Discomfort in the back can occur for many reasons from muscle damage and problems with the spine to diseases of the abdominal organs. If the lower back hurts, you must first understand the reason – only then the pain can be cured quickly and effectively.
The most common cause of back pain is damage to muscles or ligaments. Damage to muscles and ligaments can occur for many reasons, including lifting weights, poor posture, lack of regular exercise and being overweight. Back pain can also occur as a result of more serious injuries, such as a fracture of the vertebrae or rupture of the disc, as a result of arthritis, some infections and other age-related changes in the spine. Possible causes of back pain are as follow
Possible causes of back pain
In the lumbar region there are several systems that can cause pain:
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If something hurts, we try to move less. However, regular physical activity is one of the main ways to relieve and prevent pain. Even if at first you feel a little discomfort, you should not give up training. Physical activity helps to overcome stiffness of movements, strengthen muscles and speed up the healing process.
Simple exercises will help ease back pain. Return the joy of movement to yourself, do not let the pain interfere with you.
Studies have shown that low-intensity aerobic exercise (such as walking) helps relieve lower back pain. Try to walk more – to work (at least part of the way), to the store. Walking strengthens the muscles that hold the body upright and improves spinal stability.
If you are in a sitting position for a long time (for example, when you are working at a computer), this creates a large load on the lower back, as a result of which pain can occur in it. Take regular breaks during work: get up from time to time, do warm-ups.
Our spine needs movement, so low physical activity can aggravate back pain. Simple back stretching exercises can help relieve pain and increase range of motion. Do not make sudden movements: exercise should not be painful. Exercise on a flat, solid surface.
DID YOU KNOW?man spine is S-shaped and consists of 33 vertebrae. protects the brain from shaking while walking and running. *
Knee to chest
For back problems, swimming is helpful. It practically does not create a load on the spine and back, because water supports our body. It is advisable to take a few lessons with a trainer to practice the technique of movement, since some swimming styles with improper stroke technique can create an increased load on the neck and back.
Exercises to strengthen the muscles of the trunk, abdomen, back and pelvis help relieve back pain and improve a sense of balance. Any exercises for the abs and back muscles are suitable. One of the main exercises that can relieve back pain by strengthening the muscles supporting the spine is to strengthen the deep muscles of the abdomen.
Pose and sleeping conditions can also cause lower back pain and exacerbate it. For example, when sleeping on the abdomen, the lower back can bend very much, which leads to compression and irritation of the vertebral joints and nerves. The most appropriate position is the side position, resembling the position of the embryo in the womb (with legs bent), as well as the position on the back (legs should be lifted, laying them on a pillow). Both of these postures relieve pressure from the spine, helping to reduce irritation and pain.
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