Today I took part in my second session of the back-pain clinic that runs for 6 weeks. Before I attended, I went over what we covered the week before (pedometers, pain education, exercise) to refamiliarise myself with the content. During the session I assisted in talking to the participants about the pedometer progress, introduced them to some gym-based exercises such as treadmill, cross trainer and resistance bands (rows, chest press, triceps extension, bicep curl) and showed them some core and back exercises (bird dog, dead bug) and some back stretches. The session was concluded with a discussion of the pain cycle and how one can combat this cycle by getting over the fear/apprehension of doing exercise and understanding that exercise will help the back pain and not make it worse.
I enjoyed this back-pain clinic session and found the core exercises (bird dog, dead bug) useful as I can include them in future rehabilitation programmes for back pain patients. As there were more student assistants than participants, I spent the time when not being with a patient discussing resistance band exercises for rehabilitation purposes. From this I found out that you should pronate your forearm/hand when doing tricep extensions to maximise the activation of the triceps brachii as this incorporates all three tricep heads. I was then also shown a shoulder rehabilitation exercise which can be used for late stage rehabilitation of a rotator cuff injury, of which I have found an example below. As well as this I looked at whether Pilates based core exercise (includes bird dog) was a valid way of reducing nonspecific low back pain and found a study by Natour, Cazotti, Ribeiro, Baptista & Jones (2014) that compared Pilates method type exercises + NSAIDS with a NSAIDS intervention only group. They found that the Pilates group showed significant higher improvements in pain reduction, function, quality of life and vitality. The Pilates group were also found to take less NSAIDS than the NSAIDS only group and the Pilates exercises were shown to have very low risk associated with them. This backs up the inclusion of Pilates type core and back exercises to treat low back pain as was done in this back-pain clinic. For future reference I will spend some time reading up on the pain cycle and how it effects the body both mentally and physically.
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“Ultimate Rotator Cuff Row” [Sample PrehabX Video] . When it comes to shoulder health, it’s all about strengthening the peri-scapular muscles and the rotator cuff muscles. This ultimate rotator cuff row is an excellent way to strengthen both muscle groups at the same time‼️Below is a typical description you’ll find in our PrehabX Exercise Library. Also we go into much more detail with these types of videos! Swipe to watch and listen for extra tips and cues to focus on to perform this exercise correctly! . How: Get a band or cable system anchored between waist and shoulder height directly in front of you. Criss-cross the bands and start by holding the handles in front of you with your arms straight. Perform a row by driving your elbows back towards your back pockets and squeeze your shoulder blades together. While maintaining your elbows by your side and your elbows bent, rotate your hands out laterally away from one another, slowly return and repeat. . Feel: You should feel the muscles between your shoulder blades and on the outside of your shoulder blades working. You should also feel the muscles on the outside and behind your shoulders getting a workout. . Compensation: Do not arch your back or lean back, do not rotate your body, do not bend your wrist in either direction, do no flare your elbows out away from your body. _________________________________________________ The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. . . . . #shoulder #shoulderworkout #rotatorcuff #gains #gainz #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #chiropractic #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #longevity #movement
Marjon back pain clinic: http://sites.marjon.ac.uk/activechoices/backgym/
Natour, J., Cazotti, L., Ribeiro, L., Baptista, A., & Jones, A. (2014). Pilates improves pain, function and quality of life in patients with chronic low back pain: a randomized controlled trial. Clinical Rehabilitation, 29(1), 59-68. doi: 10.1177/0269215514538981