Lower Back Pain

Lower Back Pain. Back pain is a symptom of something and the cause has to be identified so as to apply the correct procedure. Some of the factors causing the lumbago pain can be an old injury that did not heal at all, falls, carrying too much weight or natural causes due to aging of the body. The causes can be many and this is one of the most important aspects that has to be defined.

Lower back pain, also known lumbago, can refer to mild or even severe low back pain. The pain can be acute or chronic and affects young and old people. It is focused in the lower back, the lumbar area. One of the extraordinary things is that people have different pain levels for what appears to be the same cause. An identically strained muscle will cause different levels of pain between two people.

Who is prone to low back pain ?

• People who lead sedentary lives.
• People who eat foods high in fat.
• People between 30, 40 and upwards.
• Those whose physical condition is not in top condition.
• People whose jobs require great physical effort.
• Those with arthritis or kidney stones.
• Pregnant women.

Types of exercises to eliminate low back pain
Stretching : The idea is to make smooth movements that stretch the muscles, ligaments and tendons, in what is known as elongation. By moving the spine and surrounding tissue, it helps eliminate the pain. Stretching has many benefits, for all ages, as it helps reduce tension in the muscles, increase flexibility and therefore the range of movements (try touching your toes). Blood circulation also benefits and so do you as this increases your energy levels.

Lower Back Pain

Lower Back Pain. Lower back pain is very common. Each year, the treatment of lower back pain spent more than 80 billion U.S. dollars, and insurance claims for disability due to lower back pain exceed $ 8 billion. Thus, despite lower back pain resulting from the disorder is rarely life-threatening, this is a significant health problem. Even so, the number of back injuries in the workplace declined, probably because of awareness on these issues has increased and the ways to deal with has increased.

The backbone (spinal column) consists of the spine (vertebrae), which is separate and pillowed per-absorption disk made of cartilage. Spinal cord is also protected by a thin layer of cartilage. They are sustained by the joints and muscles, which helps balance the spine. These muscles include the iliopsoas muscle (which is along both sides of the spine), the second backbone enforcement muscle (which is down along both sides of the backbone behind them), and a lot of short paraspinal muscles (which run along between the spine). Abdominal muscles (which run along the bottom of the chest cavity to the pelvis) also helps balance the spine.

Attached to the spine is the spinal cord. Throughout the spinal cord, spinal nerves arise through the space between the spinal column to connect with nerves throughout the body. section on the spinal nerve near the spinal cord called the spinal nerve roots. Because of their location, the spinal nerve roots can be depressed when the injured spinal cord, causing pain.

The lower spine (lumbar) consists of five vertebrae. Connecting the chest to the pelvis and legs, resulting in motion-to turn, rotate, and bend. Which also produces the strength to stand, walk, and stood on tiptoe. Thus, the spine associated with nearly all activities of daily living. Back pain can limit the range of activities and reduce quality of life.

Tips for Preventing Back Pain

Tips for Preventing Back Pain. You never feel or perhaps was experiencing back pain? More than 90% of back pain is caused by weak back muscles or stomach muscles, or both. Viewed from this trigger, of course, you can prevent back pain by maintaining good posture throughout the day and of course strengthen the muscles in both areas. According to experts, back pain is specifically caused by modern lifestyle habits that force back to work in a way that does not deserve. Too much sitting, being lazy, lack of exercise, excess weight and chronic stress is the cause of the emergence of some back pain. To prevent and avoid the re-emergence of disturbing back pain, here are some tips that can be your guide.

Good posture
The first step you should do is pay attention and realize every position of your body. So, when you hold the body in a stiff position, you will soon realize the emergence of tension in the muscles you use to sit or stand, by pressing the natural curvature of the spine. That way, you can quickly fix to correct body position.

Make the right moves
When lifting, use leg muscles instead of arm muscles or back. If you want to pick up heavy items, such as shopping bags or boxes of goods, bend your knees and then lift up, keep it for your back straight. If you want to go out, it's better to use than the bag duffel bag that carried on the shoulders of one side only. Backpack will help share the load with the weight balanced on both sides of the body.

Level height
If you want to do something, eating, or reading, make these things right in a straight position with the eyes, with head erect. And do not force you to crane the neck forward.

Correct sleeping position
Avoid sleeping on your stomach. When abdominal pressure down, it will tend to arch your back. As a result, the pain will increase. On the other hand, sleep on your back is not very convenient because it tends to bend lumbar. Sleeping on one side of the body by bending your legs at the knee, tends to minimize stress by way of straightening the spine lumbar flexion. Try put 1 or 2 pillows under your knees to pull the waist up, flatten the lumbar curve and reduce tensions in the area.

Try relaxation techniques
Try to relax your back muscles as you sit in one place for too long. Perform stretching exercises to pull back the top and bottom. Hold each stretch for 5-10 seconds and release slowly.

Recognize and differentiate fatigue due to working with pain
It is important to distinguish these two things. The pain is a sign of nerves when you do the wrong thing. When getting the signal, immediately do light exercise that can make you feel comfortable. Try to rotate the body to both sides of the body, hugging her knees and tilt the pelvis.

Lose weight
If you are overweight, try to reduce the weight on your back. Start with cardiovascular exercise for at least 3-5 times a week. Saah one type of aerobic exercise is the best way to prevent back pain. By making the heart and lungs work harder than usual, you can restore the poor physical condition and the cause of back pain.

Strengthen the abdominal muscles
Abdominal muscles are the core of your fitness workout. Therefore, choose exercises that can strengthen your abdominal muscles.

Rest
Do not sit too tight and avoid sitting in a chair more than 30 minutes at a time. So, get up and walk around before sitting again. Do not sit by inserting a flat wallet in your back pocket. This wallet can add pressure on the sciatic nerve, which can trigger pain in the back and legs.

Do exercises to strengthen your back
If done regularly, these exercises can strengthen and flex your back muscles. If you're still a beginner, it is better to use weight lifting belt to prevent excessive stretching on the lower back.

Hopefully, Tips for Preventing Back Pain will be useful, thank you