http___fitnessweightlosscenter.com_health_exercise-help-relieve-back-pain_.xml
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Based on studies, approximately 80% of Americans will have some type of back pain. According to the American Academy of Orthopedic Surgeons, 8 out of 10 Americans will have some form of back problem at some point in their lives. The traditional treatment for lower back pain is making the core stronger. Increasing the strength of the core muscles can help in increasing the flexibility of tight muscles, providing better spine stabilization. There are many exercises designed to correct muscle imbalances, particularly those that surround the spine. The muscles surrounding the spine need to be strong in order to provide support and stability to the spinal column. The core muscles also include the muscles found between the shoulders and hips. In many cases, back pain is the result of muscle imbalances in any of the core muscles. There are several things you can do to integrate core strength exercises into your regular workouts. For instance, you can start deep breathing during your workouts. Deep breathing makes use of the diaphragm muscles. When your diaphragm muscles are worked out, they become stronger and better able to support the spinal column. This is great for the lower back and providing support when you are walking or running. You can strengthen your core muscles by doing the tummy tuck and bridge lift exercises. The tummy tuck is a simple pelvic tilt exercise wherein your abdominal muscles are drawn away from the floor. To do a tummy tuck, lie face down on the floor. Next, squeeze your glutes. Rather than pressing into your thighs, reach your tailbone toward your heels. Do 3 sets at 15 reps per set. To do the bridge lift exercise, lie on the floor and place your feet on a chair. Lift your pelvis up, being careful to keep your rib cage flat on the floor. This exercise helps relieve stress on the back and focus muscle contractions on the glutes and hamstrings. There are many other exercises to help relieve lower back pain. They are the hip flexor stretch, lumbar side stretch, and calf stretch. These exercises can alleviate the pressure on the spinal column. The hip flexor stretch helps in opening up your back muscles located on the side of the spine, near the hips. To do this exercise, bring one foot in front of you with the knee bent at a 90-degree angle. Keep your other foot behind. Squeeze your glutes to deepen the stretch. You will feel your back leg stretch, as well as the front of your thigh and your front leg’s hamstrings. With the lumbar side stretch, you either site or stand and bring your legs wide apart with the knees bent. Bring one hand toward your foot on the inside of your thighs and place your other hand behind your head. The calf stretch opens up the Achilles tendon, the most distant pull on the spine. For this stretch, place your foot on an object. Next, lean forward, your weight on the object. Hold this position for 30 seconds. You should be able to feel a stretch behind your shin and knee.
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Na temelju istraživanja, oko 80% Amerikanaca će imati neku vrstu bolova u leđima. Prema American Academy of ortopedskih kirurga, 8 od 10 Amerikanaca će imati neki oblik problema leđa u nekom trenutku u njihovom životu. Tradicionalni tretman za bol donjeg dijela leđa je stvaranje jezgre jači. Povećanje snage od ključnih mišića može pomoći u povećanju fleksibilnosti uske mišića, pružajući bolju stabilizaciju kralježnice. Postoje mnoge vježbe dizajnirane da ispravi neravnotežu mišića, posebno onih koji okružuju kralježnicu. Mišići koji okružuju kralježnicu moraju biti jaki kako bi se osigurala potporu i stabilnost kralježnice. Temeljni mišići također uključuju mišiće nalazi između ramena i kukova. U mnogim slučajevima, bol u leđima je rezultat mišićne neravnoteže u bilo kojem od ključnih mišića. Postoji nekoliko stvari koje možete učiniti kako bi integrirati osnovne vježbe snage u redovite workouts. Na primjer, možete započeti duboko disanje tijekom treninga. Duboko disanje koristi dijafragma mišića. Kada vaši mišići dijafragma su radili, oni postati jači i bolji u mogućnosti to podrška kičmeni stup. Ovo je super za donji dio leđa i pruža potporu kada su hodanje ili trčanje. Možete ojačati mišiće temeljne tako što je trbuščić ugurati i most dizanje vježbe. Trbuščić zamotati je jednostavna vježba nagib zdjelice u kojoj vaši trbušni mišići su izvučeni daleko od kuće. Da biste trbuščić zamotati, leći licem prema dolje na podu. Zatim stisnite mišiće stražnjice. Umjesto pritiska na bedra, doći do tailbone prema petama. Do 3 seta po 15 ponavljanja po setu. Da biste vježbe dizanja mosta, ležati na podu i stavite noge na stolicu. Podignite zdjelicu prema gore, pazeći da zadrži svoj stan rebara na podu. Ova vježba pomaže smanjiti stres na stražnjoj strani i usredotočiti se kontrakcije mišića na stražnjicu i ložu. Postoje mnoge druge vježbe će vam pomoći ublažiti bol donjeg dijela leđa . Oni su se protežu hip pregibač, lumbalna strana stretch, stretch i tele. Ove vježbe mogu ublažiti pritisak na kralježnicu. Se protežu hip pregibač pomaže u otvaranje svoje mišiće leđa koji se nalazi na strani kralježnice, kod kukova. Da biste ovu vježbu, donijeti jednu nogu ispred sebe s koljena savijena na 90 stupnjeva. Držite drugi iza stopala. Stisnite mišiće stražnjice produbiti protežu. Osjećat ćete svoj sežu u nogu, kao i na prednjoj strani bedra i svoje prednje noge je loza. Sa strane lumbalne rastezanje, ili ste mjestu ili stajati i dovesti vaše noge razmaknute s koljena savijena. Donesite jednu ruku prema vašem nogom na unutrašnjost bedra i stavite drugu ruku iza glave. Tele protežu otvara Ahilove tetive, najudaljeniji vucite kralježnice. Na ovom potezu, stavite nogu na objekt. Dalje, nagnuti naprijed, vaša težina na objekt. Držite ovu poziciju za 30 sekundi. Trebali biste biti u mogućnosti da se osjećaju protežu iza shin i koljena.