Diagnosis of Injures and Development Case Study

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Next, arch your back in the opposite direction, contracting your abs and pushing your lower back toward the ceiling while lowering the top of your head toward the floor. Make sure that all movement is initiated and controlled by your lower back. Repeat three times in each direction.

Tail wag- Get down on all fours and look down at the floor. Keeping your shoulders still, slowly push your right hip as far as you can toward your right shoulder. Then, slowly return to the starting position and repeat the exercise on the other side, pushing your left hip toward your right shoulder. Repeat three times on each side.

Upper back stretch- Sit on a stool with your head and back flat against a wall. Lift your arms over your head and hold for five seconds. Try to make your shoulders touch the wall while keeping your back flat, and hold for another five seconds. Lower your hands to the starting position. Repeat three times.

Some of these exercises help with the sciatic nerve also. More exercises for patient to do to relieve the pain and encourage healing are:

Good Morning Exercise

Keep a bar with some weight on your shoulders. Bend at the waist with your knees bent a little and the back straight till the trunk is parallel to the ground. Relax in the upright position and repeat

Piriformis Stretch

Lying on your back, cross the right leg over the left knee, grasp the back of the left thigh and pull the knee close to the chest.

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This stretch helps in the overall flexibility of the pelvic region.

Psoas Stretch

Lying on your back, bend the knee close to the chest and clasp it just below the knee.

Lumbar Extension Stretch

Lie on your abdomen and slowly use your forearms to raise your upper body above the ground, and then lie down again. This back arching is important to help in stabilizing the spine.

Hamstring Stretch

Lie on your back and hold on the back of your thigh, lift the knee 90* above the ground and straighten it until it exerts a mild stretch on the back of the thigh. This exercise helps increase the muscle flexibility and reduce the stress on the lower back exerted through the pelvis.

BIBLIOGPRAPHY

Heyward, V. (2007). Advanced Fitness Assessment and Exercise Prescription. 5th ed. Human

Kinetics, IL, USA.

Olds, T., Norton, K. (1999). Pre-exercise Health Screening guide. Human Kinetics, IL, USA.

Sports Medicine Australia. (2006). Sports Medicine for Sports Trainers. 9th ed. Mosby

Elsevier, Sydney, Australia.

Jensen, S . (2004). Back pain -- clinical assessment. Australian Family Physician, 33(6), 393-

401. Available from http://www.racgp.org.au/afp/200406/20040601jensen.pdf

Rogers, Sabrina. (2010). Top 10: exercises for back pain. Available from http://www.askmen.com/top_10/fitness/26c_fitness_list.html

Maisie, M. (2010). Exercises to Release Sciatic Nerve Pain. Available from http://www.buzzle.com/articles/exercises-to-release-sciatic-nerve-pain.html.....

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