Everyone knows that the spine is one of the most important structures in the whole body. Nature has ensured 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 soften the load that inevitably occurs during various movements, and especially when walking.
One of the most common musculoskeletal problems is pain and discomfort in the lumbar region. Such violations occur both in professional sports as a result of injuries and overwork, and in ordinary 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 carries the weight of the upper body, performing supportive, motor and shock-absorbing functions.
Pain localized in the lumbar region can be mechanical, infectious, metabolic (eg, 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 experience discomfort in the lumbar region, you should immediately consult a doctor.
Many believe that the cause of back pain is a herniated or protruding disc, and in fact, compared to other departments, the appearance of hernias is more often observed in the lumbar region, which is due to the fact that this department bears an increased load , but more often this is sothe cause of pain.
The so-called discogenic pain accounts for only 4% of all lumbar spine problems and of course requires specialized neurosurgical treatment.
According to statistics, mechanical pain in the lower back accounts for 70-80% and is resolved with conservative treatment using manual and physical therapy. Mechanical pain includes a violation of the mobility of your own joints and ligaments of the spine 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, don't worry
- Mechanical back problems are treated conservatively
The lumbar spine is much more mobile when it is tilted forwards and backwards, i. H. in flexion and extension than in lateral bending and rotation. Flexion is 70-100 degrees and rotation is only 30 degrees, meaning maintaining mobility while bending forward and backward is key to success and freedom from pain.
A tight band exercise can be performed to improve mobility in flexion and extension.
First, evaluate which movement is painful: flexion or extension to understand what corrective movement we will perform.
Then place the tape on the lumbar region just above or just below the pain site and apply tension to the tape with your elbows in front of you. While holding the band's position of tension, begin to tilt forward or backward. Perform 6-12 repetitions and, upon reassessment, assess for changes in amplitude and pain after execution.
Execution nuances:
- There should be no pain, if there is pain, change the position of the tape a little higher or a little lower, adjust the tension of the tape (more, less);
- After 6 reps, check the band tension and position;
- Maintain tension on the band while performing the movement, both forward and backward;
- Repeat several approaches 2-3;
- If there is severe pain and no effect, the exercise is not indicated !!!
Not necessary:
- Pull the band too hard so that the pain increases;
- Perform very quickly;
- performance through pain.
Results
Most often in ordinary life there are so-called mechanical pains, which require a correct diagnosis by a specialist, as well as the implementation of corrective exercises aimed at their prevention.
To improve flexion and extension in the lumbar region, use a tight band.
Follow the rules:
- Don't run through the pain
- With the right technique, a quick effect sets in (pain reduction, increase in range of motion)
- Support for full freedom of movement with the tape
- Repeatability (2-3 sets of 12 reps)
As Hippocrates said, "The doctor should always encourage the patient. "All health and sporting successes!!!