How to treat the LOWER BACK PAIN (PSOAS, Quadratus lumborum) - Long Term Solution

Описание: A common issue we have been seeing in the clinic after this period of isolation at home has been an increase in LOW BACK PAIN. This is caused by 2 muscles that are common culprits. 

PSOAS: 
Attaches to your lumbar spine, wraps over and in front of the pelvis to insert on your femur (Thigh bone) 
These muscles are shortened when in a seated position
When you then stand up after prolonged sitting, it pulls on your lower spine, contributing to your low back pain 
TREATMENT: we need to lengthen it using soft tissue therapy. This will decrease the pulling and tension on the spine.

QUADRATUS LUMBORUM (QL): 
Attaches from the top brim of your pelvis to the lumbar spine and last rib 
If the small core stabilizing muscles aren’t working properly, the QL is overused and becomes tight
Tightness can cause pulling and tension in the lower spine, further contributing to your low back pain 
TREATMENT: Soft tissue therapy and acupuncture to release the tense muscle


LONG TERM SOLUTION:
Rehab exercises targeting the deep core muscles will activate those muscles, thereby stabilizing the spine.

Dynamometer Transverse Abdominus Bracing: Here we use a dynamometer (BP cuff) which offers real time visual feedback to assess the positioning of the spine and core engagement.

Dead Bug Variation with overhead tension: The overhead tension ensures your core is engaged throughout the whole movement. Ensure that the lumbar spine stays in neutral position, not lifting off the ground. 

Bird Dog: Lift and extend opposite arm and leg. Alternate sides. Here we used a glass of water, but you can use a book, to get immediate feedback if you’re staying stable and neutral.  

These exercises may seem simple, but when done correctly they should be challenging. If you’re experiencing low back pain or difficulty with these exercises, book an appointment with one of our clinicians for extra support.