Sorry to hear about the bad back
I will write out a 'conditioning exercise' which will work. Do it a few times per day. It is also a preventative and therapeutic exercise - so will beneift ANYONE.
To help you understand what has happened to your back - if you think of it as an elastic band - how many times per day is this band being pulled and stretched? Multiply this by weeks and years, and it is not surprising that one day it will 'ping'. Human's no longer move in a 'safe' and 'efficient' way, so they will experience problems - How many animals do you see with sore backs?
In a nutshell - your plastering, etc would not have been the cause of your 'sore back', they were just the 'final straw'. Anyway, don't want to bore you or go into lengthy details
Here is there 'program' to follow:
General Rules of Conditioning
1. All movements must be performed slowly and gently
2. Allow time for relaxation between each attempt
3. Never move to pain or discomfort
4. Ensure sequential progress of movement
5. Adjust skin loading before commencing movements and frequently throughout the program
6. Perform the movements little and often: work them into your daily routine
ADJUSTING SKINLOAD
Upper Quarter
- Gently squeeze up your right shoulder, let your elbow bend keeping your arm loosely by your side.
- Raise your hand, and as it passes your shoulder, allow your shoulder to relax and let your arm cross your chest.
- From your ‘centre’ gently rotate your upper body, to allow any pressures on the right upper quarter to be released
- Relax from your ‘centre’
- Repeat if you continue to feel any pressures on your upper right quarter.
- Repeat this program for the left upper quadrant
Lower Quarter
- Gently roll your right thigh inwards, keeping your knee relaxed
- As the slack is taken up from your hip area, gently rotate your body from the centre – allowing reduction of ‘skin-loading’ on the right lower quarter.
- Relax from your ‘centre’
- Repeat of necessary
- Repeat this program with the left lower quarter
These movements should be repeated as necessary when working through the conditioning program.
CONDITIONING PROGRAM
Starting Position: Lying on a bed or floor
Bend up first one hip and knee, and then the other (gently roll them outwards as you bend) - so you are lying on your back and your legs have a bend at the kness, with feet flat on the floor
Think of movement beginning from your 'centre' - this is a difficult concept to grasp - but imagine that all movement is starting from an area inside us, just below the belly button.
Think of the movement starting there and going towards your right hip area, where the thigh meets the trunk
Ease the hip area away from the trunk, allowing the movement to continue along the length of the thigh to the knee area (There should be no increase of pressure on either foot or 'pushing' from any other part of the body)
HOLD…………….then ‘let go’ from the hip area - allow the movement to gently return to the starting position.
Repeat this movement 2 or 3 times on the right side
Follow the program for the
left side/hip
What this does is alllows the deep 'stability' muscles to stretch and relax - increasing bloodflow to them, and getting rid of waste products. These are the ones in the area you are feeling pain and discomfort in.
Do not worry if you don't actually get any movement in the hip - it can take many weeks or even months before some people experience an actual movement, but don't worry because even thinking about the movement allows the brain to open the pathways to the areas we are trying to work on.
Hope this is clear. It is quite difficult to write it down - much easier to demonstrate
Good luck.
