After the summer take over the commitments and here resurface the first symptoms of stress and the initial tension. Too many hours spent at the desk awaken back pain.
The causes that lead all’indolenzimento lumbar may be many; one of the most common is the state of contraction, from affaticamentio or stress, the Para vertebral muscles. In the absence of inflammation, the most common treatment is to run a reinforcement of the abdominal and back muscles while keeping in mind some basic exercises to unload the spine and stretch and relax your muscles.
Here are some simple exercises three “discharge” of the lumbar spine:
A – retroversion of the pelvis
Starting position: supine with legs apart and slightly bent, feet resting in order to form an angle at the knee between the thigh and leg of about 80 – 90 degrees. Arms resting at your sides with the palms ribolto up.
Execution: with a slight contraction of the abdominal muscles rotate the pelvis, bringing the pelvis toward the front of the abdomen. How have the crushing effect of the lumbar spine against the floor, resulting anamento of empty space below the lumbar region.
Do a good breathing slowly and deeply as you can try to relax the back muscles and shoulders.
B – Discharge of the column in gathering up supine
Starting position as the previous year.
Method: grab with your hands behind your thighs to the knees (between the thigh and popliteal fossa). Exhale slowly and deeply, slowly and gently pull your knees towards the shoulders. Keep knees in place without pulling too hard. Relax and breathe deeply and slowly.
C – Extension of the lumbar muscles and hamstring
Starting position: Lie on your back with your buttocks against the wall, raised his legs half-bent and place it against the wall. Verify that you have pushed the buttocks as possible between the floor and wall.
Execution: Exhale slowly and deeply trying to stretch the legs as far as possible and without pain. Relax and breathe deeply and slowly.
The exercises must be performed on a flat surface, rigid, aided by a mattress that allows light to maintain a good feeling of support.
Remember to always consult a specialist because he has to identify and give directions to cure your back pain.
Tags: back muscles, Back pain, Lower Back Pain
