Lumbar stabilization exercises

Submitted by JulieJ on November 16, 2004 - 12:48pm
Body: 

Christine,

I wonder if you could give me your opinion on some specific exercises my PT gave me for my back. They are called lumbar stabilization exercises because they involve lying in the position like you show in your book where you are on your back with your knees bent and then you do a pelvic tilt and flatten the back to the floor. While holding that position, you do different moves with you legs while keeping the abs tightened. The first move in moving the feet up and down like you are marching. You do that until you get tired, usually 1-2 minutes. Then release. The you flatten the back and do a pelvic tilt again, this time lowering one leg to a straightened position, then bend it back up, then repeat on the other side. Keep doing this until you tire as well. Do you see any problem with these exercises? They are sort of an alternative to crunches to strengthen abs. I feel like they have helped me a lot over the years, but now I am sure that some things that have "helped" my back have caused my prolapse. Thanks for your opinion.

Julie

Christine

November 17, 2004 - 8:52am

Hi Julie,

Well...it seems to me that these exercises increase intraabdominal pressure while the body is in a greater than 90 degree position - like a very wide V - and might cause the organs to be pushed downward.

You know, Julie, what I've learned is that you don't have to be a physical therapist or an exercise physiologist to figure this stuff out. Liisten very closely to your body. Exercise should feel very challenging, but it should also feel "good." Those exercises that you describe just don't feel good! I not only feel uncomfortable pressure in my pelvis, but also in my lumbar spine!

I believe some of the best abdominal strengtheners are vertical knee raises...like I demonstrate in the video. There are also tall frames on the market that allow you to do these with your whole body...hanging by your forearms and lifting the entire legs up. These are terrific substitutes for crunches.

Hope this helps!

Christine

JulieJ

November 17, 2004 - 12:53pm

Thank you! :) I kind of thought so too.

loralie1

November 18, 2004 - 6:15am

I've had similar questions. the posture, for example, is so different than the "locked" pelvic position i have been working to achieve (after physical therapy for sore lower back and through yoga). after taking long walks in the new posture, i experienced a really sore back and other muscles. is this part of the process of re-adjusting?

Another structural question: Christine, what do you think about the yoga poses like Sarvangasana -- the shoulderstand -- or the plough? When i found out i had a sagging bladder (and before i found your website) it seemed natural to me to go into one of those postures ... like it would help reverse gravity. have you tried this or talked with anyone who has? i have this feeling that if i could hold one of those positions for long periods of time, it might make everything migrate upward!
loralie

Christine

November 18, 2004 - 8:30am

Hi Loralie,

Yes...everyone goes through this period of soreness as the body adjusts. Just stay with it, rest as much as you need, and you'll find just how comfortable it becomes. The plough and shoulderstand are fine from a general fitness perspective, but inverted poses have no long lasting effect on prolapse. The work gets done on our feet as we train our muscles, organs, and connective supports to push back against gravity to realign.

Christine

loralie1

November 18, 2004 - 4:30pm

Thank you for the encouragement. I understand how to do the exercises now, thanks to the video ... but I don't yet totally get or feel what the exercises are doing to help. I think this will come with experience and time ...?
loralie

Christine

November 18, 2004 - 5:33pm

the posture and exercises are stretching the vagina and rectum toward the back of the body (in the standing position) and pushing the bladder and uterus toward the front of the body. :-)