Did you know that the most common reason for going to a doctor in the U.S. is cough and low back pain, other than respiratory infections? More than 85 percent of Americans will experience back pain at some point in their lives, and back pain is the main cause of disability worldwide. However, surgery is rarely required to treat back pain. So what’s the answer? Why such a problem, and more importantly, how can you prevent it from happening for you? Besides answering some of these questions, this article gives you some of the best exercises to beat the pain and how to overcome lower back pain?
What Causes Back Pain?
Back pain comes in two ways: acute and chronic. Acute pain is damaged when you take yourself out of falling, sports injury or perhaps heavy lifting. It appears suddenly and you feel it right away. It may be a disc or a pulled muscle, but anyway, you should seek medical attention immediately.
On the other hand, chronic pain fears over time. Interestingly, it usually comes from one of two ends: not too much or not enough activity. How can this be?
- Too Many Activities: For the active person, chronic back pain can be caused by repeated bumps, such as running in the spine, jumping, or other high-impact activities. Consider the “wear and tear” occurring in cars or vehicles – the same applies to our body. You can also have repetitive bends and turn like swinging a golf club or tennis racket. There are endless things on your back that cause wear and tear.
- Activity Not Enough: Inactive people experience the same pain for the opposite reason. Muscles that are not used are not rigid and flexible. Sitting all day causes tight hip flexors, weak posture and weak abdomen. When your muscles are limited to the same basic body position throughout the day and throughout the day, they do not learn to move safely and freely in different range of movements, and they are more easily injured in sudden movements. In addition, the body is a long kinetic chain. Tight hamstrings or hip flexors turn into tight hips and beams that pull back and cause pain.
What's the solution?
The question remains whether your back pain is excessive, excessive, or something completely different, what can you do about it? If standing or sitting wrong is a problem, start with proper body mechanics.
Stay Straight: Pull your low ab in, place your pelvis and, if possible, place one foot on a stool or ledge. If possible, take frequent breaks to stretch or walk.
Sit Properly: Try to buy a chair with good back support. Take a towel or bring a pillow to put it behind your lumbar spine. Never bend over. Pull your stomach in and pull your shoulders up and down. Get up and walk at least once an hour, preferably more.
That being said, the best medicine to deal with back pain (please roll the drum)…. TO EXERCISE! And before concluding that the fitness professional is once again returning to exercise, there are several contracting professionals such as the Harvard Medical School, the American Academy of Orthopedic Surgeons, and the Mayo Clinic. All three institutions are working as the number one solution to prevent low back pain. In addition, the American Exercise Council recommends special doses and does not exercise with low back pain. Yes, exercise recommendations seem very difficult when it comes to dealing with back pain. However, the type of exercise you do will make a difference and there are two important goals when it comes to exercise to reduce back pain:
- Stretching the back and legs
- Strengthening the entire core
Here are a few of my favorite exercises below. Try to apply them once or twice a week to help reduce or reduce pain.
Whole Body Rollup
This movement strengthens your essence, teaches how to add a spine, and stretches the muscles and legs that cause tension in the back, in a slow and controlled motion.
A) Lie on your back with your arms stretched.
B) Pull the arms towards the sky, exhale and slowly turn to the “C” curve to reach your toes. (Consider putting your belly button in your spine and activating the transverse abdominal.)
C) Breathe and start slowly returning to the C curve.
D) Exhale while removing your body from the vertebra one by one.
Make sure to keep your feet on the ground while moving slowly. Perform 6-8 collectors.
Gutter bridges strengthen your grooves, hamstrings and waist. They also stretch the chest and shoulders nicely.
A) The bent knees lie at the back with the hip distance apart, and the feet are placed flat below the knees.
B) Cover the core and tighten your hips while lifting your hips to a bridge. Hold it tight, hold it tight and keep it mat with control.
Repeat 6-8 times.
A traditional cat from yoga supports the flexibility of the spine and effectively stretches the entire spinal cord.
A) Start with your hands and knees directly under your shoulders and your knees under your hips.
B) Start your spine in a “neutral” or long position, then gently gather the spine and lower the top of your head so that your back is slightly rounded.
C) Pull the sea into your spine and breathe slightly while maintaining tension.
Perform 6-8 reps.
This movement teaches the body to use core stability, strengthens the abs, and in turn strengthens the lower back. It also lengthens the spinal cord and improves its posture.
A) Kneel on all fours of the mat. Reach for an arm length, pull on your abdomen, and stretch your opposite leg towards your back.
B) Repeat on the other side.
Apply 6-8 on both sides. Move slowly and steadily, keep it out for a while before changing your arm and leg.
These plates will strengthen your bent and stabilizers in the middle which can support your back during exercise.
A) Lying on the floor, place your forearm on the shoulder and elbow of the front of your arm. Legs with long, stacked feet.
B) Place your body in a side plank position, keep your lower knee on the ground and on your stomach. Let the hips rise and fall.
This movement lengthens the waist, hamstring, lower legs and feet.
A) With your hands directly under your shoulders, start your kneeling position with your fingers wide.
B) Put your thumb under it and close your belly while pushing your body up from the mat so that only your hands and feet are on the mat.
C) Press your hands lightly against your chest and heels.
D) Relax your head and neck and breathe completely.
Hold for 30 seconds.
Knee Forearm Board
This movement will strengthen all your muscles and teach you to reach better and stand.
C) Begin to lay your forearms directly on the ground, making sure your elbows are placed directly under your shoulders.
B) Sit on your core and lift your body off the ground, keeping your arms and knees in a straight line from the head to your knees. Hold your belly and let your hips rise or fall.
Keep waiting for 60 seconds by holding the forearm plan for 30 seconds
Middle Back Extension
The middle back extension strengthens your entire back and transverse abdomen. It also provides proper posture.
A) Start reaching for the mat. To attach, lift the abs from the base and slide the shoulders back. The head was raised with a low accent. A long line of the body.
B) Using your back muscles and abdomen, stretch the chest away from the mat. Think of space above your head.
C) Breathe and when you come back, lie down slowly along the spine and back under the mop.
Perform 6-8 reps.