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Body region · Rehab Science Chapter 19

Back & Spine

Indexed — full page in progressℹ Additional explanation

The spine is a flexible column of vertebrae and discs that protects the spinal cord and lets you bend and twist.

Anatomical structures

Thoracic spine

indexed

Twelve mid-back vertebrae attached to the ribs.

Lumbar spine

indexed

Five large low-back vertebrae.

Sacroiliac region

indexed

Joints between the sacrum and pelvis.

Intervertebral discs

indexed

Fibrocartilage cushions between vertebrae with a tough outer ring and gel-like centre.

Spinal nerves

indexed

Nerve roots exiting between vertebrae—e.g. those forming the sciatic nerve.

Erector spinae

indexed

Long back muscles running beside the spine.

Multifidus

indexed

Deep segmental spinal stabiliser.

Quadratus lumborum

indexed

Deep side-of-low-back muscle between pelvis and lowest rib.

Abdominal muscles

indexed

Rectus abdominis

Conditions

Rehab protocols

Tests

Scheduled.

Exercises (69)

Rhomboid mobilisationPectoral mobilisationThoracic mobilisation (foam roller)Thoracic flexion and extension (quadruped)Angel (foam roller)Prone TBanded row (kneeling)Push-up plusBanded press with protractionAbdominal rollout (lumbar flexion)Air squatBanded (bridge)Banded (fire hydrant)Barbell deadlift (deadlift/rdl)Bird dog (lumbar extension)Bodyweight (bridge)Bodyweight (dowel) deadlift (deadlift/rdl)Bodyweight (fire hydrant)Box/chair squatBridgeCalf mobilizationChest to knees (child’s pose) (lumbar flexion)ClamshellDead bug (lumbar flexion)Dumbbell deadlift (deadlift/rdl)Farmer’s carry (lateral flexion)Femoral nerve mobilizationGlute/piriformis mobilizationGoblet squatHamstring mobilizationHamstring stretch with strapHip flexor stretchKnee to opposite shoulderKnees to chest (lumbar flexion)Lat/thoracic extension stretch with dowelLateral quad mobilizationLateral squat walkLumbar extensionLumbar extensor mobilizationLumbar rotation

Prevention

Keep the phase 3 exercises from this region’s protocols in your routine 2–3× a week, build training load gradually and warm up specifically for your sport. Injury prevention principles →