PWB: Thoracolumbar Pain Stabilization Golf Instructor: Phase 1 (2-26-18)

Hopefully you are about to learn a lot this first week
This week is designed to add a new movement every 2 days to assess your response to each exercise
Your goal is to get through each movement without increase in symptoms
With each exercises you should ask yourself a very important question
- IS MY PAIN GETTING BETTER, GETTING WORSE, OR STAYING THE SAME?
- This goes for during the exercise, after the exercise, and the following day
- If the answer is getting better or staying the same….THAT IS GOOD
- If the answer is it hurts a little, with only mild pain afterwards that is gone the next day…ALSO GOOD
- If the answer is it is getting worse the more I do it OR I know this is going to hurt when I am done OR I was really sore after and had trouble sleeping OR It hurt for 2-3days after doing that exercise…. NOT GOOD…I HOPE YOU GET THE IDEA
I know this is a little repetitive, but you have to understand….I have no idea what you are feeling when you do this stuff and any exercise you do can be helpful or harmful depending on what you are personally getting out of it
Your goal is not to be really good at these exercises…your goal should be “I am going to do the movement he is talking about, I am going to do it slow and controlled, if I feel pulling or muscle fatigue, that is good, if I feel pain I will see if I can stop just short of pain but if that is not possible I am going to hold off and email him. My goal is to get through each movement, even if I make it easy so that I can prove to Dr. Brad that I am able to control my body during these very basic movements and then he will be able to give me harder stuff that gets me closer to my goals”
I run into some road blocks with this online approach, and above is the big one
Goals:
- Minimize Irritation using ice as needed
- Avoid over stretching, this will likely cause significant pain
- Light controlled motion well short of pain, this week is meant to be easy
- Pay attention to anything that feels different on the painful side and does it feel more like the non-painful side as you do it more
NOW….Time to get started
- Do each movement 5-20 reps SLOW and CONTROLLED, the slower the better
- 1-2x/day
- Some of these movements may feel good and help to relieve pain, you are welcome to do a couple of them frequently throughout the day to help reduce/prevent pain
Day 1 & 2
- 55) Abdominal Isometric at Counter/Desk VIDEO
  - We started to discuss this the first day I met you
  - This can be done frequently to off load the low back
  - This will be important because any exercise we do requires you get control here first
- 98) Hip Extension Over Table/Bed VIDEO
  - Since I reviewed the movement above the first day we met, I would like you to add this as well
  - make sure you do not have any pain in the low back
  - I am going to give you 2 options to try and you can decide which works best but they are the same concept…option 1 is above and option 2 is down below
  - Really try to keep the knee locked out completely straight as you lift the leg
  - Hold at the top for 5 sec
  - Lying over the edge of a bed or dining room table works well
    - 97) Quadruped with Physio Ball Hip Extension VIDEO
Day 3 & 4
- 55) Abdominal Isometric at Counter/Desk VIDEO
  - We started to discuss this the first day I met you
  - This can be done frequently to off load the low back
  - This will be important because any exercise we do requires you get control here first
- 98) Hip Extension Over Table/Bed VIDEO
  - Since I reviewed the movement above the first day we met, I would like you to add this as well
  - make sure you do not have any pain in the low back
  - I am going to give you 2 options to try and you can decide which works best but they are the same concept…option 1 is above and option 2 is down below
  - Really try to keep the knee locked out completely straight as you lift the leg
  - Hold at the top for 5 sec
  - Lying over the edge of a bed or dining room table works well
    - 97) Quadruped with Physio Ball Hip Extension VIDEO
- 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
  - Do this slowly to avoid tension in low back
  - Very light weight to start
Day 5 & 6
- 55) Abdominal Isometric at Counter/Desk VIDEO
  - We started to discuss this the first day I met you
  - This can be done frequently to off load the low back
  - This will be important because any exercise we do requires you get control here first
- 98) Hip Extension Over Table/Bed VIDEO
  - Since I reviewed the movement above the first day we met, I would like you to add this as well
  - make sure you do not have any pain in the low back
  - I am going to give you 2 options to try and you can decide which works best but they are the same concept…option 1 is above and option 2 is down below
  - Really try to keep the knee locked out completely straight as you lift the leg
  - Hold at the top for 5 sec
  - Lying over the edge of a bed or dining room table works well
    - 97) Quadruped with Physio Ball Hip Extension VIDEO
- 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
  - Do this slowly to avoid tension in low back
  - Very light weight to start
- 149) Upper Body Assisted Squat VIDEO
  - Slow and controlled
  - Stay in a range short of pain
Day 7
- Email me with feedback from the week