Everyone knows that the spine is one of the most important structures in the entire body. Nature made sure that the spine was strong enough and at the same time mobile in different departments, and the specific structure of the spine allows it to absorb and soften the load that inevitably occurs during various movements and only when walking.
One of the most common musculoskeletal problems encountered is pain and discomfort in the lower back. Such violations occur both in professional sports as a result of injuries and overloads, and in ordinary everyday life. This concerns many 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 support, 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 disability 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 disc herniation or bulge, and in fact, compared to other departments, the appearance of hernias is most often observed in the lumbar region, this is due to the fact that this department carries a higher load. , but more often this is the cause of the pain.
The so-called discogenic pain is 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 resolves with conservative treatment using manual and physical therapy. Mechanical pain includes a violation of the mobility of the spinal column's own joints and ligaments and the appearance of inflammation in this area.
Subtotal
- If pain occurs, you should consult a doctor and not self-medicate.
- A herniated disc 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 leaning forwards and backwards, ie. in flexion and extension than in lateral flexion and rotation. Flexion is 70-100 degrees and rotation is only 30 degrees, which means maintaining mobility while bending forwards and backwards is the key to success and freedom from pain.
To improve mobility in flexion and extension, a tight band exercise can be used.
First, assess which movement is painful: flexion or extension, to understand which corrective movement to perform.
Then place the tape on your lower back just above or just below the area of pain. Create tension on the tape with your elbows in front of you. While holding the tape position of your tension, begin to lean forward or backward. Perform 6 to 12 repetitions and assess changes in amplitude and pain after performance at reassessment.
Execution nuances:
- 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 doing 6 repetitions, check the tension and position of the tape;
- Keep the tension on the tape as you move, both forwards and backwards;
- Repeat several approaches 2-3;
- With severe pain and no effect, exercise is not indicated!
There's no need:
- Pull the tape too hard, so that the pain increases;
- Perform very quickly;
- Perform through the pain.
Results
Most often, in everyday 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 lower back, use a tight band.
Follow the rules when doing:
- Don't run through the pain
- With proper technique, a quick effect is created (reduced pain, increased range of motion)
- Full range of motion support with tape
- Repeatability (2-3 sets of 12 repetitions)
As Hippocrates said: "The doctor should always encourage the patient. "All achievements in health and sport! ! !