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You need a mirror and/or a friend with a camera. Preferably take your shirt off.
Start position:-
- Stand side on to a mirror
- If you have back pain, proceed, but with caution!
- Maintain a slightly bent knee throughout this exercise.
Lumbar Flexion while standing:- Action
- Gently and slowly tilt your pelvis so that it is looking upwards. Explore the feeling. Do not push through
pain.
- Hold the position three breathes, and then slowly tilt your pelvis a little further.
Explore the feeling. Note if there is pain! - If there is, avoid this extreme in your normal daily routine!
- Have your friend take a picture!
Lumbar Extension while standing:- Action
- Gently and slowly tilt your pelvis to look downwards. Explore the feeling. Do not push through
pain.
- Hold the position three breathes, then slowly tilt your pelvis to look a little further downwards.
Explore the feeling. Note if there is pain! If there is, avoid this extreme in your normal activities!
- Have your friend take a picture!
(Measure Lumbar Flexion & Extension Scroll right>>>...)
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Lumbar Neutral while standing:- Action
- Come back to what you feel to be the "safe middle range" for your lumbar spine and pelvis, &
have your friend take a picture!
Once you know the feel of the safe middle range of your lumbar spine, maintain it whenever you bend forward
or place yourself in a chair!
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Pictures: Standing Lumbar Flexion & Extension:-
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Start Position:
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Flexion:
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Ext'nsion:
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Neutral:
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What this exercise does-
- Tells you whether lumbar extension or lumbar flexion is the major cause of your low back pain.
- Take it gentle, and you also have a safe stretch!
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Comments
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Normal lumbar flexion & extension values for young men and women are quoted below
("0" is when the lumbar spine is flat):-
| Measurement
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Normal:- |
| Normal Lumbar flexion
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20 to 25 degrees
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| Normal Lumbar Extension
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-50 degrees |
| Neutral Lumbar Position
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-25 to -30 degrees |
- Low back pain upon lumbar extension is frequently observed, measured at 60 to 75% of all back cases.
Indeed, it is almost normal (!!!) for those over 45.
- Low back pain upon lumbar flexion is also common, especially for men between the ages of 18 and 45 years.
- "Good body mechanics imply that all the joints of the body are used in such a position
in relation to their total range of motion that the possibility of further motion in either
direction - the factor of safety motion - is always present(2)".
Reference
- Shirley A Sahrman: "Movement Impairment Syndromes" Publ. Mosby, 2002
ISBN 0-8016-7205-8
- Goldthwaite Joel E, Lloyd T. Brown, Loring T. Swaim and John G Kuhns:
Essentials of Body Mechanics in Health and Disease. (1934,1952) Fifth Edition. Philadelphia: J.B. Lipincott.
(Normal Lumbar Flexion & Extension © Bruce Thomson, EasyVigour Project
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