13 tips how to reduce pain in the lower back
Diseases Of The Spine / / May 01, 2016
Chronic pain is a major cause of absenteeism or school hours, and a deterioration in the quality of human life.According to the study, the overall prevalence of back pain is observed in 26.4% of the people of the world's population.
What causes pain in the lower back?
Low back pain is very common and almost 80-85% of all people experience it at least once in a lifetime.There are certain factors which can lead to back pain.The most common of them - the following:
- traumatic factors: injury can be the result of a fall or accidental damage in the back, the result of a traffic accident, and similar incidents.Trauma can cause back pain due to fractures, blood congestion at public or private bodies injuries (bruising), muscle tension, etc .;
- inflammatory or infectious diseases of the back: inflammatory or infectious diseases associated with the back, can develop in a traumatic injury in the back, or appear completely independently of endogenous infections - such, for example, osteomyelitis;
- degenerative diseases of the bones due to their aging: degenerative diseases of the bones indicate the age-related deterioration of the tissues, the processes that affect the integrity of bones and joints (leading to fractures and compression of the vertebrae, the spinal cord prolapse of the intervertebral disc, spinal disc herniation, stenosisspinal canal and similar diseases of bones);
- bone metabolic disorders substances metabolic disorders of bone substances develop due to deficiency of minerals in the bones (hormonal / endocrine disorders);
- tumor bone disease: primary bone tumor or, in certain situations, secondary metastatic lesions as a result of the migration of tumor of breast cancer cells, prostate and lung cancer - may also cause damage to the bone and destruction that can cause pain, reduced mobilityand pathological bone fracture.
Stretching exercises are extremely useful not only to relieve pain, but the pain in the neck.In most cases, the pain of the axial skeleton associated with poor posture, stress, and even more - with the activities, which necessarily part of some important parts of the spine.According to statistics, the overall prevalence of neck pain is 13.8%.
Sit on the floor and take the classic posture: connect the legs, bend their knees and the soles of the feet as much as possible sblizte - stop to stop (the knees are pointing in different sideways).Grab hold of the toes, keeping your feet in the initial position was still.Try to push your elbows on the hips and as far as possible, they are attracted to the floor below.Do the "information" and "dilution" feet (legs close to the floor), resting his elbows on his feet.Do this exercise for 5 minutes.You can always expand their elbows in the air at the fixed leg, holding the leg as close to the floor as possible.
2. «Happy Child»
Lie on your back, bend your legs at the hip joints (knees should be at a right angle to the floor).Grasp your foot with both hands.Keep your upper body relaxed, but try to take a position in which your knees will be located at a lower level than your elbows.Stay in this position for 8 to 10 seconds and repeat this exercise 5 times a day.
Lie on your stomach.Extend the left leg and right - bend at the knee.Put your fingers on the floor, arranging them on the outside of the knee.Part of the weight transfer on the fingers.Make sure that the right thigh is lying on the floor and straighten your back.The upper part of the right foot and be in contact with the floor, and the entire foot should not be rotated on its side.Lift the back, leaning on hand to support your torso.Hold your breath and keep the position for 5-10 seconds before returning to the starting position.Then do the same thing, changing legs.This stretch helps to relax the muscles.
4. «Double Dove»
Sit on the floor and bend both knees, cross over each other ?? right and left legs of the foot.Pull your knees to her hands, taking a pose in which your right leg is lowered to the floor over your left knee and then the left leg - in the right knee.Straighten your back and hold in this position 30-45 seconds.Now it is possible to exercise a little more complicated, for this purpose, place your hands on the legs and continue to maintain this position for some time, what would you feel tension in the muscles, and then - by hand stretching as far as possible from the body.After a long day, this exercise will stretch all your major muscle groups.
stretching muscles of the upper body to the end of the day get stress and weaken.This is due to the long hours of physical and mental labor.Keeping the head in a certain position for a long sitting at the computer - all this and much more will also affect the integrity of the muscle.You can perform this exercise at any time, anywhere (during the lunch break at work or at home, in front of the TV).Sit up straight, bend down the neck down, without moving the body.The chin should touch the chest and slowly go down as low as possible.You can also slowly bend your neck along the right and left shoulder, touching the right ear, right humerus, and then the left ear - the left humerus.
exercise Lie on your back and bend your knees so that your knees touch the chest.Bend your neck and try to touch the knee with his nose.This stretch is one of those exercises that strengthen and stabilize the muscles of your body, starting from the pelvis, legs, feet and hips to the neck and cervical spine.
7. Knee to chest
Lie directly on the clean floor mat or on the back.Bend your right knee and pull your left leg.Raise your head above the floor and touch the right knee nose.Relax your arms and legs.Then repeat the same with the left knee, right leg extended forward.This stretch - for the feet, hips and pelvic muscles and joints.
8. Training arms and shoulders
Sit on the floor or on a mat, bend your knees.Raise your hands up, stretch and stretch out completely for 30 seconds.You can also reach out to the sides (at a right angle to your body).This stretch is great for shoulder and arm muscles.In addition, it also relieves the pressure on the spine after long hours in the office or after inactivity.
Lie straight on your stomach on a clean floor or on a mat.Bend your knees and try to touch your heels buttocks.You can also touch the heels of his hands (it gives a full stretch throughout the body).
stretch Stand up straight.Try to pull back his neck to the back as far as you can.For better stability, you can put his hands on her waist.This stretching reduces the pressure on the lumbar muscles and relaxes the spine.It also helps to strengthen the spine and improves blood circulation spinal tissue.People who experience lower back pain due to a herniated disc, it is necessary to perform this stretch with caution.
This simple stretch is sitting on his knees so that your buttocks lying on his heels.Lean forward so that your face was as close as possible to the floor, stretch your arms forward on the floor as much as possible (in this position, your knees should touch the chest and the heel should touch the buttocks).This stretching relieves tension from the muscles of the arms and shoulders.
12. Exercise for a Hamstring
Stand up straight, hands should be folded down along the body.After that, raise your hands in the air and bend forward to touch the feet of the tips of the fingers.This exercise stretches his hamstrings, back muscles and arms.
13. Exercise 2 for the hamstrings
Sit upright on the floor or mat, legs arrange as much as possible.Then, lean body forward and try to get his right knee with both hands.Stay in this position for a few seconds, then return to starting position and repeat the same with the knee of the left leg.If in this case you are experiencing any difficulty in stretching both legs, you can bend the left knee and stretch the right hamstring, and vice versa.This stretch is primarily intended for the hamstrings, hips and lumbar muscles.
- Therapeutic exercises for scoliosis
- Orthopedic corsets and posture correctors
- Secrets of a healthy spine
- Back pain and lower back
- How right arrow key to pain in the shoulders and neck?
Some useful tips for optimal performance of any stretch marks
Make sure that you choose a clean and spacious place to stretch, with excellent ventilation and lighting quite good.Choose comfortable and loose clothing that does not restrict the mobility and flexibility of your body.Make sure that the exercises, you are acting in the direction of movement of the muscles, and not against their natural form (because, otherwise, stretch marks can not bring benefit and cause undesired muscle pain and fractures).Perform each type of stretching at least 15-20 seconds to achieve the effect of release and relaxation of muscles.Do not perform complicated postures and body positions that can destroy targets stretching.
Jill A. Hayden in the draft study concluded that stretching and strengthening - exercises performed under the supervision of health workers (ideally physiotherapists) - useful for relief from chronic and persistent pain.The same study showed that 45% of all patients who work in offices, suffer from chronic low back pain.After interviewing 293 doctors concluded that the most effective and promising method of treatment practiced by physical therapists - is stretching exercises and aerobics.