Everyone knows that the spine is one of the most important structures in the whole body. Nature has ensured that the spine is 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 arises during various movementsand only when walking.
One of the most common musculoskeletal problems experienced is pain and discomfort in the lower back region. Such violations occur both in professional sports as a result of injuries and overload, and in ordinary everyday 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 supports the weight of the upper body, performs supporting, motor and shock-absorbing functions.
Localized pain in the lumbar region can be mechanical, infectious, metabolic (for example, osteoporosis), inflammatory (ankylosing spondylitis), visceral (caused by diseases of internal organs) and neoplastic (oncology).
Such pain may indicate the development of serious diseases that can lead to temporary incapacity and even disability. Therefore, if you experience discomfort in the lumbar region, you should immediately consult a doctor.
Many believe that the cause of back pain is a herniated disc or a protrusion, and indeed, in comparison with other departments, the appearance of hernias is more often observed in the lumbar region, this is due to the fact that thisdepartment carries an increased load , but more often this is the cause of pain.
Discogenic pain accounts for only 4% of all lower back problems and of course requires specialized neurosurgical treatment.
According to statistics, mechanical pain in the lower back is 70-80% and is resolved by conservative treatment by means of manual and physical therapy. Mechanical pain includes a violation of the mobility of its own joints and ligaments of the spine and the appearance of inflammation in this area.
Total
- In case of pain, you need to consult a doctor, and not self-medicate
- A herniated disc is often not the cause of pain, fear not
- Mechanical back problems are treated with caution
The lumbar spine is much more mobile when tilted forwards and backwards, that is, in flexion and extension than in lateral flexion and rotation. The flexion is 70-100 degrees and the rotation is only 30 degrees, which means maintaining mobility while leaning forward and back is key to success and freedom from pain.
In order to improve mobility in flexion and extension, a tight band exercise can be used.
First, evaluate which movement is painful: flexion or extension, in order to understand which corrective movement we are going to perform.
Then place the tape on the lumbar region just above or just below the painful area. Create tension on the tape with your elbows in front of you. While maintaining the position of the band of its tension, begin to tilt it forwards or backwards. Perform 6 to 12 repetitions and assess changes in amplitude and pain after performance during reassessment.
Execution Nuances:
- There should be no pain, if pain occurs, change the position of the band a little higher or a little lower, adjust the tension of the band (plus, minus);
- After doing 6 repetitions, check the tension and position of the band;
- Maintain band tension while performing the motion, both forward and backward;
- Repeat 2-3 more approaches;
- With severe pain and no effect, exercise is not indicated !!!
Not necessary:
- Pull too hard on the tape, so the pain increases;
- Perform very quickly;
- Perform through pain.
Results
Most often in ordinary life there are so-called mechanical pains that require correct diagnosis by a specialist, as well as the implementation of corrective exercises for their prevention.
To improve flexion and extension in the lumbar region, use a tight band.
Follow the rules when you do:
- Don't run through the pain
- With the right technique, a quick effect is created (reduced pain, increased range of motion)
- Support for the full range of motion with the band
- Repeatability (2-3 sets of 12 reps)
As Hippocrates said: "The doctor must always encourage the patient. "All health and sports achievements!!!