Did you throw your back? Here are some exercises for low back pain exercises that will help you heal quickly.
A few months ago , I was very busy in the yard. I had to shovel and spread some mulch. Unfortunately for my back, I did not pay much attention to my posture. I let my back still bypass and although I grew up. Day after day this happened, until I finally got to pick some herbs and BAM! My back seized .
Here are some exercises for low back pain exercises that used to be better in a week or two.
First, I must say that these exercises are specifically designed to deal with injuries like a herniated disc and bulging discs that can occur when you lean forward and / or sitting with a rounded lower back , one and again. This is a very common cause of low back pain exercises , but there are others. So if the following situations apply to you , do not take these exercises, because they can do more harm than good.
Place these exercises if you:
Giving again all under a heavy load and think that there are probably significant tissue damage.Have a condition called spondylolisthesis (if you have that you probably already know )
Folding hurt you ( extension column injury)
And as always , these exercises are provided for educational purposes only . Consult your doctor before starting any rehabilitation routine .
First, why the low back pain exercises?
The brain causes the muscles of the back muscles are blocked and spasm to protect the vulnerable spine and discs. As we look forward with a rounded low back pain exercises, day after day, put excess pressure on the discs . Compress vertebrae along the front of the spine and press the discs backwards spine as toothpaste is squeezed from the bottom of a tube into the opening .Finally , the discs and wound bomber, pressing on surrounding nerves. When the brain perceives that happens, will trigger a spasm in the back to enclose and protect the spine, prevent further damage.
These exercises help relieve pain in the low back pain exercises by doing two things . First, put the disk . Then these movements activate the supporting muscles of the spine , leaving the brain knows that everything works as it should. Since these muscles support the spine , it is not necessary for the relief and the brain can relax spasms .
routine
Pressups MacKenzie - 10 reps
Hip Extensions - 8 reps x 5 sec retention
Birddogs - 4 reps x 10 second retention
Additional bridges - 5 Reps x 10 seconds each side maintenance
Walk around and let your body feel the muscles and the supporting structures of the spine properly aligned and are now enabled. There will be less need for the brain to trigger spasms that cause low back pain exercises and stiffness.
MacKenzie pressups
This exercise their greenhouse rear discs of the spine to the front , reducing the disks that are bulging back.Lying face down , hands under the shoulders , keeping your shoulders down and back , slowly arch your back , push your chest as you exhale . Keep your hips on the floor.
Slowly lower your inspiration.
Start gently and gradually increase your range of motion low back pain exercises. This exercise may hurt a little in early trials . If you do not feel better after 3 or 4 repeats this exercise leave .Hip Extension (low back pain exercises)
This exercise helps your brain know that your glutes work to stabilize the spine.
Lie on the floor with your feet flat on the floor about shoulder width apart , knees bent at about 90 degrees .
Lift your hips toward the sky for pushing your heels and flex your glutes ( butt muscles ) . Allow all other muscles remain relaxed .
Keep your hips flexed his buttocks for 5 seconds, then low back pain exercises constantly . Do 8 reps .
Hunting dogs "low back pain exercises"
This exercise activates the important stabilizing vertebral column called the multifidus and transverse abdominis , which help stabilize the fine between the vertebrae.
On all fours , keep your hands and knees aligned with each other , as if they shared a plate.
Maintaining the position of the neutral spine ( flat back, essentially ) , slowly lift one leg , straightening as the heel is separated from his body low back pain exercises. Then , keeping the opposed shoulders wrapped an elevation angle of 45 degrees ( average of 90 ! ) Arm. This will activate the lower trapezius usually sleep . Keep your hips steady while you do this exercise , do not let them move while lifting legs low back pain exercises.
Side cover / Side Plank
Lying on your side with feet stacked one above the other or one foot placed in front of the other , place the elbow under the shoulder low back pain exercises. Keep your other hand on hip or leg.Contract your oblique muscles and square lomborum ( side abdominal muscles) , lift your hips .
Do not bend at the waist . In fact , it is a good idea to do this exercise against a wall, for the first time for you to have an idea of the alignment. Want to be fairly simple, head to toe.
Hold for 10 seconds and repeat 5 times in the right and left sides .