in mobility resulting also causes a loss of flexibility of ligaments and muscles surrounding the spine. It is time to break this vicious circle! Otherwise, the slightest movement might tear one of these structures, causing increased pain see lumbago. Better to mobilize your back: gradually, but without hypocrisy and meaningless!
Exercise 4: bending easing
Lying on your back, grab your knees bent with your hands. Hold for 20 seconds: the muscles relax. Take a little more vigorously to obtain a tension ligaments and discs. Keep this new attitude 10 seconds.
If this exercise causes no sensation in your lower column, stretch a little knees and grasp your calves or ankles.
Exercise 5: rotating easing
Lying on your back, arms out to fix the shoulders to the ground, switch your knees bent at right. Hold for 20 seconds. Your muscles relax. Try to win amplitude 10 seconds to mobilize your vertebrae. Repeat on opposite side.
_______________________________________________________
A BACKBONE OF galloper
Small joints located at the back of the lumbar vertebrae are wide and flat profile. They prevent the column portion to rotate. Just above, near the coast, and just below, at the junction with the pelvis, they are in-country skis shapes and allow a slight rotation.
Our lumbar spine former quadruped is made ??to gallop. At this level, it extended and fully bent with every stride. Today, these two movements are easily borne, rotation is more difficult and is localized at both ends. In practice, it is useless to insist on the rotating flexibility gain. Stay cautious. __________________________________________________________
 
Exercise 6: easing extension
Lying on your stomach, raise your shoulders and place your forearms on the floor. Electroplate the front of your pelvis on the floor, the arch must come from the lower back. Feel free to contract your back muscles and your glutes even a few feet. You feel that "it works" over the basin: this is normal!
3 Balance your column.
Your muscles gain strength and endurance. We must now they are more vigilant and better control the position of your spine. This is essential when standing or running. It is also necessary when you mobilize your column every day.
Exercise 7: static coordination
Identical position to exercise 3 but lift one knee and the opposite elbow. Close your eyes and hold the balance 10 to 30 seconds keeping the bust line with the thigh. Switch sides. The diagonal muscle chains are those of the race.
You can spice up the difficulty by mounting the 2 hands.
Exercise 8: dynamic coordination
When you pick up a small object fell to the ground, no need to crush your knees by crouching down, no need to turn your bamboo column! Your joints are made ??to articulate! Find this natural coordination!
Slowly bend forward, Bend knees slightly, pull down your vertebrae and tilt your pelvis. Start by placing your hands on the seat of a chair. In a few sessions, you will touch the ground without difficulty. Straighten up quietly, wrap your vertebrae, rotate your pelvis, stretch the knees. Make this movement 10 to 30 times.
Exercise 9: muscle relaxation
This one should please you! Take a large bath at 37 ┬░, relax for 10 to 20 minutes. Accumulate positron elongated, weightlessness and warmth. It is ideal to put all your muscles to rest and relax your entire column.
 

 

Doctor St├ęphane CASCUA. - 12 f├ęvrier 2011.

Conflicts of interest: the author or authors have no conflicts of interest concerning the data published in this article.

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