The science behind rehabilitation for lumbar spine injury is still not well understood. There are many theories about what causes injuries or how they heal. Some believe that it’s due to overuse and improper technique while others think that it’s due to structural damage caused by trauma during an accident. Whatever the cause, there are some things you can do to prevent future problems from occurring.
Injuries occur when your body is forced into an unnatural position. If you’re standing up straight with bent knees, then suddenly bend forward at the waist without bending at the knee, you’ll probably fall backwards.
When your body falls forwards, it puts pressure on one of its major joints (your hip). Your hip joint is made up of three bones: the femur (thigh bone), tibia (shin bone) and fibula (fibular bone). These bones all have different functions. The femur is where most of your weight is located; the tibia helps keep your leg straight and the fibula helps control the direction of movement.
When these three bones move together, they form a “T” shape. If one of them moves out of line, then you may experience pain in that area.
We’ll get into that when we discuss the types of injuries.
With training you can strengthen your core, back and leg muscles to help protect your spine from injury. It’s a good idea to learn proper lifting techniques and be aware of your body’s limitations.
Also, try to maintain good posture when you sit for long periods of time. If all of this seems like a lot to remember, then make a list of reminders on your phone or buy a note book and write them down. Soon, it will become habit and eventually you won’t have to think about it anymore. If you don’t take the time to learn these techniques, then your body will have to remember for you when an injury occurs.
It’s natural to want to run straight out and buy equipment to start your training as soon as possible. While equipment is a good investment, there are some things that you can do without spending a dime.
When you first start out, try doing some walking lunges. That’s right, all you need to do is find a place that’s about the length of your arm and start walking. You can do this inside on a rainy day or outside in a park.
Walking lunges not only work your legs, they also provide a good stretch to your back. When you begin to feel comfortable with this exercise you can increase the difficulty by carrying something light in your hands (like a water bottle).
If you’re up for a challenge try carrying something heavy like a gallon of milk. This is a good way to practice your grip as well.
You can also perform squats without equipment. All you need to do is bend your knees and sit back as if you’re about to sit on a chair that’s just a little bit lower than the one you’re used to.
If you want to make it harder, then just bend your knees a little less or place your feet far apart.
A great benefit to working out at home is that you don’t need to worry about what you’re going to wear. You can wear almost anything you want.
If it’s winter time and you don’t feel like working out in just a t-shirt and shorts, then just put on a sweatshirt or keep a change of clothes in your bag. If you’re worried about people staring at you, find an out of the way place where you won’t be seen.
Who cares what other people think anyway?
Now, if you’re ready to take your training to the next level, then be sure to buy a jump rope. Jumping rope is a great way to improve your coordination and agility. You can also do it almost anywhere there’s enough room to swing your arms and jump. If you need to improve your grip strength, carrying the jump rope in your hands for prolonged periods of time will help build up those muscles.
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Three exercise paradigms differentially improve sensory recovery after spinal cord contusion in rats by KJ Hutchinson, F Gómez‐Pinilla, MJ Crowe, Z Ying… – Brain, 2004 – academic.oup.com
Nogo-A–specific antibody treatment enhances sprouting and functional recovery after cervical lesion in adult primates by P Freund, E Schmidlin, T Wannier, J Bloch, A Mir… – Nature medicine, 2006 – nature.com
Transplantation of in vitro‐expanded fetal neural progenitor cells results in neurogenesis and functional recovery after spinal cord contusion injury in adult rats by Y Ogawa, K Sawamoto, T Miyata… – Journal of …, 2002 – Wiley Online Library