Get Rid of Low Back Pain with These Exercises: The back is the leading cause of pain, and around 85% of the population will suffer from some low back pain at some point in their life. Of that 85%, 10-15% will end up becoming chronic. This pain usually improves in 2-4 weeks in 90% of cases, but as long as we avoid complete rest and stay active.
Low back pain due to a spinal disorder such as a herniated disc accounts for a tiny percentage of common back pain cases (O’Sullivan P 2005). Many people get spinal injuries from auto accidents or falls. Be sure to check out The Complete Car Accident Damage and Injury Checklist even if you feel fine after an accident But what happens if I am diagnosed with an alteration in my back after performing an X-ray or MRI?
Not always looking for the causes of your back pain in an imaging test is the solution, since many times imaging tests where some degeneration of the spine is observed (protrusion, herniated disc, disc degeneration) do not have why to be associated with low back pain, being these parts of aging (Brinjikji W, Luetmer PH, et al. 2015).
Many times when they detect this, we get fear, discomfort, concern, so it must take into account that performing an early MRI does not constantly improve the results, being able to have a very negative effect on the patient, not providing benefits, and being able to produce worse outcomes, such as incapacity for work, depression, disability … (Webster BS, Bauer AZ, et al. 2013).
For this reason, it is essential to make a good diagnosis, analyze your pain, and observe how it manifests to carry out the most appropriate intervention to try to find the best solution.
Also Read: Exercise For The Improvement of Bone Health
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WHAT IF, AFTER PERFORMING AN IMAGING TEST AND MAKING A GOOD DIAGNOSIS, MY PAIN PERSISTS? SHOULD I HAVE SURGERY?
It should know that surgery may indicate f the symptoms are very disabling or there are neurological deficits such as loss of sensitivity or strength; still, always knowing that this occurs in a small percentage of the population, so opt for conservative treatment it should always be the first option (Jacobs WC, Van Tulder M, et al. 2011).
We can say that exercise, physiotherapy, and education areas or more effective than surgery; what’s more, even if the person is going to expose to surgery, it is of great importance to exercise since the successful results of the operation will be much more positive (Storheim K, Berg L, et al. 2017).
Exercise is the best medicine, but not everything goes!
Many of the exercises that we do regularly can be more harmful than beneficial; each activity has its time and place, so putting yourself in the hands of a good professional will be necessary to carry out a correct and adequate intervention to solve your problem.
The intervention with exercise would be a basic program that begins by activating the muscles in different positions, locating what your pain range is to be able to work in that range where you do not have any pain, becoming aware of the movement that your pelvis performs, to learn to place your spine in a suitable position and to be able to move correctly.
YOUR ANTI-PAIN PLAN: RECOMMENDED EXERCISES
All exercises will be carried out slowly and controlled, breathing calmly, being aware of what we are doing, and always without any pain.
ABDOMINAL ACTIVATION
The first object we will learn to activate the deep muscles for a few weeks with the first two exercises, and then move on to activate all the abdominal muscles together, with exercises 3 and 4.
Palpating the muscle fibers of the transversus, slightly sink the lower abdominal portion; if the contraction is correct, you will feel under your fingers how the muscle hardens, as the fibers you are palpating slide, on the contrary, if you notice that your abdomen pushes your fingers towards the outside is that you are not doing it correctly.
Do this contraction for a few weeks and then move on to the next exercise (3 and 4 bracings).
Perform it around 25% of the maximum intensity, perform five sets of about 5-10 breaths.
Concentrate on slightly hiding the lower abdomen (below the navel), altogether avoiding the involvement of the superficial muscles and always unloading, with lumbar curvature, at small intensities and breathing calmly. Do this contraction for a few weeks and then move on to the next exercise (3 and 4 bracings).
Perform it around 25% of the maximum intensity, perform five sets of about 5-10 breaths.
We perform a small isometric action of the abdominal wall to produce the coactivation of all the midsection musculature (both abdominal and paravertebral) and favor the stability of the lumbar region. This action does not imply any geometric change in the abdominal wall (the abdomen does not swell and project outwards); the lumbar curvature remains unchanged. Breathe in; as you expel the air, press the ball against your legs for approx. Hold pressure at 50% of maximum intensity and take 5-10 deep breaths, five sets.
Once the first exercise has control, try to advance to a kneeling position, where the floor no longer holds the bending moment generated by the arms, increasing the participation of the back muscles.
Breathe in; as you expel the air, press the ball against your legs for approx. Hold pressure at 50% of maximum intensity and take 5-10 deep breaths, five sets.
LUMBO-PELVIC CONSCIOUS ADJUSTMENT
Once we know how to activate the abdominal muscles, we need to understand how our pelvis moves. Next, we show a series of progressive exercises; as we do well the first one, we will move on to the second. It is not about doing all of them in the same session but about moving your pelvis correctly in each of the positions shown.
We place our hands under the shoulders and knees under the hips; we perform a pelvic movement to bring the pubis closer to us and away. It is a slight movement in an area where we are comfortable and do not have any discomfort.
Perform two sets x 12 times
Lying on our back, we place our fingers on the iliac spines, and we perform a movement in which we try to bring the lumbar area towards the mat and then move it away. It is a slight movement in a place where we are comfortable and do not have any discomfort.
Perform 2 sets x 12 times
Sitting on a ball, we take the two sitting bones as a support reference; we perform a movement in which we try to bring the pubis up and back as if we want to move the ball. It is a slight movement in an area where we are comfortable and do not have any discomfort.
Perform 2 sets x 12 times
Standing with the trunk inclined forward and maintaining the lumbar curvature, we move the pelvis, bringing the pubis first towards us and then backward.
Perform 2 sets x 8 times
LUMBO-PELVIC DISSOCIATION
Having learned all of the above, now it is necessary to know how to differentiate the movement of the pelvis from the lumbar spine; for this, we are going to perform a series of exercises progressively from more superficial to more complex, as we do well the first we will move on to the second and so on. It is not about doing all of them in the same session but about moving using the hips in each of the positions shown.
We place our hands under the shoulders and the knees under the hips, imagining that we have a glass of water in the lumbar area; we move backward, trying not to flex the lumbar spine and obtain the hip’s movement. Cotton Printrd Suit Set
Perform 2 sets x 12 times
On our knees through our hands on the football to take a little load off our back and facilitate movement, we roll the ball forward and bring our hips back.
Perform 2 sets x 12 times.
On our knees with the roller on our legs, we lean our torso forward, rolling the roller down our legs while bringing our hips back.
Perform 2 sets x 12 times.
Standing with the roller on our legs, we roll it down, trying to get our ass to touch the wall.
Perform 2 sets x 12 times
As in daily life, we take weights, and we are going to challenge the movement, this time we will take a weighted ball, a consequence, a jug of water …, we place it close to the body, the action is the same as before, try to go with her ass to the back wall. Perform 2 sets x 10 times
