Enemies of the spine
Strength and stability of the spine is closely related to the muscles and ligaments that constitute a kind of anatomical “stabilizing corset. The weakening of muscle strength leads to overloading of the ligaments, to abnormal loading of the intervertebral discs, and to reducing the stabilization of the spine. It can therefore be the beginning of a whole chain of changes leading to the fixation of postural defects and the development of discopathy and degenerative disease of the spine.
Currently, mainly due to the achievements of civilization, unfortunately, human beings have significantly reduced their physical activity. In a sitting position (car, TV, work behind a desk, etc.) we spend the most time, and this significantly overloads the spine.
It has been calculated that in this position, with the back resting on a chair, on the third intervertebral disc, located between the 3rd and 4th lumbar vertebrae, pressure of 140 kg is exerted. With a slight forward inclination, this pressure increases to about 175 kg to increase to 250-275 kg during deeper inclination . Anyway, that’s when it comes to so-called drive out. For comparison, in other positions the amount of pressure on the same intervertebral disc is
in a standing position – approx. 100 kg,
in a standing position with forward tilt – approx. 150-200 kg,
lying on the side – approx. 75 kg,
lying on my back – about 25 kg.
How to live in harmony with the spine?
Lack of physical activity reduces the mobility of the spine, weakening the strength of the back, abdominal and buttocks muscles that are important in maintaining the vertical posture.
The best and the easiest way to keep the spine in good condition is gymnastics and active rest. For recreational sports, it is best to practice swimming and cycling, as these are the forms of movement that least burden the spine.
It is gained by systematic performance of exercises strengthening the back and abdominal muscles.
It’s best to exercise so that our heart rate during training is at least 120 beats per minute. The training should last no less than 30 minutes, taking into account short breaks between rest and exercise. The number of repetitions of a given exercise should take into account our advancement in training (the greater the training experience, the greater the number of repetitions). Exercises should be performed in series in the maximum range of movement, but not exceeding the pain limit.
How to reduce back pain?
We put on the back, legs bent in the knees, feet resting on the ground, hands under the head or along the torso. In this position, we perform further exercises, repeating them several times
we press the spine to the ground, tightening the abdominal muscles, and then we relax the muscles
we bend the right and left legs to change, attracting her to the belly
we attract both knees bent to the abdomen and back we base them on the ground
we raise our head, we put our hands on our thighs and we pull our legs to the stomach with resistance at the same time
right hand located on the outside of the thigh, slightly tilt the knees to the left with hand resistance. We repeat the same in the right direction.
We lie on our stomach, put a hard pillow under our hips, tighten our muscles several times and relax our gluteal muscles.
We kneel, leaning on straight hands, raise the ridge up, while lowering the head (“cat’s back”), then bend the spine down with the head up.
When the roots hurt.
In the spine, the greatest overloads occur, which may in some cases (eg lifting the weight from the floor with the “spine alone, a violent slope) lead to violation or disruption of the fibrous ring. As a result, a fragment of the said nucleus or nucleus may be ejected and the spinal cord or its nerve roots may be pressed.
This extension may occur backwards towards the spinal canal or sideways. Depending on the pressure of the spinal cord or its roots, the most common symptoms are severe pain in this area, radiating to the buttocks, sometimes to the lower extremities, intensifying at each movement test. Sometimes, paresis of the lower limbs, disturbances of sensation and function of the excretory system occur.
Your spine likes it
sitting with a backed lumbar spine,
maintaining an upright posture – it is best to try it in front of a mirror,
systematic gymnastics, e.g. hip circulation, forward and backward bends, left and right,
short gymnastics and loosening after a long work in a sitting position or after prolonged standing.
You can read also: Scoliosis – to train or not ?