Strengthening Low Back Pain Exercise Yoga improves Range of

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Strengthening Low Back PainExercise

• Yoga improves
• Range of Motion, Mobility, Strength
• results in pain reduction
• As well as gives
• ease to sore stiff muscles

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Pathophysiology of back pain

• Pathology, broadly speaking, is the "study of the
  nature and cause of disease or the results of
  disease in the body.
• Physiology is the study of normal, healthy bodily
  function (as opposed to anatomy, which is the
  study of normal structure).
• When something disrupts normal physiological
  processes, it enters the realm of
  pathophysiology.
• Pathophysiology looks at the detailed
  malfunctioning that comes from or - alternately -
  causes disease.

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Anatomy of Lower spinal

• The important parts of the lumbar spine include
• bones and joints
• nerves
• connective tissues
• muscles
• spinal segments
• Bones and Joints
• The human spine is made up of 24 spinal bones,
  called vertebrae. Vertebrae are stacked on top of
  one another to form the spinal column.
• The spinal column is the body's main upright
  support.
• The lumbar spine is made up of the lower five
  vertebrae. These vertebrae referred as L1 to L5.
• The lowest vertebra of the lumbar spine, L5,
  connects to the top of the sacrum, a triangular
  bone at the base of the spine that fits between
  the two pelvic bones.

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Anatomy of lower back

• Each vertebra is formed by a round block bone,
  called a vertebral body
• A bony ring attaches to the back of each
  vertebral body. This ring has two parts.
• Two pedicle bones connect directly to the back of
  the vertebral body.
• Two lamina bones join the pedicles to complete
  the ring.
• The lamina bones form the outer rim of the bony
  ring. When the vertebrae are stacked on top of
  each other, the bony rings form a hollow tube
  that surrounds the spinal cord and nerves.
• The laminae provide a protective roof over these
  nerve tissues.

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Anatomy of Lower back

• The facet joints are located on the back of the
  spinal column. There are two facet joints between
  each pair of vertebrae, one on each side of the
  spine.
• A facet joint is made of small, bony knobs that
  line up along the back of the spine. Where these
  knobs meet, they form a joint that connects the
  two vertebrae. The alignment of the facet joints
  of the lumbar spine allows freedom of movement as
  you bend forward and back.
• The surfaces of the facet joints are covered by
  articular cartilage.
• Articular cartilage is a smooth, rubbery material
  that covers the ends of most joints. It allows
  the ends of bones to move against each other
  smoothly, without friction.
• On the left and right side of each vertebra is a
  small tunnel called a neural foramen. (Foramina
  is the plural term.)
• The two nerves that leave the spine at each
  vertebra go through the foramina, one on the left
  and one on the right
• A facet joint sits in back of the foramen
• The intervertebral disc (described later) sits
  directly in front of the opening.

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Low back pain

• There are many causes of pain in the back.
  Symptoms in the low back can be a result of
  problems in
• Bony lumbar spine,
• Discs between the vertebrae,
• ligaments around the spine and discs,
• spinal cord and nerves,
• muscles of the low back,
• internal organs of the pelvis and abdomen,
• and the skin covering the lumbar area.
• Bone spurs that form on the facet joint can
  project into the tunnel, narrowing the hole and
  pinching the nerve

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Cause of Back pain

• Ruptured DiscA ruptured intervertebral disc,
  also called a herniated disc, is another common
  cause of back pain. How to treat the back pain
  from a herniated disc depends on the particular
  individual and situation.
• Discogenic Back PainDiscogenic back pain is the
  result of damage to the intervertabral disc, but
  without disc herniation. Diagnosis of discogenic
  back pain may require the use of a discogram.
• A bulged or herniated disc can narrow the opening
  and put pressure on the nerve

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Cause of Back pain

• Lumbar Muscle StrainMuscle strains are the most
  common cause of low back pain. Patients may or
  may not remember the initial event that triggered
  their muscle spasm, but the good news is that
  most episodes of back pain from muscle strains
  resolve completely within a few weeks

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Cause of Back pain

• Spinal StenosisAs we age, the spinal canal can
  become constricted, due in part to arthritis and
  other conditions. If the spinal canal becomes too
  tight, back pain can be the result.
• Lumbar Spine ArthritisArthritis most commonly
  affects joints such as the knees and fingers.
  However, arthritis can affect any joint in the
  body, including the small joints of the spine.
  Arthritis of the spine can cause back pain with
  movement.

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Cause of Back pain

• OsteoporosisOsteoporosis can cause a number of
  orthopedic problems and generalized discomfort.
  Back pain from osteoporosis is most commonly
  related to compression fractures of the vertebra.
  Osteoporosis causes weak bones and can lead to
  these fractures.
• SpondylolisthesisSpondylolisthesis causes back
  pain because adjacent vertebra become unstable
  and begin to "slip." The most common cause of
  spondylolisthesis is due to degenerative changes
  causing loss of the normal stabilizing structures
  of the spinal column. If the spine becomes
  unstable enough, back pain can become a problem.

