STRENGTHENING THE PELVIC FLOOR FOR EASING AND PREVENTING LOW BACK PAIN. 30 MINUTE HOME EXERCISE PROGRAM
STRENGTHENING THE PELVIC FLOOR FOR EASING AND PREVENTING LOW BACK PAIN. 30 MINUTE HOME EXERCISE PROGRAM

Summary/Abstract: The lifetime prevalence of nonspecific low back pain in developed countries is 70%. Low back pain, also called lumbago, radiculitis, is one of the most common musculoskeletal complaints causing musculoskeletal dysfunction. Globally, about 40% of people suffer from persistent low back pain at some point in their lives. Women have been shown to suffer from such changes more often than men. According to a study carried out by Global Burden of Disease (2019), low back syndrome falls in the top ten diseases leading to temporary disability. The purpose of the study was to follow the effect of an adapted "30 minute home exercise with kinesitherapy techniques on pathologies in the lumbar region and especially on the main symptom, namely pain. Improving the stability of the pelvic ring, as well as the good condition of the muscles in the small pelvis and those responsible for movements in the hip joints determine the condition of the mobile segments and contractile structures in the lower spine, the pelvic ring and the pendular apparatus. Methodology. Twenty nine people were studied, of whom 27 completed the full program 5 men and 22 women. Four control treatments were conducted, at equal intervals, over a two week (14 days) period. On the remaining 10 days, the patients were instructed to perform the gymnastics at home. We used two tests to monitor the effectiveness of the program: the "Visual Analogue Scale" and the "10 Step Time Test" (measured in seconds, adapted by us). The measurements were performed at the beginning and at the end of the treatment period. The program contains 17 exercises divided into 4 groups in a specific sequence. Results: At the end of the two week period, each participant reported improvement in the general condition, reduction of the pain, mobility and reduced fatigue. The overall results of the two tests showed a reduction in the values of the "Visual Analogue Scale" by one unit and a reduction in the performance time in the "10 step test" adapted by us. Conclusion: The therapeutic program consisting of 17 exercises is sufficient to relieve pain in the lumbar region. The values from both tests demonstrate also an ease in ambulation, which would respectively improve the quality of life and the performance of daily activities in patients. The average duration of the program was about 30 minutes. The preventive effects, including psychological effects, of rehabilitation on life styles to form behavioral stereotypes and optimal benefits for socialization are discussed. Essential criteria for the leading role of physical activity are outlined. As a result of data and research from leading institutions, traditional and contemporary views are discussed, as well as specific implemented models for its maintenance, dosed according to age and health status; the promoting effects against various diseases are indicated. Attention is given to activities equivalent to sporting elements, including effects on quality of life. Recommendations: A longer study of the test group and a repeat study to verify the effectiveness of the program are required to validate its effectiveness.

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