Low Back Pain or New Moon Over My Hammie
Spine Anatomy
Low Back Anatomy
Disc Anatomy
Prevention 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. 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. Strengthen abdominal mm and stretch hamstrings and low back mm Strengthen core stabilizer mm
Proper Lifting
Other Back Problems Bone spurs Tumors Sprains/Strains Spondylolisis/Spondylolisthesis SI joint vs. low back vs. herniated disc
Recommended Exercises Single/double knee to chest Cat stretch Hamstring stretches Bridging exercises (progression) Core stabilization exercises