Contents:
Medical Video: Back Pain: Lumbar Disc Injury
Back pain is one of the most common types of muscle pain and affects millions of people each year. This is often caused by lifting heavy loads, musculoskeletal disorders, and lifestyle (spending most of the time sitting and not actively moving). If you experience back pain, you can exercise to help relieve it.
Exercise is a great way to strengthen your muscles. Before starting any sport, there are a number of things you should know.
- Wear comfortable clothes.
- Don't force the body to do things that are more than its ability. Exercise should not be painful.
- Slowly adapt to sports. Don't start suddenly. Sudden movements can tear the muscles.
- Practice on a flat, clean surface and large enough to accommodate movement.
- Hold stretches to allow muscles and joints to become stiff.
Here are 3 types of exercise that can help you deal with pain:
Stretch
Research has shown that stretching helps reduce symptoms of back pain and prevent further injury. Many patients with back pain suffer from tension in the back and stiffness in the morning. Doing a few stretches in the morning can help reduce back pain, reduce discomfort, and restore flexibility to patients.
You can start with a simple stretch by lying on your back, allowing your legs to bend slightly on the knees. Hips and knees must touch the ground. Lift your elbows so that your hands will lift. When in this position, pull your shoulders and lift your chest off the ground. Hold for 20 to 30 seconds then slowly return to starting position. Remember to maintain your breathing and not push yourself too hard.
Yoga
Yoga is a good exercise by combining stretching and balance movements at the same time. This is believed to help you release harmful acids in the spine. There are many yoga movements for back pain, but one of the easiest for beginners is called child pose. To get started, you sit in a kneeling position, lower your buttocks and position them parallel to your heels. Stretch your entire body forward and bend. When you feel comfortable, rest your arms on the floor along your side and rest your head on the mat. This position will stretch your arms, shoulders, spine, and your buttocks.
Pilates
Pilates increases muscle strength, flexibility, and flexibility. Pilates exercises increase muscle endurance which contributes to reducing back pain. You can try this simple exercise. Lie on your back and place your hands next to your body. Let your knees bend slightly and spread your legs parallel to your hips. Remember to flatten the spine to the mat and keep your stomach flat. Then you can lift your hips and tuck it toward your ribs; You can feel your back push on the mat. Hold this position for 5 seconds and then release.
Exercise can only help if you do it regularly. Don't give up halfway and don't let your back work excessively. If you want to know what exercise is right for you, you should consult with your doctor.
