By Sheena on Tuesday, September 12, 2000 - 03:02 pm:

Can anyone tell me what is the very basic exercise to do to strengthen the area of the lower back, from about waist level to around hip level?

I have tried lying prone, lifting one leg at a time (with the knee bent at 90 degrees to reduce the forces) - only 6 repetitions twice a day. After 2-3 days I get a pain from waist level down to knee level on my bad side only, which takes another 2-3 days to subside. So I never get beyond this. Any better exercises I can try?

By ed on Tuesday, September 12, 2000 - 07:03 pm:

Dear Sheena
There is a book called the Pelvic Girdle by Diane Lee. Chapter 11 offers a stabilization exercise program based on research. Churchill Livingstone is the publisher. Hope this helps.

By Sheena on Wednesday, September 13, 2000 - 03:39 am:

Thanks Ed, I will try to get my local library to find this book (it costs 25.95 pounds from Amazon!).

The question still stands: what is the very easiest exercise one can start with for the lower back?

By ed on Thursday, September 14, 2000 - 03:20 pm:

Sheena
Abdominal bracing with the lumbar spine in the neutral position is a very basic exercise. If you are OK with that try adding alternate arm swings since leg movement bothers you. If you experience any pain, STOP.
Lie on your back with your knees bent. Then contract your abdominal muscles to keep your spine in the neutral position (midway between a flat low back and one that is arched off the floor). Keep contracting the abdomen as you begin to raise one arm and then the other. The source for this is: dynamic lumbar stabilization.

By Gez on Tuesday, July 17, 2001 - 10:32 am:

Does anyone know if physiotherapy actually completely removes the problems caused by hypermobile joints, or if the effects last only as long as you do the exercises? And if you stop, do you end up at square one again? thanks

By Sheena on Tuesday, July 17, 2001 - 03:06 pm:

Gez, I think the answer is more complex than that. If you read my previous posts above, you will see that in my experience, not all physio works as expected. And physio is not a cure for hypermobility.

On a more positive note, my son had some physio to correct his bad posture when he was a young teenager with a slight scoliosis, (BEFORE he was diagnosed with HMS). Now he is an older teenager his posture is still much improved even though he does not do the exercises regularly. But he is aware of "good posture" and "bad posture" and does check himself frequeenntly. I am sure he will have less back pain as a consequence.

I hope you get some more opinions - I will be interested to read them!

By Bianca on Friday, August 03, 2001 - 05:30 am:

Gez,
physiotherapy is no cure for HMS. It only helps us to strengthen our muscles, which can help then our joints to stabilise. And you don't have to see a PT for the rest of your live, but to look for your muscles and to strengthen them well.
Since my muscles slowely become more strength also my joints start to become better slowely and pain armer. I don't see a PT ( my experience with one was bad because she did not understand the problem and trained me a lot to hard) but I train my muscles everyday adapted also to the pain. When one joint hurts too much, I don't do the exercise that makes problems to it but I make all the others- and it works for me. I also subluxated a bit less during the last moonths.
As a facit I would say. Living with HMS is really hard work and there are no holidays, but this hard work can help a lot.

By Lucy on Friday, August 03, 2001 - 07:40 am:

Bianca,

I agree with you entirely. I've found that having stronger muscles also gives me more confidence and helps me to relax because of this. So much pain is caused by the tension of knowing that something could go wrong any second. I've done extensive physio with a big round ball (Swiss Ball) and theraband. The excercises are gentle and within my means but there are days when, like you, something just doesn't want to work and so I don't push it. So many people have been put off by bad physio, I would like to urge everyone to be persistent. It took me 5 different physical therapists before I found one who could help me. One of the requirements a physio needs who treats HMS/EDS patients is to be a MANUAL ORTHOPEDIC THERAPIST. These physios know about joint hypermobility and how to treat it. Thanks, Lucy

By Kim Derry on Tuesday, November 13, 2001 - 12:58 pm:

Does anyone know of a Physio who specialises in treatment of hypermobile people in the East Midlands in the UK? I have just seen my consultant who has contacted my GP, who has asked me to find my own Physio, as she does not know of one, long live the NHS eh!

By M&M on Wednesday, October 15, 2003 - 03:26 am:

wonderful book on physiotherapy!

Recently I learned about a book on Physiotherapy. I found the reference on
www.hypermobility.org under 'research'.
It says (I quote)
...'Hypermobility Syndrome - Recognition and Management for Physiotherapists' by Prof Grahame and Rosemary Keer was published on 3 June 2003. Although it is written for physiotherapists, it would still be very accessible to the 'un-medical'.

Desperate as ever I decided to order immediately. The book was delivered yesterday. I looked at it for a while last night and I feel better already. It is like nothing I have ever seen before.

All physiotherapist I ever saw before did one of these two

1) not take hypermobility seriously and push me over every limit there is.

2) take me very seriously and tell me to please use the wheelchair and not do this and that, and that and that and that too.

After coping with a dozen of the first group who used to send me to a psychologist (and worse) I felt relief when I finally met a couple of physiotherapists (and doctors) of the second, who tried to convince me to be very careful and prudent. But when, after a while, I mentioned to them that I felt my inactivity made me worse they sent me to a psychologist aswell because they felt I was about to return to my old pattern of overuse.

Now, the book I was telling you about.
The way I read it, it does take hypermobility, and the problems related, very seriously, but at the same time it offers perspective. The writers are convinced that progress is possible and a certain level of activity is essential. Music to my ears. I had some very light exercise this morning, and guess what, it didn't kill me!
I am not returning to my 'old pattern of overuse', I will take my joints seriously, enough is enough, I am going to take it slow, but I will improve. I am determined to.

I'll keep you posted!
Now if you'll excuse me, I have all my life to live, I've got all my love to give... (you get the general idea)

By Michelle on Saturday, October 18, 2003 - 01:51 am:

Two great sites I often use when hunting information physcial therapy or general exercise are physcialtherapy.about.com and exercise.about.com. exrx.net is also really good.