Everyone knows that the spine is one of the most important structures of the whole body. Nature ensured that the spine was strong enough and at the same time mobile in different departments, as well as the specific structure of the spine allows you to absorb and soften the load that inevitably occurs during different movements and only duringecjes.
One of the most common musculoskeletal problems encountered is pain and discomfort in the lumbar region. Such violations occur both in professional sports as a result of injuries and overload, as well as in ordinary daily life. This worries many people on the planet and back problems are among the three most common complaints.
The lumbar region is the most massive and carries the weight of the upper body, performs supporting, motor, suction functions.
Pain localized in the lumbar region can be mechanical, infectious, metabolic (for example, osteoporosis), inflammatory (ankylosing spondylitis), visceral (caused by diseases of internal organs) and neoplastic (oncological).
Such pain can indicate the development of serious diseases that can lead to temporary disability and even disability. Therefore, if you have concerns in the lumbar region, you should immediately consult a doctor.
Many believe that the cause of back pain is a hernia or lengthening of the disc, and in fact, compared to other departments, the appearance of hernias is observed more often in the lumbar region, due to the fact that this department carries an increased load. , but more often it is the cause of pain.
The so-called discogenic pain is only 4% of all lumbar problems and certainly requires specialized neurosurgical treatment.
According to statistics, mechanical pain in the lower back is 70-80% and is resolved with conservative treatment with manual and physical therapy. Mechanical pain involves a violation of the mobility of one’s own joints and spinal ligaments and the appearance of inflammation in this area.
Subtotal
- If pain occurs, you should consult a doctor and not self-medicate
- A disc herniation is often not the cause of pain, do not be afraid
- Mechanical back problems are treated conservatively
The lumbar spine is much more mobile when tilted forward and backward, d. m. th. in flexion and extension than in flexion and lateral curvature. The bend is 70-100 degrees, and the rotation is only 30 degrees, which means that maintaining mobility while bending back and forth is the key to success and the absence of pain.
To improve flexibility in stretching and stretching, a narrow-band exercise can be used.
First, evaluate which movement is painful: bending or stretching, in order to understand what corrective movement we are going to perform.
Then place the tape in the lumbar area just above or just below the pain area. Create tension in the bar with your elbows in front of you. While holding the position of its tension bar, start tilting forward or backward. Perform 6-12 repetitions and evaluate changes in amplitude and pain after execution in reassessment.
Nuances of execution:
- There should be no pain, if pain appears, change the position of the bar slightly above or slightly below, adjust the tension of the bar (more, less);
- After you have done 6 repetitions, check the tension and position of the bar;
- Maintain the tension of the bar when performing the movement, both forward and backward;
- Repeat several approaches 2-3;
- With severe pain and no effect, exercise is not shown !!!
Not required:
- Pull the bar very tightly, so that the pain increases;
- Perform very quickly;
- Perform through pain.
Results
Most often in ordinary life there are so-called mechanical pains that require accurate diagnosis by a specialist, as well as the implementation of corrective exercises to prevent them.
To improve flexion and extension in the lumbar region, use a narrow band.
Follow the rules when doing:
- Do not pass the pain
- With the right technique a quick effect is created (reduction of pain, increase of range of motion)
- Support for full range of motion with tape
- Repetition (2-3 sets with 12 repetitions)
As Hippocrates said: "The physician should always encourage the patient. "All health and sports achievements !!!