Spine Health Exercises: Seated Lumbar Stretch AKA Seated Low Back Stretch
***Disclaimer: Viewing this video does not take the place of seeing a medical professional or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis & treatment. Please work with a fitness professional to learn proper exercise technique & to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Always perform all exercises through a symptom free range of motion. Begin your training at your current health, fitness and strength levels. Increase intensity in small gradual calculated increments.
Seated Lumbar Stretch: Ideal if hamstrings are inflexible or hypertonic.
Patient seated securely on bench or chair in good posture.
Hips and Knees flexed to about 90 degrees. Feet flat on floor.
Exhale, slowly flex forward by moving chest toward thighs.
Hold a mild stretch for five to one hundred and twenty seconds.
Slowly return to starting position.
Low Back Pain (LBP) is one of the common health problems worldwide. It affects approximately 80% of people at some stage in their lifetimes.
LBP is a major cause of disability & morbidity.
Exercise & Manual Therapy are the most common non-invasive and conservative interventions for LBP.
Prevention makes up a large part of low back pain treatment.
Exercises have become the cornerstone of treating and preventing back pain.
Lumbar Spine
Five articulating Vertebrae - L1-L5
Lordotic curve
Five Intervertebral Discs (IVD)
Five pairs of Lumbar Spinal Nerves which exit below the corresponding numbered lumbar vertebra.
Layers of Spinal Muscles:
Deep, Intermediate and Superficial
Deep - Interspinales, Intertransversarii and Quadratus Lumborum
Intermediate - Multifidi
Superficial - Erector Spinae
Deep Layer:
Interspinales: Attach between the spinous processes of the vertebrae. Bilateral.
Origin: Spinous process.
Insertion: Superior spinous process.
Innervation: Posterior rami of spinal nerves.
Action: Extension of the spine.
Intertransversarii
Origin: Transverse process
Insertion: Transverse process of superior vertebra.
Innervation: Dorsal and ventral rami of spinal nerves.
Action: Lateral flexion of the spine. Postural stabilization.
Quadratus Lumborum (QL) muscle: Resides in deep and posterior, lateral and inferior areas of spine, involving the iliac crest, transverse processes of lumbar vertebrae and 12th rib.
Origin: Internal lip of iliac crest & iliolumbar ligament.
Insertion: Rib 12 & transverse process of L1-L5.
Innervation: 12th Thoracic & 1st through 4th ventral rami of lumbar nerves.
Concentric Actions:
Unilateral: Lumbar lateral flexion.
Bilateral: Lumbar extension & ribcage depression.
Intermediate Layer:
Multifidus
Origins:
Lumbar Region: Mammillary processes.
Sacral Region: Posterior aspect of the sacrum, aponeurosis of origin of the Sacrospinalis, from the medial surface of the posterior superior iliac spine & the posterior sacroiliac ligaments.
Insertion: Runs superior & medial. Attaches to one spinous process, ranging from one to four segments superior.
Actions:
Proprioceptive feedback & input due to high muscle spindle density.
Bilateral: Extension of the spine.
Ipsilateral: Lateral flexion of the spine. Contralateral rotation.
Superficial Layer:
Erector Spinae
Spinalis, Longissimus and Iliocostalis.
In lower lumbar spine, appears as a single muscle.
Common origin from a thick tendon that is attached to the sacrum, lumbar spinous processes and iliac crest.
In upper lumbar area, divides into three muscles:
Medial to Lateral - Spinalis, longissimus & iliocostalis.
Located posterior and lateral to the vertebra spine.
Three long, thin powerful muscles. Run superior on each side of spine.
Spinalis: Smallest and most medial.
Longissimus: Largest. In between Spinalis and iliocostalis.
Iliocostalis: Most lateral. Inserts onto angles of ribs.
As they ascend vertebral column, they divide regionally depending on where muscle attaches superior.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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