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Pilates for Lower Back Pain; Lumbar Disc
WooyangShin
February17,2017
2016CostaMesa,CA
ABSTRACT
Therearemanytermsusedtodescribespinaldiscpathologyandassociatedpain,suchas:
"herniateddisc,""pinchednerve,"and"bulgingdisc";andthesetermsarebeingused
interchangeably.However,despitethedifferentverbalexpressions,itisclearthatlowerback
painaffectseveryoneinmodernsociety.Spinaldiscsplayimportantrolesinthelowerback
functionssuchas:absorbingshockbetweenthevertebrae,supportingtheupperbody,and
allowingawiderangeofmovementinalldirections.Whileaspinaldiscisacrucialpartofthe
bodyforthemovementandprovidesupportsforourdailylives,itcan,however,causea
seriouspaininthebackandcanpossiblycausenervepaindownthelegifitherniates.
ThispaperspecificallyfocusesontheutilizationofBasiPilatesBlockSystemonLumbar
herniateddisc.Theuseofpilatestobringawarenessofbodymovementhabitsthatmaystress
thespinewillalsobeaddressinthepaper,alongwiththemethodsforhelpingpatientsto
changethesehabitstokeeptheneutralalignment.Awarenessofexcessivetensionandtheuse
ofproperfocushelppatientstousetheirbodyefficiently.Thefollowingcasestudyoutlinesa
conditioningprogramusingtheBasiBlockSystem,adaptedforaclientwhohasalowerback
painwithlumberdischerniation.
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TableofContents
Title
Abstract
TableofContents
AnatomicalDescription–LumbarDiscHerniation
CaseStudy
ConditioningProgram-BASIBlockSystem
Conclusion
Reference
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AnatomicalDescription–LumbarDiscHerniation
Thelumbarspine,morecommonlyknownasthelowerback,consistsoffivevertebrae,L1
throughL5.Thelumbarispositionedbetweenthethoracic,orchest,regionofthespine,and
thesacrum.Thelumbarvertebraearethebiggestunfusedvertebraeinthespinecolumn,which
supportstheweightoftheentireupperbody.Thelowestsegments,L4-L5andL5-S1support
themostweight,therefore,thesearemostpronetoinjurysuchasherniatedorbulgingdiscs.
Thespineiscomposedofacolumnof33bonescalledvertebraestackedupononeanother.The
discs-atoughfibrouspadwhichiscushioningthejointsofthespinearepositionedbetween
thevertebraeactingasshockabsorbersandkeepthespineflexible.Ifoneofthesediscsare
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damaged,itmaybulgeoutorslipout.Itiscalledaspinallumbarherniateddiscorruptureddisc
whichcancausepaininthelowerback,orradiatingpaintothelegsandfeet.Oftentimes,a
herniateddiscorruptureddiscwillpressuponanerverunningthroughcauseseverepain,
weaknessintheareaofthebodythatnervecontrols.
Symptomsofaherniateddiscmayincludedullorsharppain,sciatica,andlegweakness.
Sneezing,coughing,orbendingusuallyintensifythepain.Asciaticaisamainsymptom,whichis
causedbytheleakeddiscmaterialaffectingthelargesciaticnerve.Whenanerverootinthe
lowerbackisirritated,painandsymptomsmaydownthebackofthelegandintothefootand
toes.
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CASESTUDY
Name:HelenaLee
Age:34
Limitations:lowerbackpainduetopoorpostureanddiscbulgeposteriorL4/L5for5years.
Treatments:Chiropractic,physicaltherapyandacupuncture.
Asawebdesigner,sittinginfrontofthecomputerandlookingatthescreenforallday,shehas
beengettingstressesatherspine.Shehashadapoorposturewithmildhyperlordosis,causing
weakabdominals,tightpsoas,weakinnerthighmuscles,tighthamstrings,tightbackextensor,
chinandnecktoofarforward(turtleneck).Besides,sheoftensitswithherlegscrossedandit
causedherpelvicimbalance.
Icreatedaprogramtorestoreherbodybalancetoreducetheloadonlowerback,
strengtheningweakareassuchascoreabdominalandhipabductors,andstretchouttight
psoasandhamstrings.Emphasiswasgivenonflexibilityandstrengtharoundthehipflexors
andextensorsinordertoreducethelumbarpain.Improvingbodyawarenessandpostural
correctionwerethetoppriorityinthisprogram.
