Remedial
Exercises
Backache is
a complex problem. It has multifactorial aetiology. There are many exercises that
are used as an adjunct to its treatment. Here, some of the exercises useful in
the management of backache are described. It is not a complete List. Many more
can be added to it. As a matter of fact white charting out the exercise
programme for an individual suffering from backache; one should take into
account the exact cause of backache, age, the built of the body and even the
mental attitude of the patient. The exercises should be done slowly and
increased gradually. During exercise,
sudden jerks should be avoided. Most of the cases of backache fortunately
settle down with simple remedial
exercises.
Some of the cases do not respond
satisfactorily. It is these -who pose a baffling problem. Many methods have been tried in the past
& new ones are being discovered with the hope that this oldest problem of
mankind –the aching back, the most common & yet intractable, is solved.
The actual
treatment of backache lies in the therapeutic exercises only
They act by:
(a)
Improving the muscle tone.
(b)
Improving the muscle power.
(c)
Regaining the mobility of the joints and
elasticity of the ligaments. (Ligaments are the natural hinges like those of
doors which control the direction of the movement of a joint). The usual
remedial spinal exercises are:
Exercise no. 1
Steps :
l. Lie on
the belly. 2. Lift the
chest with support of both elbows & count up to 10 slowly
Fig.
Exercise No. 2
Steps:
l. Lie on your belly. 2. Lift
Right hip with knee straight & count up to 10 slowly. 3. Bring it back and do same with left hip.
Fig.
Exercise No.3 Steps :
l. Lie on
your belly. 2. Keep both hands on the back just above the
hips.
3. Lift up
the head and the chest & count up to 10 slowly.
4. Come back to step I position.
Fig .
Exercise No. 4 Steps :
l. Lie flat
on the back.
2. Bend your both knees. 3. Lift your
hips & count up to 10 slowly.
Fig
Exercise No. 5
Steps: 1. Lie on the belly. 2. Stretch
both hands beyond head. 3. Lift the
head and chest & count up to 10 slowly.
Fig.
Exercise No.6
Steps: 1. Lie on
Your belly
2. Lift your right hip with knees straight & left- arm in
front of your head & count up to
10. 3. Come back
to step I Position 4. Do the
same with left hip and right arm.
Fig.
Exercise No.7
Steps :
l. Lie on
Your belly.
2. Lift up
both the-thighs keeping the knees straight
& count up to 10 slowly.
3. Come back to step I
Position.
Fig
Exercise No. 8
Steps: 1. Lie on
your belly. 2. Stretch both hands beyond head.
3. Lift up
the hands, chest, and both the hips with knees straight & count till 10.
Fig.
Exercise No. 9
Steps: 1. Lie flat
on Your back. 2. Lift the heels 9 inches above the bed with
the knees held straight. 3. Count
till 10 and come back to step 1.
Fig.
Exercise No. 10 Steps : l. Lie flat
on your back. 2. Keep the
hands under your head.
3. Try to
sit up. Fig.
