Sway or exaggerated curvature of the lumbar spine is one of the main entertainment was often actively working men and women. People with this problem easily strain the lower back and that is one of the most common causes of back pain.
One can easily see this if you are with your lower back against the wall, and if your hand is enough and you can have a significant space between the wall and the lower back, a back problem affects.
If you happen to seeSide view of x-ray film and draw an imaginary line down along the front of the spine, the fall fashion line prior to the lumbosacral joint, if you have a swayback condition. Normally this is an imaginary vertical line falls in front of the lumbosacral joint (between the last lumbar vertebra and the coccyx).
If you have a new rule to overpower your back muscles strong, weak abdominal muscles aggravating conditions. The abdominal musclesforces must be strong to stronger back muscles to reduce the balance to correct problems or swayback.
If you have a problem when you get up swayback your ligaments and strain muscles on the back of the spine, because the ability decreases the lumbosacral joint to support your body weight, so that the upper body weight is mainly supported the joints, ligaments and muscles on the back of the spine.
Correcting a badposture by reversing your exaggerated lumbar curve and strengthening your abdominal muscles will help you solve your sway back problem.
How do you do it? Here are some important tips.
1. Be conscious of your posture every day. Check your low back by standing next to the wall with your back touching the wall. Slide your hand between the wall and your lower back.If you have a significant space between the wall and your low back, then you have a sway back situation.
2. Do a daily exercise while you are lying on a firm bed or on the floor. Lie down, face up, with your hips and knees bent, you feet are down on your firm bed or floor. Tilt your pelvis upwards so that your low back is flat on the firm bed or the floor. Hold it for 5 seconds, then relax for 5 seconds and repeat the procedure 25 times. Then tilt your pelvis again upwards, hold it, and try to reach the top of your knees with the tips of your hands, trying to get your upper back and head upwards, away from the bed. Hold it for 5 seconds, relax for 5 seconds and repeat 25 times. Do these exercises two times a day before you sleep at night and before you get out of bed in the morning.
3. When you are standing up or walking or trying to bend forward like brushing your teeth, be sure that you tilt your pelvis forward and keep that abdominal muscles working. This will prevent you from straining your low back.
4. Learn and practice the proper way of Lifting heavy weights from the floor. Be sure to keep your low back straight, tilt your pelvis forward tightening your abdominal muscles, bend your knees (not your low back) before you lift the heavy stuff from the floor.
5. Learn and practice the proper way of pulling of pushing heavy stuff. Always start with tilting your pelvis forward, tighten your abdominal muscles keep your low back straight before you pull or push heavy stuff.
6. General body conditioning, physical fitness exercise, proper nutrition, prevention and correction of overweight problem are good precautionary measures in helping you prevent sway back and low back pain in general.
No comments:
Post a Comment