Lower Back Pain Treatment: Fulcrum Exercises & the "Big Three"

Foam Fulcrum

Lower back pain is among the most common injuries; effecting 80-90% of adults. Many patients ask what they can do at home to decrease the re-occurrence of lower back pain. Back pain is often caused by irritation of the disc, spinal joints, nerves and muscles. The spine is designed to have a backwards curvature (lordosis) of 35-45 degrees. Many patients with lower back pain have either completely lost the curve of the lower back or it is highly concentrated between L4,L5 and the sacrum. This spinal position places a lot of increased stress on the disc, joints and tissues of the lower back. Restoring spinal curvature and increasing stability and endurance of the lower back tissues are essential in decreasing and preventing lower back pain.


 Pettibon Spinal Molding & Fulcrum Exercises are the exercises that I have found to be the most effective in restoring the normal curve of the lower back. The Fulcrum is a piece of high density foam that is specifically made to keep the spine in its ideal curve and position. While lying on the floor, the peak of the fulcrum is placed under the T12/L1 area, the transition of the mid and lower back . A series of specific exercises are performed while on the fulcrum to increase the endurance and strength of lower back spinal stabilizer muscles and ligaments. The patient is taken through a series of exercises from Beginner to Intermediate to Advanced. Depending on the level, there are 2 to 3 exercises that are performed for 10 repetitions on each side (usually taking about 5 minutes).  The Spinal Molding is done after the exercises by lying on the foam for a total of 20 minutes (including exercise time) on the fulcrum.

In addition to the Fulcrum Exercises, a series of Spinal Stabilization Exercises researched and developed by Stuart McGill, professor of spinal biomechanics at the University of Waterloo, Ontario, called " The Big Three" should be added. These exercises have been shown to put the least amount of unwanted compression on the low back and provide the most benefit.

The Big Three:
1. Modified Curl-Up                    
2. Side Bridge                           
3. Bird-Dog

Bird-Dog

Modified Curl-Up

Side Bridge

The Fulcrum Exercises and the Big Three should be done with perfect form; spending more time on the quality of movement that the quantity of repetitions. To learn more about the Fulcrum Exercises and the most effective Lower Back Rehab Exercises contact me at (403) 265-9730 at Nielsen Homeopathic & Integrative Clinics.