Low Back Pain or New Moon Over My Hammie

Low Back Pain or New Moon Over My Hammie

Spine AnatomySpine Anatomy

Low Back AnatomyLow Back Anatomy

Low Back AnatomyLow Back Anatomy

Disc AnatomyDisc Anatomy

PreventionPrevention

Maintain good posture Improve mm strength and flexibility Maintain normal body weight Use proper lifting techniques Lift objects holding them close to the body Avoid “twisting” when carrying, handling, or

transferring a heavy object

Prevention Cont.Prevention Cont.

Avoid back hyperextension Avoid “locking out” the knees Avoid smoking (linked to spine degeneration) Use supportive seats Use a firm mattress Sleep in knee flexion

Prevention Cont.Prevention Cont.

Strengthen abdominal mm and stretch hamstrings and low back mm

Strengthen core stabilizer mm

Proper LiftingProper Lifting

Other Back ProblemsOther Back Problems

Bone spurs Tumors Sprains/Strains Spondylolisis/Spondylolisthesis SI joint vs. low back vs. herniated disc

Recommended ExercisesRecommended Exercises

Single/double knee to chest Cat stretch Hamstring stretches Bridging exercises (progression) Core stabilization exercises