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Sign Symptoms

• Have significant back pain lasting more than 3
  weeks
• Have back pain that becomes worse when you rest,
  or wakes you up at night
• Get numbness or weakness in legs while walking
• Low back pain extended down to leg
• Leg pain increase if you lift knee to your chest
  or bend over
• If so, there is a good chance a disc is
  irritating a nerve.
• Have persistent bladder or bowel problems

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Back Pain Treatment

• Do not alleviate back pain
• Avoid strain to the spine
• Often help from ice and heat theraphy
• Physical Therapy Back exercises, aquatherapy,
  ultrasound, electrical stimulation.
• Epidural Steroid Injections
• Anti-inflammatory medications
• Muscle Relaxers
• Spine Surgery

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Safety Yoga

• Yoga is for fun
• Listen to your body
• Feel freedom, Feel Relax
• Do not hurt yourself
• Keep breathing
• Tune in relax rhythm of breathing
• Yoga is not just posture
• It is more than posture- Steady breathing
  steady mind
• Throw all negative feelings and stress

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Safety Yoga

• Always warm up before Yoga
• Yoga should not cause pain, mild discomfort is
  acceptable.
• Never bounce or havr jerky motion
• Never lock joints arm/leg while doing yoga
• Do not compete
• Happy thought, smiley face, thus relax your body
  and cortex
• Do each stretch 3 to 5 times
• Hold stretch for 5 to 30 seconds

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Yoga remedies Three sessions

• Perform Yoga exercise in sequence
• Warming up
• Yoga for back pain
• Relaxation
• Do no compromise with Warming up and Relaxation
  due to lack of time
• Cut down on number of yoga postures
• Do not cut down on time of yoga posture
• Progress gradually in your Yoga exercise

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Warming up

• Side Bending
• Backward Bending
• Forward Bending
• Pectorals Stretch
• Trapezoids stretch
• Neck stretch
• Arms and Legs

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Warming up

• Leg Exercise
• Hips Exercise
• Lower back Twist
• Back twist

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Warming up

• Pelvic Tilt
• Starting Position Lie on your back on a table or
  firm surface. Your feet are flat on the surface
  and the knees are bent.Action Push the small of
  your back into the floor by pulling the lower
  abdominal muscles up and in. Hold your back flat
  while breathing easily in and out. Hold for five
  seconds. Do not hold breath.
• Pelvic Lift
• Starting Position Lie on your back on a table or
  flat surface. Your feet are flat on the surface
  and your knees are bent. Keep your legs together
  Cross your arms over your chest.Action Tilt
  your pelvis and push your low back to the floor
  as in the previous exercise, then slowly lift
  your buttocks off the floor as far as possible
  without straining. Maintain this position for 5
  seconds. Lower your buttocks to the floor Do not
  hold breath.

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Yoga Remedies

• Bellow posture (Knee to Chest )
• Starting Position Lie on your back on a table or
  firm surface.Action Clasp your hands behind the
  thigh and pull it towards your chest. Keep the
  opposite leg flat on the surface of the table
  Maintain the position for 30 seconds. Switch legs
  and repeat.
• Bellow posture (Knee to Chest ) followed by leg
  Raised up.
• Lie on firm surface. Knees bent and feet flat on
  the table. Flatten your back to the floor by
  pulling your abdominal muscles up and in.Action
  
• Bring one knee toward your chest. Hold this
  position
• Raise your leg keeping your knee straight. Hold
  for ____ seconds. Slowly lower the leg to the
  floor. Repeat on the opposite leg.

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Yoga Remedies

• Hip Rolling (8 variation)
• Starting Position Lie on your back on a table or
  firm surface. Both knees bent, feet flat on the
  table.Action Cross your arms over your chest.
  Turn your head (trunk) to the right as you turn
  both knees to the left. Allow your knees to relax
  and go down without forcing. Bring knees back up,
  head to center. reverse directions.

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Yoga Remedies

• Boat posture (3 variation)
• Starting Position Lie on your back on a table or
  flat surface. Your feet are flat on the surface
  and your knees are bent. Maintain your pelvic
  tilt for the curl up exercises.Action
• Slowly reach your arms in front of you as much as
  possible, curling your trunk. Slowly keep the
  neck muscles relaxed. Breathe normally. Slowly
  return to the starting position. Do Not Cause
  Pain.
• Fold your arms on your chest. Tuck your chin to
  your chest and slowly reach your elbows to your
  knees, curling your trunk. Keep neck muscles
  relaxed and breathe normally Return to the
  starting position.
• With your hands behind your head, slowly curl
  your head to your chest and then your trunk.
  Relax, breathe and then slowly return to the
  starting position.

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Yoga Remedies

• Child pose Cobra pose
• TV pose
• Baby cobra
• Full cobra
• Locust
• Plank
• Dog and Cat
• Threading needle
• Tail wagging Neck wagging
• Balancing box

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Relaxation

• Bhamri (Buzzing bee) pranayam
• Relaxation

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Diet recommendation

• Eat fresh cooked food
• Hot herbal (ginger) tea with Honey
• Sleep before mid night
• Avoid
• Cold foods
• White sugar sweet
• Cooling fruits like banana, mango.

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Life style and other tools

• Sun bathe technique
• Message with sesame oil