Contents:
- Medical Video: Back Pain: Lumbar Disc Injury
- Safe tips before warming up
- Warming movements to prevent back injuries
- Foam roller back extension
- Toe touch
- Movement like a cat
- Movement up the stairs
Medical Video: Back Pain: Lumbar Disc Injury
Doing daily activities can be painful if you have back pain. Many people with back pain also have to spend time every month going to the doctor for treatment. But you can prevent pain complaints on your back before it's too late by making a few simple changes in life. One of them is the proper heating motion. In addition to preventing chronic pain, heating is also effective in preventing injury. See the guide and how to safely warm up the body in this article.
Safe tips before warming up
Before starting to practice the warm back or spine movements, it's important to first understand the right posture. You can stretch your spine back, flex it forward, bend it to the left or right side and turn left or right. You can also stretch your neck and gently twist your lower back.
But don't over-force the movement, especially if this is your first time. You can guess for yourself to what extent your spinal cord is moving, which doesn't hurt.
Warming movements to prevent back injuries
Foam roller back extension
This heating movement uses foam rolls or can be replaced with blanket rolls.
How to do it: Sit on the mat with your knees bent. Insert the foam roll right in the lower back, where your lower rib is located. Get up again and raise your arms up.
Slowly bend back on a foam roll while exhaling. Push your arms back and onto the mat. Repeat this until the foam roll matches your shoulder. Do this movement twice.
Toe touch
This movement not only helps you prevent back pain, but also can prevent muscle injury to the thighs that are tightened
How to do it: Stand with your feet without locking your knees. Lift your arms above your head and look up. Fold forward and touch your hands on the mattress or to the feet. At the same time, push your hips back and make your weight rest on your heels. If you feel you cannot reach the mattress or lower, slowly bend your knees. Repeat this movement about 15 times.
Movement like a cat
How to do it: take a position like a cat, push your back up while breathing in through your nose. then lower your back while exhaling your breath through your mouth. Repeat this movement 10 times.
Movement up the stairs
This movement is done by raising your hands like you are climbing a ladder. This movement will train your back to bend from right to left.
How to do it: stand up straight and raise your hands up. Reach with your arms one by one like you are reaching for something. Do this movement over and over and reach with a higher range. Repeat this movement 10 times for each arm.
