A Guide to Relieving Low Back Pain by Amit Gaglani PT,OCS
H OW TO G ET R ID OF L OWER B ACK P AIN
A Guide to Relieving Low Back Pain
B Y A MIT G AGLANI PT,OCS
B OARD C ERTIFIED O RTHOPEDIC C LINICAL S PECIALIST
O WNER OF :
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Disclaimer
The information in this book is not a
replacement for the services of a physician or
health care professional.
Please do not use this e-book to diagnose
or treat a medical or health condition.
Please consult a physician in all matters
relating to your health, and use discretion when
using any of the strategies mentioned here.
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T ABLE O F C ONTENT
What You Can Expect ............................................6
Back In Balance ........................................................8
Before You Begin.....................................................9
Secrets Of Your Back
The Spine & The Vertebrae .................................11
The Best Way To Treat Your Back....................17
Say Goodbye to Your Low back pain ..............22
A Word of Caution ................................................30
Well Done!!! ............................................................31
Get Out of Pain & Back to Life……………...32
Note from the Author...........................................33
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Dear Patient,
Thank you for downloading this e-book. I have
compiled this as a quick resource to enable you to deal
with low back pain . Statistics show that a large number
of adults exhibit back pain symptoms every year. The
severity of low back pain can range from mild to severe,
and can, in some cases, cause symptoms of nerve
compression (lack of sensation, paralysis) if left
untreated.
You can share this excellent resource with
anyone you would like to help, by forwarding it to their
email address.
Thank you!
Amit Gaglani PT, OCS Owner/Physical Therapist Arrow Physical Therapy and Rehab. LLC Arrow Physical Therapy & Rehab | Arrow PT&R
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W HAT C AN Y OU E XPECT
The goal of this book is to help you maintain
the right spinal alignment on a daily basis.. Over a
period of time, you will notice that your posture
improves and you experience an increased sense
of comfort while driving and performing day to
day activities. Within a few weeks, you will find
yourself adjusting your posture for all activities,
including work, travel and household chores to
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maximum the comfort and minimize the strain on
the lower back.
The exercises you are about to learn will
help you develop self-awareness and improved
posture. Since all physical activities require your
spine to be in its optimum shape, these exercises
serve several purposes and build a foundation for
long term strength and well being.
With regular exercise, the flexibility of your
lower back improves. You may experience some
discomfort. However, this is a normal
consequence of properly executed exercises.
Over a period of time, discomfort will reduce.
This implies your lower back is getting stronger
and becoming more functional.
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B ACK I N B ALANCE
The above picture reflects a straight back
with properly developed and balanced muscles
around the spine. This facilitates optimum balance
and posture in lower back. It is important to
exercise muscles evenly on all sides to develop
and maintain muscle balance .
In addition, the blood circulation around the
vertebrae and the inter-vertebral discs will also
improve.
As a result, the lower back becomes stronger
and more flexible!
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B EFORE Y OU B EGIN
Always consult a physician or a licensed
healthcare professional like a physical therapist
before starting an exercise plan to determine if
you are ready to start exercising.
All the exercises mentioned in this book
are designed to relieve pain in your lower back.
Therefore, if an exercise is increasing the pain ,
please discontinue and consult a certified
provider.
Caution: If you experience pain during an
exercise, discontinue it. Proceed with the other
exercises in the routine. A few days later, try the
same exercise again, if it is still painful drop it
from your routine for some time.
In the early stages, you may not be able to
repeat an exercise to the specified count but do
not allow that to discourage you. As the lower
back gets stronger and flexible you will reach the
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right strength level.
Let us start by learning more about the
structure of the spine. This will help you
understand the lower back and its movements in
greater detail.
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S ECRETS O F Y OUR B ACK , T HE S PINE & T HE V ERTEBRAE
The spine provides the structural
framework to the entire body. The spinal cord
runs through the middle of the spine and serves
as the main highway of the nervous system by
connecting the brain with other parts in the
body. The vertebrae of the spine surround and
protect the spinal cord.
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It is imperative to keep the spine healthy
and in good shape. When seen from the side, a
normal spine reveals an S-shape. This unique
curvature effectively absorbs forces of varying
nature and intensity that are exerted on the body in
an average day.
Similar to shock absorbers in a car, the
spine transforms shocks into movement. This
movement of spine in case of an external impact is
facilitated by its S-shaped curvature. If the spine
would be completely straight, the impact would
affect the vertebral discs directly. As a result, the
vertebral discs would tear out much sooner and
expose the spinal cord to the peril of these
forces.
Therefore, a healthy back: is similar to a
shock absorption system that transforms force
into movement within the reach of the S-shape.
