Back Injuries: functional strength phase
Back injuries are very common both in sport and everyday life. Specific pain can generally be classified into acute lower back pain and mild to moderate lower back pain. It is not always possible to make a precise diagnosis of a specific back injury or condition but this should not prevent the pain from being managed or treated.
The functional strength phase:
3a. Stability ball back extension
Lie over the stability ball with knees slightly bent, hands by side of head and abdominals braced. Slightly flex and then move to extend spine, continue for 15 repititions. Movement should be performed slowly and deliberately to ensure that spine does not extend past neutral alignment.
3b. Stability ball back extension – ball moved further towards pelvis
3c. Stability ball back extension – Holding small weight in hand
4a. Forward ball roll
Start in a kneeling position in front of the ball and places clasped hands at the centre of the ball. Keep neutral spine and brace abdominals. Roll forward slowly, knee extension and shoulder flexion should be simultaneous. Do not arch back.
4b. Forward ball roll – increase holding time
4c. Forward ball roll - increase distance to roll
Perform triple flexion of the hip, knee and ankle. Lightly brace abdominals and keep neutral spine. Ensure knees do not over shoot toes. Perform 10-12 repititions.
5b. Squat – slower tempo
5c. Squat – with bar bell
6a. Dead lift with dumb bells
Hold a light pair of dumbbells. Feet shoulder width apart. Lightly brace abdominals and keep neutral spine. Similar to a squat bend down to a position where the thighs are almost parallel with the floor, as if to place dumb bells by the side of body. Brace abdominals further and contract gluteals. Return to start position and perform 10-12 repetitions.
6b. Dead lift with bar bell
7. Kick outs on bench – one leg
Sit on the bench with hands behind you, gripping the edge of the bench so that you are well supported. Bend the knees and kick the legs through smoothly but quickly. Keep heels high and don't point your toes.