Everyone knows that the spine is one of the most important structures of the whole body. Nature made sure that the spine was strong enough and at the same time mobile in different departments, as well as the specific structure of the spinal column allows you to absorb and soften the load that inevitably occurs during various movements and just when walking.
One of the most common musculoskeletal problems that are encountered is pain and discomfort in the lumbar region. Such violations occur both in professional sports as a result of injuries and overload, and in ordinary everyday life. This worries many on the planet and back problems are among the top three most common complaints.
The lumbar region is the most massive and bears the weight of the upper body, performs supporting, motor, shock-absorbing functions.
Pain localized in the lumbar region can be mechanical, infectious, metabolic (for example, osteoporosis), inflammatory (ankylosing spondylitis), visceral (caused by diseases of the 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 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 this department carries an increased load, but more often this is the cause of 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 is solved by conservative treatment by means of manual and physical therapy. Mechanical pain includes a violation of the mobility of one's own joints and ligaments of the spine and the occurrence of inflammation in this area.
Subtotal
- If pain occurs, you should consult a doctor and do 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 tilted forward and backward, i. e. in flexion and extension than in lateral bending and rotation. Flexion is 70-100 degrees, and rotation is only 30 degrees, which means that maintaining mobility while bending forward and backward is the key to success and the absence of 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 what corrective movement we will perform.
Then place the tape on the lumbar region just above or just below the area of pain. Create tension on the tape with your elbows in front of you. While holding the position of the tape of its tension, begin to tilt forward or backward. Perform 6-12 reps and evaluate for changes in amplitude and pain post-execution 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;
- Maintain the tension of the tape during the movement, both forward and backward;
- Repeat several approaches 2-3;
- With severe pain and no effect, the exercise is not indicated !!!
Not necessary:
- Pull the tape too hard, so that 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 doing:
- Don't run through the pain
- With the right technique, a quick effect is created (pain reduction, increase in range of motion)
- Support for the full range of motion with the tape
- Repeatability (2-3 sets of 12 reps)
As Hippocrates said: "The doctor must always encourage the patient. "All health and sports achievements!!!