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 alleviate the load that inevitably occurs during various movements and only when walking.
One of the most common musculoskeletal problems they encounter is pain and discomfort in the lumbar region. Such offenses occur both in professional sports as a result of injuries and overload, and in ordinary daily life. This worries many on the planet, and back problems are among the top three most common complaints.
The lumbar part is the most massive and carries the weight of the upper part of the body, performs supporting, motor, cushioning functions.
Pain localized in the lumbar region can be mechanical, infectious, metabolic (e. g. , osteoporosis), inflammatory (ankylosing spondylitis), visceral (caused by diseases of 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, 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 hernia is more common in the lumbar region, due to the fact that this department carries an increased load, but it is more often the cause of pain.
So-called discogenic pain accounts for only 4% of all lumbar 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 with the help of manual and physical therapy. Mechanical pain includes impaired mobility of the joints and ligaments of the spine and the appearance of inflammation in this area.
Subtotal
- If pain occurs, one should consult a doctor and not self-medicate
- 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 it is bent 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 while bending back and forth is the key to success and the absence of pain.
A narrow bar exercise can be used to improve flexibility and extension mobility.
First, evaluate which movement is painful: flexion or extension, in order to understand which corrective movement we will report.
Then place the tape on the lumbar region just above or just below the area of pain. Create tension on the elbow straps in front of you. As you hold the strap in its tension position, begin to lean forward or backward. Perform 6-12 repetitions and estimate changes in amplitude and pain after re-evaluation.
Performance nuances:
- There should be no pain, if pain occurs, change the position of the tape a little more or a little lower, adjust the tension of the tape (more, less);
- After 6 reps, check the tension and position of the tape;
- Maintain the tension of the strap as you perform the movement, back and forth;
- Repeat several approaches 2-3;
- With severe pain and no effect, exercise is not indicated !!!
Not required:
- Pull the strap too far so that the pain intensifies;
- Perform very quickly;
- Take out the pain.
Results
The so-called mechanical pains most often occur in ordinary life, which require a correct diagnosis by a specialist, as well as the implementation of corrective exercises for their prevention.
Use a tight band to improve flexion and extension in the lumbar region.
Follow the rules when working:
- Don't run through the pain
- Proper technique creates a quick effect (reduction of pain, increase in range of motion)
- Support for the entire range of motion with the tape
- Repeatability (2-3 sets of 12 repetitions)
As Hippocrates said: "The doctor should always encourage the patient. All health and sports achievements !!!