SC: R Lumbosacral Junction Pain After Kettlebell Swings: In Office Patient (11-16-18, 12-1-18, 12-24-18, 1-9-19)
Updated as of 1-28-19
I included some progressions below in BOLD
Make sure that you are not having any increase in pain with the movements below
Updated as of 1-9-19
Updated as of 12-24-18
See additions below
Updated as of 12-13-18
See bold changes below
Updated as of 12-1-18
We talked about the importance of abdominal activation and not doing too many exercises that cause you to tense your lower back
For now:
In standing only do body weight exercises and be careful of any exercise that makes you want to tense your lower back
Do the following movements everyday. They can be done as a warm up pre workout and some can be incorporated in between posterior chain stuff to make sure you are not tensing your lower back too much
For example: If you do a row or lat pull down or even an overhead shoulder press and you think you may have arched your back, Try a set of bear or a plank in between sets to reduce risk of pain in the lower back post workout
Phase 1 movements that will improve your pain: Can be done every day 2x per day as before
Movement #1: Add cross leg isometric seated or lying on your back throughout the day lightly and make sure your back is not flexed
5-10x hold each 5 sec
Lying down option
Seated Option: This is the one we did
Movement #2: Step elevated lunge stretch
10-15x each leg
The video shows the forward motion but you can also rock back to lightly straighten front leg to feel front leg hamstring stretch
Movement #3: Pull knee to your chest, can be one at a time like in the video or both knees together like we did in the office
Do not hold just move in and out
Movement #4: Abdominal stabilization Deadbug: Can be done with or without band
Band is nice as it makes it more challenging
Movement #5: Rock on hands and knees but not into upward dog
Movement #6: Kicks to the ceiling
Movement #7: Bear Position
can do a static hold in bear for 60-90sec
If that gets easy try the leg lift for 5-10sec alternating legs
Movement #8: Calf Stretch
In and out ankle/calf stretch
Strength Circuits that can be completed every other day: Go through each circuit 2-3 sets
Circuit #1
Bear with the leg lifts
Hold on both feet 10sec, then lift one leg 10sec, then back to both feet 10sec, then lift other leg 10 sec, repeat that sequence for 1-2 minutes
PROGRESS TO: BEAR MOUNTAIN CLIMBER; START WITH SLOW SPEED 30SEC TO 2 MIN
Single Leg Reverse Lunge: Can be done with TRX
8-15 reps
SQUAT JUMPS
8-20 REPS
Circuit #2
TRX Squats
8-20 reps
Can Progress to body weight deep squats to 12 inch height one set
Band around knees isn’t necessary
2nd set Goblet squat with weight to 18 inch height
Bear Box Row
8-20 reps
Can be on feet or one knee on bench
1/2 kneel overhead press inverted kettlebell
10-20 reps each side
Circuit #3
Weighted Pullover
8-20 reps
Band in hand down on one knee chest fly
8-20 reps
SINGLE LEG PRE RUN BAND ON THE FOOT
8-20 REPS
Circuit #4
Sideplank progression
hold 30sec to 2 minutes
Single leg deadlift
8-15 reps
start slow and short of pain
Bar Hang Knees to Chest
8-20 reps SLOW
Phase 2: This should be attempted once per day, if it hurts don’t do it.: Don’t do this for now
We discussed the sideplank as a position that you need to master before higher level movement
Your progression for the sideplank is the following
Step 1: Breathing on your side: lay on the side that is more comfortable and do it 15x, then lay on the less comfortable side and do 5reps
Do this 1x/day
As it gets less painful do it 10x on each side
Once there is no pain on either side progress to step 2
Step 2: Wall position with the same parameters as above doing 15 on the side that feels good and 5 on the less comfortable side
This replaces the movement above when you are able
If this movement causes increased pain go back to step 1
Step 3: Side plank holds
Replaces movement above when the movement above is no longer limited or painful
Goal: symmetrical endurance on each side without pain
