30 Ago #5 exercises to prevent back pain (2017)
#5 exercises to prevent back pain (2017)
The problems at the back are sparing almost no one : they are one of the most frequent causes of physical disability, all countries combined, besting diabetes and chronic obstructive pulmonary disease.
When the problems persist, its impact is felt in all spheres of our lives, both in our activities and in our interpersonal relationships.
A back pain refers to any pain at the spine or near it, whatever the origin, the nature and intensity of the pain
The back pain is not a disease but a symptom, it is thus necessary to look for the cause.
Because it can be an infection, inflammatory rheumatism, or other diseases that have nothing to do with the vertebrae.
If the back pain settles down in a manner chronic, or if the recurrences are frequent, a medical opinion is required.
The history of the pain is always the same, with some minor variations.
It is the misfortune of the one who arrives at the counter to pay for his theater.
It drops her purse, bends down to pick it up and stand up abruptly. Result : he has never seen the movie.
Or it is the story of the neighbor who wanted to play Hercules by lifting a bag of cement too. Here it is folded forward in the inability to stand up, grimacing in pain at the slightest movement.
What has happened in the past ?
This notice is required even more urgently if the back pain is accompanied by ;
fever, nausea or vomiting, stomach pain, a feeling of weakness, sweating, numbness at the level of a leg, foot, groin or around the rectum.
The scenario is unfortunately too classic : you bend to lace up your shoes, electrical shock you crosses the leg. Your back comes simply to remind you by making you pay the bill of the many years of neglect and efforts too.
Back pain causes are defects in anatomy of the back(spine),Stress and Lifestyle. Back pain relief may be treated with back pain exercises.
Back pain relief can be achieved with habits such as Stretching the lumbar spine to relieve the in-depth pain, Protecting the back as when awake , to Avoid lumbago protecting the Psoas.
Adopting Yoga postures could equally help relieve back pain
Back pain treatment or relief
there are various ways to relieve these aches and pains, especially to prevent them. Back problems can take several forms : low-back pain (pain at the level of the vertebrae), lumbago (often called a ” sore kidneys “), osteoarthritis (cartilage wear)…
Exercise 1: standing upright, leaning against the wall, tilt the basin so as to reduce or erase the hollow in your low back. To help make the task easier, bend your knees and/or move the feet. Repeat 10 times.
During the exercise, keep head and neck immobile and the muscles are relaxed.
Exercise 2: sitting or lying on the back, tuck your belly button while breathing freely. If the exercise is too easy, do the 4-legged: the weight of the abdominal contents will increase the level of difficulty.
You can also do the exercise while walking. The aim is not to strengthen, but to stimulate the transverse of the abdomen. Avoid moving the lumbar region during exercise.
Exercise 3: take a sitting position in you backing up against a wall, knees bent. Choose a bending angle (without going beyond 90 degrees) that allows you to exercise in full and without pain.
Hold this position for 30 to 60 seconds. Repeat 4 times, taking breaks of 30 seconds.
Exercise 4: in a safe environment, keep the balance while standing on one foot. Avoid to stabilize yourself, as it is done by pressing one leg over the other.
Hold the position for 30 seconds, without moving the trunk or the arms. The readjustment of the balance must first be done with the muscles of the foot and not with the arms, the back or the pelvis.
Repeat the exercise 4 times, each side, and then compare your performance between the right and left foot. To increase the level of difficulty in keeping the eyes closed. You can also add the very slow rotations of the head.
Exercise 5: in a sitting position, cross your arms and place each hand on the opposite shoulder. Tilt the shoulders and the back of a hand, as if you were running on the shoulder towards the ground.
To help you control the direction of motion, do this exercise leaning against the wall. Repeat this movement 10 times, each side, without forgetting to breathe. Do 3 sets.