Suggestion: a deep core strengthening and hamstring stretch would greatly beneficial

[Flight_Risk82]

I think transverse abdominus activation and exercises like supine posterior pelvic tilt coupled with hamstring stretching would greatly help the community. Especially, those of us whose bodies are starting to show its age. We're not always gonna have that great 20's body anymore lol!

I recently hurt my back and had to go the hospital with 4 bulging discs. The doctor basically said there's not much they can do for it. His words literally were "It's gonna be a grind" The best medicine for it was PT which required everything I've stated above. As a preventative, I'm hoping this will reach many people so they don't end in the emergency room like I did.

I tried to post some PT pics but the files were too large. The exercises consisted of: (3 sets of 20 reps)
Supine posterior pelvic tilt,
Supine hip and knee flexión AROM w/ a Swiss ball (toe touches work too), supine lower trunk rotation, supine piriformus stretch w/ foot on the ground, supine hamstring string stretch, quadruped rocking backward, supine hamstring stretch w/ strap or towel.

I hope this reaches anyone who needs it. Good day to you all!

 

[vicky934]

Hello,
Your insights and personal experience are incredibly valuable, especially for those who might be at risk of or already dealing with back issues. Sharing these exercises and the importance of transverse abdominus (TVA) activation can be a game changer for many people.
Key Points to Emphasize:
Preventative Care: Encouraging people to engage in these exercises early on can help them avoid serious back problems down the road. TVA activation and proper stretching routines strengthen core stability and improve flexibility, reducing strain on the spine.
Accessible Exercises: The exercises you mentioned are simple, require minimal equipment, and can be done at home. This makes them accessible for most people.
Your Journey: Sharing your personal story and how you found relief through PT is inspiring. It can motivate others to take proactive steps to care for their back health.
Professional Guidance: It’s also helpful to note that consulting with a physical therapist before starting these exercises is recommended, especially for those with pre-existing conditions.
Suggested Preventative Routine:
For those who want to follow a similar program:
Supine Posterior Pelvic Tilt: Lie on your back with knees bent, flatten your back against the floor by tilting your pelvis, and engage your core.
Supine Hip and Knee Flexion (Swiss Ball): Lie on your back, bend your knees, and place your feet on a Swiss ball. Slowly roll the ball towards your hips, then extend back out.
Lower Trunk Rotation: Lie on your back with knees bent, gently let your knees fall side to side for a controlled rotation.
Piriformis Stretch (with Foot on Ground): Lie on your back, place one foot across the opposite thigh, and gently pull the bottom leg towards your chest.
Hamstring Stretch with Strap: Use a towel or strap around your foot while lying on your back, and gently pull your leg towards you while keeping it straight.
Quadruped Rocking Backward: On all fours, gently rock your hips back towards your heels while keeping your arms extended.
Best Regards
vicky934