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ConditioningProgram-BASIBlockSystem
WarmUp
OnMat
Pelviccurl,SpineTwistSupine,ChestLift,ChestLiftwithRotation
<After10sessions>
OnMat
RollUp,DoubleLegsStretch,SingleLegStretch,CrissCross,SpineTwistSupine
<After20sessions>
Cadillac
RollUpwithRollUpBar,MiniRoll-Ups,MiniRoll-UpsOblique,Roll-UpTopLoaded,SpineTwist
Supine(HoldingpolesofaCalillac)
FootWork
Reformer
ParallelHeels,ParallelToes,VPositionToes,OpenVHeels,OpenVToes,CalfRaises,Prances
SingleLegHeel,SingleLegToes
<After20sessions>
Cadillac
ParallelHeels,ParallelToes,VPositionToes,OpenVHeels,OpenVToes,CalfRaises,Prances
SingleLegHeel,SingleLegToes
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AbdominalWork
Reformer
HundredPrep,Hundred,Coordination
<After10sessions>
Cadillac
BreathingwithPushThroughBar,BottomLiftwithRollUpBar
HipWork
Reformer
Frog,DownCircles,UpCircles,Opening
<After10sessions>
DownCircles,UpCircles,ExtendedFrog,ExtendedFrogReverse
<After20sessions>
Cadillac
Frog,DownCircles,UpCircles,Walking,Bicycles&Reverse
SpinalArticulation
Reformer
<After10sessions>
BottomLift,BottomLiftwithExtentions
<After20sessions>
Cadillac
MonkeyOriginal,TowerPrep,Tower
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Stretches
Reformer
StandingLunge
<After10sessions>
KneelingLunge
<After20sessions>
LadderBarrel
Hamstrings,Gluteals,Adductors,HipFlexors
FullBodyIntegration
Reformer
UpStretch1,Elephant
<After10sessions>
UpStretch1&2
<After20sessions>
Cadillac
SittingForward,SideReach
ArmWork
Reformer
ArmsSupineSeries–Extension,Adduction,UpCircles,DownCircles,Triceps
<After10sessions>
ArmsSittingSeries–ChestExpansion,Biceps,Rhomboids,Hug-A-Tree,Salute
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LateralFlexion/Rotation
Reformer
Mermaid
<After10sessions>
WundaChair
SideStretch
BackExtension
Reformer
BreaststrokePreporPullingStraps1
<After10sessions>
Cadillac
Prone1
<After20sessions>
WundarChair
SwanBasicorSwanonFloor
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Conclusion
TheemphasisofthisprogramusingBasiBlockSystemwasstrengtheningabdominalsespecially
transversusabdominalstoimprovepelvic-lumbarstabilityandstretchthetighthipflexors,
hamstringsandglutes.Engaginghamstringtogainstrengthhelpedherhyperlordosiscorrection.
Thefocusofbackextensionwasprimarilyonstrengtheningtheupperbackextensortoreduce
thelumbar-discpainandtocorrectherforwardedneck.Withthebackextensionexercises,she
strengthenedherspinalextensors,increasingtheabilitytouseherabdominalstoprotectthe
lowerback.
AfterafewsessionswithBasiBlockSystem,shehadmanypositivechangeslikeincreasedcore
andabdominalstrength,andimprovedpelviclumbarstability.Thisleadsherdailylifetobe
morepositive.AsJosephPilatesmentioned,‘ReturntoLife’,regardedhismethod,sheputs
Pilatesasapartofherlife.IbelievetheBasiBlockSystemprovidesasafeinstructionforan
individualandwillbeabletocreateaneffectiveaid.
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Reference
Isacowitz, Rael. Study Guide Work Book – Comprehensive Course 2000-2008
Isacowitz,RaelandKarenClippinger,“PilatesAnatomy”Champaign:HumanKinetics,2011.
Biel,AndrewR.2014.“TrailGuidetotheBody:Ahands-onguidetolocatingmuscles,bonesand
More”FifthEdition.Boulder,CO:BookofDiscovery
Pilates,JosephH.“ReturntoLife”
“LumbarHerniatedDisc“
http://www.spine-health.com/conditions/herniated-disc/lumbar-herniated-disc
“TheLumbarSpine”
Retrievedfromhttp://teachmeanatomy.info/abdomen/bones/lumbar-spine/
https://www.spineuniverse.com/conditions/herniated-disc/exercise-herniated-discs
“AnatomyandPilates:TheDishonDiscProblems”
http://pilates-pro.com/pilates-pro/2008/2/19/anatomy-and-pilates-the-dish-on-disc-
problems.html
Imaiges : Google.com
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