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A stiff lower back does not move easily
and causes too much exertion on the vertebral
discs leading to excessive disc compression.
When your lower back is accustomed to the
wrong posture (neglect), it cannot absorb shock
without causing damage to the discs.
The vertebrae of the back are not simply
stacked on top of each other but are separated by
small elastic discs, similar to tiny cushions.
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Healthy discs are elastic and a little
‘squishy’ and make up 20-25% of the total length
of the vertebral column.
A vertebral disc is made of a gel-like center
(nucleus pulposi) and an outer wall (annulus
fibrosus).
Healthy vertebral discs consist of almost
90% water, just as in healthy infants. As one
grows older, the body is unable to retain
optimum water level in the discs. In a stiff lower
back, the vertebral discs dry out more and become
thinner (desiccation). To maintain optimum
hydration of the vertebral discs, good blood
circulation in the vertebral region is necessary.
This is achieved by a sustained and
progressive use of the muscles surrounding
the vertebrae.
A lower back without sufficient movement
does not get enough blood circulation. This
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causes insufficient hydration of the discs. Discs in
a rigid lower back, therefore, thin out faster as
there is no shock absorption mechanism in place
to stop them from wearing out.
Remember: good circulation = good hydration
Without adequate movement and exercise,
people tend to become overweight, which places
additional strain on the discs and reduces blood
supply to them. Thinner discs tend to slip out of
position in the vertebrae easily and weak muscles
are completely ineffective to prevent it from
happening.
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Want to Learn More about Getting rid of your back pain? Go to the Arrow PT Official page: Arrow Physical Therapy & Rehab | Arrow PT&R
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T HE B EST W AY T O T REAT Y OUR B ACK
Research shows that the best way to treat
the lower back is by increasing mobility and
strength in a progressive, controlled manner.
This requires a plan to:
1) Strengthen muscles, so they can bring and keep vertebrae in position and 2) Increase blood circulation around the discs, thereby allowing the discs to suck up all the fluid they need to make the lower back supple.
For best results, an exercise program
should stress on:
1. Increasing mobility of the back
2. Aligning the vertebrae
3. Increasing circulation
4. Decompression of the discs
5. Strengthening of the muscles
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The exercises in this e-book are in line with
the above goals.
A sedentary lifestyle is one of the main
reasons for low back pain. Lack of physical
exercise, poor posture and excessive sitting are
only a few of the many factors that strain the
lower back.
Lower back pain is an early symptom of
future back problems like a herniated disc or a
“frozen back”.
All painful conditions of the back originate
due to the neglect of a healthy lifestyle.
Fortunately, a well planned routine of
exercises for the lower back can assist in
restoring the spine or getting it closer to its
original, painless and functional state. The secret
to regaining a normal, functional spine is training
the muscles of the lower back and strengthening
them to keep a healthy posture. Strong and
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supple muscles will keep the lower back in good
shape for a long time.
It is important for your body to maintain
the right posture at all times. The muscles of the
body have to be trained to achieve the natural
posture for sitting and working. The following
are the guidelines that help train muscles to keep
a healthy posture while sitting.
Lower arm should extend horizontally
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The knee-hollow should not touch the edge
of the chair
Lower back should be sufficiently supported
The display should be on a natural height
Elbows should be supported by the armrests
of the chair
Feet should lie flat on the ground
If you suffer from a bulging or herniated
disc, here are some areas that your healthcare
professional will help you focus on:
One: mobilize the back
Two: align the back
Three: decompress the spine
Four: strengthen the muscles of the back
Five: Maintain a healthy diet!
Clearly, four out of the five areas require
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exercising on a regular basis, therefore, exercise
is the first and most important step in treating
lower back problems.
People suffering from a herniated disc
should start exercising in a very controlled
manner. It is advisable to start under the
vigilance of a physician or an exercise
professional like a Physical Therapist.
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S AY G OODBYE TO Y OUR L OW BACK PAIN
Here are some recommendations for your
exercise routine. Always consult your Physical
Therapist to get a customized exercise program
best suited for you.
PRONE PRESS-UP ON STOMACH
Lying on your stomach hands in a push-up
position slowly press your upper body up (see
picture above). Keep your hips and pelvis on the
floor. Hold this position for 5 seconds and repeat
10 times.
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This can also be done
in a standing position by
placing your hands on the
small of your back and
bending backwards. This is
repeated 20 times.
This exercise increases blood circulation
around the hips and the lower back. Increased
circulation will help heal the discs of the lower
back and increase the blood supply to the muscles
you are training in this area. Pelvis and SI-joint
also benefit from the increased blood circulation in
their region. This exercise may seem very simple but
it works well to restore mobility in the lower back.
