Neck Decompression Traction Device - Homemade and Portable

Many years ago, my Rehab Doctor said I had Cervical Spondylosis. Nothing was prescribed, not even physical therapy. It was something that my x-ray resuts showed. The rehab doctor suggested the x-ray after a series of physical therapy I had for my shoulder.

Aside from the occasional creaking sound in my neck and some discomfort, there is no real neck or back pain unlike what I read from others in facebook discussion groups for Cervical Spondylosis. The discomfort, however, necessitated some nightly massages on my back from the wife.

Williams' Exercises for Low Back Pain Relief and Rehab - Part 2

(This is the continuation of Part 1)

In the preceding article, I briefly discussed my employing the Willams' exercises for lower back pain relief and rehab that led to my successful recovery. A brief history and description of the exercises were also mentioned. The following are illustrations of the lying exercises I performed for my therapy.

Williams' Exercises for Low Back Pain Relief and Rehab

As I'm getting older, it looks like injuries are coming aplenty. Just as I was contemplating on undergoing physical therapy for my left shoulder, I hurt my lower back.

Unfortunately I'm not exactly sure how I hurt it. The only activity I did recently was to cut grass in our backyard lawn.

I do this by sitting on a low stool with a pair of garden grass shears. It's either that or my poor posture at the computer again.

Thankfully, I already know a set of low back exercises called the Williams' Flexion Exercises that alleviates low back pain.

So I performed these exercises twice a day for a week. I was pleasantly surprised that the pain was totally gone after a week.

I'm still amazed how this chart of exercises have benefitted me and so I decided to write about these exercises as a mode for lower back pain treatment.

Lower Back Injury from the T-Bar Row Exercise

The T-Bar Row exercise is one of the biggest mass builders for the back. It recruits the big muscles of the lats, traps and the rhomboids. It is a pulling exercise that allows you to lift heavy weight.

Although T-Bar row machines do exist, most bodybuilders who train at home simply use a plain straight barbell. One end is loaded with the barbell plates and the other end is simply stuck or jammed to a corner on the floor.

Lower Back Sprain Treatment

It's been almost a month now since I've started the rehabilitation therapy for my back sprain (lumbosacral, L4-L5). The therapy I'm undergoing includes the Williams flexion exercises for the lower back.

Most of the exercises are performed in a lying position and are preceded by 20 minutes of warm compress and ultrasound.

These exercises are progressive from one session to another. I assume these were instructed by the rehab doctor to the physical therapists who attended me.