PILATES FOR LOW BACK PAIN AFTER GIVING BIRTH
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1 PILATES FOR LOW BACK PAIN AFTER GIVING BIRTH SO YUN JANUARY 10, 2017 COURSE YEAR: 2017 COSTA MESA & PALOS VERDES
2 Abstract Many of the physical changes that can cause low back pain during pregnancy may contribute to an achy back now, especially if you re given birth very recently. Other factors come into play during the postpartum period too. During pregnancy, your expanding uterus stretches and weakens your abdominal muscles and alters your posture, putting strain on your back. Plus, extra weight means more work for your muscles and increased stress on your joints. Pilates is an excellent way to target those muscles most affected by pregnancy and birth. It also increases your whole body strength and fitness in preparation for returning to other forms of exercise. 2
3 Table of contents 4. Anatomical Description 6. Introduction 7. Case Study 8. Conditioning program 9. Conclusion 10. Bibliography 3
4 Anatomical Description Pregnancy related low back pain is a common complaint that occurs in 60-70% of pregnancies and can be defined as pain between the 12th rib and the gluteal folds/pubic symphysis during the course of pregnancy, possibly radiating to the posterolateral thigh, to the knee and calf, but not to the foot. This pain is not the result of a known pathology such as disc herniation and can begin at any point during pregnancy. Although most cases are mild, approximately one third of women experience severe pain. Pregnancy related low back has been coined multiple times and can be referred to as one of the following questions patters: Low Back Pain, Permpartum Posterior Pelvic Pain, Pregnancy-related low back pain or pregnancy-related pelvic girdle pain. The last two patterns can occur separately or combined. 4
5 The lumbar region is constituted of five unique vertebrae that are designed to withstand increased weight and retain a lordotic curve. The vertebral canal of the lumbar region houses the tail end of the spinal cord and the Cauda Equina. To maintain stability and provide support, the lumbar region is connected and held secure by an intricate web of ligaments: ligamentum longitudinale anterior and superior, ligamentum flava, ligamentum interspinata, ligamentum intertransversarium and the ligamentum supraspinale. All the mentioned ligaments will provide stability, whereas the longitudinal ligament will also be attached to the intervertebral disc in order to keep the discs in position. Additionally, the lumbar region is supported by strong low back muscles, pelvic muscles and abdominal muscles. 5
6 Introduction Pregnancy is one of the most meaningful and remarkable experiences in a woman s life. However, pregnancy is also a physically and emotionally taxing experience because of the pain and discomfort that can go hand in hand with anatomical changes. Pilates is an exercise form that aims to improve overall fitness while developing the deep muscles of the core and pelvic floor. Pilates is true to the teaching of Joseph Pilates and is a purposeful mind-body-spirit program. Its mind-body connection and non-impact, custom approach to exercise ensures that every patient reaps the benefits from a workout tailored to her fitness level and her body s unique intricacies. Pilates exercise is performed on the mat, Reformer and Cadillac apparatus. The Reformer and Cadillac apparatus assist and challenge the patient to gain strength, flexibility and precision. The benefits of Pilates transfer into daily life and are revealed in a more upright, relaxed posture, and greater ease of movement, and increased awareness of the body. According to physical therapist who trained Pilates with chronically back pain patients, people agreed that Pilates exercise may improve functional ability, movement confidence, body awareness, posture, and movement control. (Cherie Wells 2014). A new study suggests that Pilates can improve disability, pain, flexibility and balance in patients who suffer with low back pain. (central health). 6
7 Case Study Chloe is a 38 years old female with 3 years old child. Chloe started to work after 2 weeks of giving birth. She is a semi-permanent makeup artist and had to work 8-10 hrs 6 days a week. Her job requires to sitting and looking down at her clients most of the times. Due to that reason and carrying her baby, she started to have upper and low back pain. Due to her limited time, she wasn t able to do exercise when she first felt the pain. After her child went to preschool she started to do Pilates to reduce backaches and maintain body alignment. 7
8 Conditioning Program WARM UP/MAT FOOT WORK/REFORMER ABDOMINAL WORK HIP WORK SPINAL ARTICULATION STRETCHES FULL BODY INTEGRATION F/I ARM WORK LEG WORK LATERAL FLEXION BACK EXTENSION BASI BLOCK SYSTEM EXERCISE & PURPOSE Pelvic curl, spine twist supine, chest lift, with rotation, leg lift Parallel heels, toes, v toes, open v heels, single leg heels, toes Hundred prep, hundred, coordination, double leg Frog, circles (down, up), openings, extended frog Bottom lift, bottom lift with extension Standing lunge, kneeling lunge Scooter, round back, elephant Extension, adduction, up circle, down circle, triceps Single leg skating Side over box Breaststroke prep, breaststroke, pulling strap1,2 Spinal articulation Pelvic lumbar stabilization Hamstrings and quadriceps Abdominals Hip adductors, Hamstrings Abdominals, Hamstrings Hip flexors Abdominals, Back extensors Shoulder mobility Shoulder extensor strengh Gluteus medius Abdominal with oblique emphasis Back extensors 8
9 Conclusion Back pain is a common side effect of pregnancy. Unless you take the time to strengthen the abs, pelvis and lower back, pain can occur. Strengthening the transversus abdominal through Pilates movement not only improves back pain and postural alignment. 9
10 Bibliography Website Picture 10
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