Everyone knows that the spine is one of the most important structures in the whole body. Nature has made sure that the spinal column was sufficiently strong and at the same time mobile in the different departments, as well as the specific structure of the spinal column allows to absorb and soften the load that inevitably occurs during the various movements and just while walking .
One of the most common musculoskeletal problems encountered is pain and discomfort in the lower back. Such violations occur both in professional sports due to injuries and overload, and in normal everyday life. This worries many on the planet and back problems are among the top three most common ailments.
The lumbar region is the most massive and bears the weight of the upper body, carries out load-bearing, motor and shock-absorbing functions.
Pain localized in the lumbar region can be mechanical, infectious, metabolic (e. g. osteoporosis), inflammatory (ankylosing spondylitis), visceral (caused by diseases of the internal organs) and neoplastic (oncology).
Such pain can indicate the development of serious illnesses that can lead to temporary disability and even disability. Therefore, if you feel discomfort in the lumbar region, you should immediately consult a doctor.
Many believe that the cause of back pain is a hernia or protrusion of the disc, and in fact, compared to other departments, the appearance of hernias is more often observed in the lumbar region, this is due to the fact that this department carries a load greater, but more often this is the cause of the pain.
So-called discogenic pain is only 4% of all lower back problems and obviously requires specialized neurosurgical treatment.
According to statistics, mechanical pain in the lower back is 70-80% and resolves with conservative treatment using manual and physical therapy. Mechanical pain includes a violation of the mobility of their own joints and ligaments of the spine and the occurrence of inflammation in this area.
Subtotal
- In case of pain, consult a doctor and do not self-medicate
- A herniated disc is often not a cause of pain, don't be afraid
- Mechanical back problems are treated conservatively
The lumbar spine is much more mobile when tilted forward and backward, eg. in flexion and extension and in flexion and lateral rotation. The flexion is 70-100 degrees and the rotation is only 30 degrees, which means that maintaining mobility while bending forward and backward is the key to success and pain-free.
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 will perform.
Then place the tape on the lower back just above or just below the pain area Create tension on the tape with your elbows in front of you. Maintaining the position of the tape of its tension, begin to lean forward or backward. Perform 6-12 repetitions and evaluate changes in amplitude and pain after execution during the reevaluation.
Nuances of execution:
- There should be no pain, if pain occurs, change the position of the tape a little higher or a little lower, adjust the tension of the tape (more, less);
- After performing 6 repetitions, check the tension and position of the tape;
- Maintain the tension of the tape as you make the movement, both forward and backward;
- Repeat 2-3 different approaches;
- With severe pain and no effect, exercise is not indicated !!!
Unnecessary:
- Pull the tape too hard, so that the pain increases;
- Run very quickly;
- Run through the pain.
Results
Very often in ordinary life there are so-called mechanical pains that require a 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 doing:
- Don't rush through the pain
- With the right technique a quick effect is created (pain reduction, increased freedom of movement)
- Support for the full range of motion with the tape
- Repeatability (2-3 sets of 12 repetitions)
As Hippocrates said: "The doctor should always encourage the patient". All the health and sports achievements !!!