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KNEE TO SHOULDER
Lie down on your back flat on the floor;
with your left foot resting flat against it. Next, lift
up your left leg and fold your hands around its
knee. Now, pull your knee slowly towards your left
shoulder. Hold this position for a few seconds
before pulling again with a little more effort and
then slowly straighten your leg on the floor. This
will relax and lengthen your hamstring.
Repeat the same process with the other leg.
This process is to be performed 10-20
times with each leg.
BRIDGING
Lie down flat on the floor and put both feet
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flat on the ground. Hold your arms next to your
body and slowly tilt your pelvis upward. Go up
till you feel your tailbone comes off the ground.
Keep this position for a few seconds and relax.
Repeat this movement, but now lift up your
tailbone and the first vertebra off the ground.
Keep this position and relax again. Every time
you relax and return your body to the ground, you
have raised one more vertebra. Ultimately, only
the back of your shoulders should remain
touching the floor with the whole vertebrae
column in air.
In this exercise, you keep rolling up and
down your spine, off the ground and then back.
Concentrate on your back lifting off the ground
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one vertebra at a time and when going back
down, one vertebra at a time touches the ground.
HAMSTRING STRETCH
Lie down flat on your back and lift up your
left leg as far as possible without bending the
knee.
Now fold your hands behind the knee. Pull
towards your chest.
As soon as you feel resistance and tension,
stop pulling. Keep that position for a few
seconds, then pull a little bit further and maintain
that position for a few seconds. Then lower the leg
back to the floor. Hold for 20 sec and repeat 3
times.
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Repeat the same steps with your other leg.
LOWER TRUNK ROTATION
Lying on your back with knees bent and
feet flat on the mat or bed. Spread your arms
out so they are at a 90-degree angle like seen in
the picture. Rotate your knees to the left while at
the same time rotating your head to the right.
Then do rotate your knees to the right and head
to the left. Alternate 20 times. This is great for
those with early morning stiffness due to arthritis
in the lower back. Works well before getting our
of bed.
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SIDE LEG LIFTS
Lie down flat on your left side.
Now lift up your right leg keeping your
knee as straight as possible. Repeat this exercise
10 times, then turn on to your other side and do
the same steps.
If lying on your side is uncomfortable you
can perform this exercise standing too.
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ALTERNATING ARM& LEG
Lie down flat with your face down, arms
extended above the head. Now lift your right arm
and left leg at simultaneously. Hold for a few
seconds then put them down. Now do the same
with your left arm and right leg.
Repeat 10 times for each of the two
combinations.
Want to Learn More about Getting rid of your back pain? Go to the Arrow PT Official page: http://www.arrowptr.com/
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A W ORD OF C AUTION
If any of these exercises increase pain , or
cause tingling/ numbness of the limbs or back,
stop immediately and consult a physician or a
licensed physical therapist. In such cases, there
will be some modifications made to the exercises
specific to your spine’s condition.
If you have any questions regarding your
diagnosis, feel free to ask your doctor or your
Physical Therapist.
Our office information is as follows:
3830 Park Avenue, Suite 202, Edison NJ 08820 Phone: 732.494.0895
453 Amboy Avenue (St. Georges), Woodbridge NJ 07095 Phone: 732.388.4184
1000 Galloping Hill Road, Suite 102 Union NJ 07083 Phone: 908.258.8782
153 Adamsville Road, Somerville, NJ 08876 Phone: 908.393.9877
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W ELL D ONE !!!
Congratulations on taking the right steps to
improve the health of your lower back. These
were some exercises designed to put you on a
track to healthy life by relieving the pain in the
lower back.
As part of our comprehensive treatment
approach all patients receive home exercises with
picture illustrations. The most effective
treatment plan is one in which an individual
evaluation has been performed to give you
specific manual treatments and exercises based
on your body and pain type. Not all people will
benefit from a generic exercise plan as pictured
above.
If your pain was not relieved by the above
exercises call our office so we can diagnose what
is exactly going on and formulate an effective
treatment plan.
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Get Out of Pain & Back to Life! Success Stories from Our Patients
“I have had tremendous progress are compassionate and caring. Their full attention was on my recovery. Thank you, Arrow Physical Therapy!” “After 3 treatments I felt remarkably better. The initial pain I had prior to therapy was so severe it was hard for me to walk. A week later, I feel almost 100% better. I know this would not be possible were it not for the help I received here.” “Very effective and targeted treatment led to quick relief from my severe pain . The exercises and one-on- one manual treatments led to my full recovery.” here- all the therapists
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Note from author Amit Gaglani,PT,OCS -Owner Arrow PT & Rehab LLC
“Should you or a cared one need help with your back pain or other issues give us a call…there is no reason why you should suffer in pain .”
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