Re: Back Sprain/Strain

[Guest guest]

Anne wrote:

>

> I was in a car accident on Nov. 20. I am still having back pain

> during activity. Went to the doctor today, got the results of the

> MRI, he said there is no broken bones or herniated discs, etc. He

> said I have pulling and tearing of the muscles/ligaments/tendons in

> my lower back. I am not allowed to work (nerse's aide) for six

> weeks. He said no bending, pulling, pushing, lifting, or anything

> that would put strain on my back. I will see him again on Dec. 28

> and he will give me exercises to strengthen my back muscles. So,

> what can I do at home to help heal my back? I have been using a

> heating pad and putting Horse Linament on my sore muscles. Any other

> ideas?

===========================

Hi Anne,

There are some back exercises that you can do to strengthen your back.

You may also wish to consult a chiropracter. The Deep Tissue Repair Oil

will help lots as will a cayenne poultice/plaster. Also hot/cold therapy

will work wonders. I realize this is not anyones ideal of hot/cold

therapy but for the back I have found that sitting in a tub of really

hot water (about 40 minutes) and then draining it and filling with just

cold water (as cold as you can get it) and climbing in and staying in

there for 15 minutes or so really helps. Do this 2 to 3 tiimes a day.

Worked wonders on my back last year. Here are some back exercises that

you can do.

Spine Rehabilitation Exercises

For serious back problems, do these exercises at least twice a day

WARM UP: WALK, RUN, OR BIKE FOR 30 MINUTES (WORK UP A SWEAT)

1. Shoulder Towel Stretch: (3 reps; Hold for 30 seconds). Hold both

ends of a

towel and lift arms over head and hold.

2. Standing Back Bends: (10 reps; Slow continuous motion). Place hands on

either side of low back and arch backwards.

3. Stick Rotators: (10 reps; Slow continuous motion). While holding a

broom

handle or stick across the shoulders, rotate upper body on the lower

body while

keeping feet, hips, and knees pointing forward. Move clockwise, and then

counter clockwise.

4. Hamstring Stretch: (3 reps; Hold 30 seconds). Put one of your legs

on a

chair or other object at a comfortable height. Keep knees slightly bent

and

the head up while bringing chest toward the knee. Keep other foot pointing

forward. Repeat other leg.

5. Calf Stretches: (3 reps; Hold 30 seconds). Assume an upright stride

position, left leg forward, left knee flexed, right leg extended back

with knee

straight. Brace both hands on a stationary object. Keep both feet flat

on the

floor. Slowly push hips forward and hold. Repeat for the opposite side

6. ½ Kneel Hip Flexor Stretch: (3 reps; Hold 30 seconds). Assume a ½

kneel

position. Tilt pelvis to the back. HOLD. Repeat for the opposite side.

7. Prone Press Ups: (10 reps; Slow continuous motion). Lie on stomach

with

arms in the push up position. Slowly push head and shoulders up until

there is

slight discomfort in the lower back. Return to the floor and then repeat.

8. Single Knee to Chest: (8 reps; Hold 30 seconds) Lie on back with head

resting on the floor, and both legs extended. Raise left knee towards

chest,

and grasp the knee with both hands. Slowly pull knee towards chest.

Hold.

Repeat for opposite side.

9. Double Knee to Chest: (8 reps; Hold 30 seconds) As in #9 but with

both

knees brought to the chest. Pull slowly. Hold. Relax legs to arms

length and

then repeat.

10. Gluteal Stretch: (3 reps; Hold 30 seconds) Lie on back with head

resting

on the floor. Bend left knee keeping left foot on the floor. Cross

right foot

over left thigh. Bring left knee toward chest. Hold. Repeat for opposite

side.

11. Towel Hamstring Stretch: (3 reps; Hold 30 seconds) Lie flat on

back with

head resting on the floor. Lift leg and place towel under foot. Grab

ends of

towel and assist leg towards chest with leg straight. Hold. Repeat

with other

leg.

12. Rotary Lumbar Stretch: (3 reps; Hold 30 seconds) Choose one:

· Lie flat on back. Bring left leg over the right with knee bent or

straight

to rotate lower back. Hold. Repeat with right leg.

· Lie flat on back. Bring both knees toward chest and then drop to one

side to

stretch lower back. Hold. Repeat on other side.

13. Partial Curl-ups: (30 reps) Lie flat on back with knees bent, and

feet

flat on the floor with hands clasped behind head. Lift head and

shoulders off

the floor keeping back flat. Return. Repeat.

14. Diagonal Curl-ups: (30 reps each direction) As above, but keep

arms in

front. Reach for outside of knee while lifting head and shoulders off

floor.

Repeat on the opposite side.

15. Alternate Arm and Leg Lifts: Lie on stomach. Lift right arm and

left leg

off the floor. Hold 8 seconds and then alternate limbs.

16. Cat & Camel: (5 reps) Get on hands and knees, and let stomach and

back

sag toward the floor. Slowly arch back to the sky.

--

Peace, love and light,

Don Quai

" Spirit sleeps in the mineral, breathes in the vegetable, dreams in the animal

and wakes in man. "

--

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[Guest guest]

I was in a car accident on Nov. 20. I am still having back pain during activity.

MSM and stretches will really help. I broke my back and shredded the muscles, so it was a while before I could do any sort of exercise either, but these stretches I did several times a day and really helped ease the pain.

Becky Experience is a wonderful thing. It enables you to recognize a mistake when you make it again.

[Guest guest]

MSM, organic calcium would be two... also bone flesh and cartlidge would be a big help.

SuziAnne <pokergirl212000@...> wrote:

I was in a car accident on Nov. 20. I am still having back pain during activity. Went to the doctor today, got the results of the MRI, he said there is no broken bones or herniated discs, etc. He said I have pulling and tearing of the muscles/ligaments/tendons in my lower back. I am not allowed to work (nerse's aide) for six weeks. He said no bending, pulling, pushing, lifting, or anything that would put strain on my back. I will see him again on Dec. 28 and he will give me exercises to strengthen my back muscles. So, what can I do at home to help heal my back? I have been using a heating pad and putting Horse Linament on my sore muscles. Any other ideas?