Lower back pain is another reason to visit your doctor with flu. Lower back pain is a common problem, because we are alive, we demand our daily routine and habits, many of which can worsen back pain.
It is vital that you always warm up before activity a day. Warming up exercises, which increase heart rate and exercises that help stretch the muscles, joints and other connective tissues. Exercise increases heart rate also increase the frequency and depth of breathing, which contributes to overall conditioning. Stretching of connective tissue to help prevent stock and sprain. This reduces the risk of injury.
Low-impact aerobic exercise is excellent because it improves heart and lung function. In addition, mobility can be improved by improving the health of ligaments, tendons and discs at the rear, back, chest and neck. Exercise also improves joint mobility and strength and tone muscles.
In addition to what to do, there are many things not to do. For example, avoid activities that require impact or twisting. Examples of activities that fall within this category include impact-resistant aerobic exercise, rowing, tennis. Patients with disc disease should avoid using impact-resistant of all kinds. Always start a new exercise program slowly. Gradually increased and the duration in time.
After exercise, it is vital to cool completely. Stretching, a cold drink hydrating fluids, discussion and general relaxation to help you make the most use.
Here are some specific exercises back to get you started:
1. Lying pelvic tilt. Lie on the floor on his back hands above your head. Use a pillow supports the head. Tighten your stomach muscles and the pelvic tilt so that the hole in the lower back goes. Your back should remain in contact with the ground. Hold for 5 seconds, then repeat. Try 5 starts to play and grow over time.
2. Hug the knee. Again, back support pillow under the head, bring your left knee toward chest. Wait for your hands and pull the knee towards the chest. Hold for 5 seconds. Then repeat using your right knee. Do not repeat 3.
3. Rolls Leg. Do not do this if you have sciatica. Lie on your back to the pillow under his head. Stretch your arms sideways. Bend knees and keep feet on the ground. Roll your knees gently to the right so they go until you feel the stretch and lower back. Hold for three seconds. Do not use force. Then, repeat use, when you go to the left. Make three representatives from each side.
4. By stretching the spine in a chair. Sit in a chair with a straight back. Sit down on your stomach muscles tight. Place your hands in your lap. Slowly curl forward and gently stretch the spine and hold for 10 seconds. Make sure that the pelvis is locked and can not rock forward. This should be a smooth movement. Hold for 10 seconds and then return to starting point. Do this once, and gradually repetitions you feel better.
5. Sitting side stretch. Seated without arms, gently lean to the left and towards the floor. Do not tilt the pelvis and avoid touching the spine. Breathe down the stretch. Hold for two seconds and then back to an upright position and do the same for the other side.
6. Bending. Standing, tuck your chin to your chest and gently curve forward to continue through the upper back and lower back. And hold for five seconds and then returns to its original position.
7. Expansion. Stand upright. Arch your back, then slowly back, starting with your shoulders. Pull the shoulders up and back once imagined as the elongation of the spine to bend backwards. Not too far away from the arc. And hold for five seconds and then return.
8. Trunk rotations. Stand your hand on the hip. Gently rotate your body to the right, keep straight ahead in front of the pelvis. Hold for three seconds. Go to entry-level and do the same exercise on the opposite side.
9. He shrugs. Up position. Take a deep breath and lift your shoulders up to his ears and hold for three seconds and then slowly release the shoulders. Then stretch and stretch the shoulders down towards your feet. Repeat 4-5.
10. Stretch his back. Although his back, place your hands on his head. And bend the right knee slightly. Stretch your hands above your head and feel the stretch to extend your toes at low back. Breathe deeply and hold the stretch for 15 seconds. Repeat left leg bent.
Other tips:
Maintain excellent posture. Imagine is a connection string to the top of the head towards the ceiling.
Keep your shoulders back to your chin in a safe place.
Always excellent to sit on the lower back support. Keep your knees higher than hips. Do not twist the go. Do not fall, and avoid sitting for more than an hour at a time. Sleep pillow between your knees. Or, if you sleep on your back, place a pillow under the knees.