Everyone knows that the spine is one of the most important structures of the whole body. Nature has made sure that the spine is strong enough and at the same time mobile in different departments, and the specific structure of the spine allows you to absorb and soften the load that inevitably occurs with different movements and only when walking.
One of the most common musculoskeletal problems encountered is lumbar pain and discomfort. Such disorders occur in professional sports as a result of injuries and overload, as well as in ordinary daily life. This worries many on the planet and back problems are among the top three most common complaints.
The lumbar region is the most massive and takes the weight of the upper body, performs supporting, motor, cushioning functions.
Pain localized in the lumbar region can be mechanical, infectious, metabolic (eg osteoporosis), inflammatory (ankylosing spondylitis), visceral (caused by diseases of the internal organs) and neoplastic (oncology).
Such pain can indicate the development of serious diseases that can lead to temporary disability and even disability. Therefore, if you feel discomfort in the lumbar region, you should consult a doctor immediately.
Many believe that the cause of back pain is a herniated disc or bulge and indeed, compared to other departments, the occurrence of hernias is more common in the lumbar region, due to the fact that this department carries an increased load, but more-often this is the cause of pain.
The so-called discogenic pain is only 4% of all lumbar problems and of course requires specialized neurosurgical treatment.
According to statistics, mechanical low back pain is 70-80% and is solved by conservative treatment with the help of manual and physiotherapy. Mechanical pain includes impaired mobility of the joints and ligaments of the spine and the occurrence of inflammation in this area.
Subtotal
- If pain occurs, you should consult a doctor and not self-medicate
- Disc herniation is often not a cause of pain, do not be afraid
- Mechanical back problems are treated conservatively
The lumbar spine is much more mobile when leaning back and forth, ie in flexion and extension, than in lateral bending and turning. Flexion is 70-100 degrees and rotation is only 30 degrees, which means that maintaining mobility when bending back and forth is the key to success and lack of pain.
To improve mobility when folding and unfolding, a tight band exercise can be used.
First, consider which movement is painful: flexion or extension to find out what corrective movement we will perform.
Then place the tape on the lumbar region just above or just below the pain area. Create tension on the elbow strap in front of you. As you hold the position of the strap on its tension, begin to lean forward or backward. Perform 6-12 repetitions and evaluate for changes in amplitude and pain after re-evaluation.
Nuances of implementation:
- There should be no pain, if pain occurs, change the position of the tape a little higher or a little lower, adjust the tension of the tape (more, less);
- After doing 6 reps, check the tension and position of the tape;
- Maintain the tension of the belt while performing the movement, both forward and backward;
- Repeat several approaches 2-3;
- In case of severe pain and no effect, the exercise is not shown !!!
Not necessarily:
- Pull the strap too hard so that the pain increases;
- Run very fast;
- Perform through pain.
Results
The most common in ordinary life are the so-called mechanical pain, which requires proper diagnosis by a specialist, as well as the application of corrective exercises to prevent them.
To improve flexion and extension in the lumbar region, use a tight band.
Follow the rules when doing:
- Don't run through the pain
- With the right technique, a quick effect is created (reduction of pain, increase of the range of motion)
- Support for full lane travel
- Repeatability (2-3 sets of 12 repetitions)
As Hippocrates said: "The doctor must always encourage the patient. All health and sports achievements !!!