The’waist’, which receives external forces from the center of the body and acts as a cornerstone, is one of the places where the greatest load occurs in our lifestyle, mainly sedentary.
Continuous use of the lower back causes a variety of problems. Herniated disc, which we are familiar with, is also a representative word for all back pain (hereinafter referred to as low back pain). Low back pain is a common symptom that no one has ever felt in life (about 80%). There are methods such as physical therapy, injection, surgery, and surgery to solve back pain, and many people already know these treatment methods.
Except for medical methods, one of the most common ways to protect your back is’exercise’. If you search on your smartphone, you can find it in less than a minute, so there is a lot of exercise information online about your back health. However, in most cases, you do not know exactly what exercise suits your back symptoms.
Today, let’s see how to smartly choose the right waist exercise method for you.
Herniated disc-intervertebral disc herniation
The lumbar disc, which we often talk about, refers to the symptom that the disc, which is located between the lumbar bones (lumbar) and acts as a cushion, is dislodged from its original position. This compresses the surrounding tissues (typically nerves) and causes radiating pain in the lower back and lower extremities.
In the case of lumbar disc patients, if you perform a lot of forward bending, the back of the spinal column is wider and the disc is pushed back. Therefore, you should avoid bending the torso too far forward.
In this case, an exercise that maintains a neutral posture of the lower back or an action that can be tilted backwards is recommended. Specific exercise methods include ▲ lying on your stomach and lifting up your upper body and ▲ bridge movement.
Spinal canal stenosis-blockage of the nerve space
There is a large hole in the center of the spine through which a large nerve passes. Spinal canal stenosis is a symptom that comes from compressing nerves when these holes are blocked for various reasons. When standing for a long time or leaning back, the hole becomes narrower, but when the body is bent forward, the space is sufficiently expanded. Therefore, contrary to the disc, spinal canal stenosis patients are recommended to bend the body forward. Specific exercise methods include ▲ lying down and pulling toward your knees and chest, ▲ baby posture, and ▲ sitting and standing in a chair.
Spondylolysis & Spine Dislocation-Lumbar Instability
When moving the body, each spine moves organically and in an orderly manner, which is connected like a chain. The symptom that the connected ring is fractured and the lumbar bone is separated is called segregation, and the symptom that the unstable spine is pushed forward is called spondylolisthesis. These unstable symptoms cause excessive tension in surrounding tissues, causing extreme pain.
In particular, the same exercise as those for patients with stenosis is recommended because the symptoms may worsen when the body is tilted back (extension). However, if you are in a poor condition and are in excessive tension, it is recommended to exercise when you are not uncomfortable after conservative solutions such as bed rest.
Lumbar acute sprain-when the back is sprained
Even if your back is in a healthy state, anyone in your daily life, such as when lifting objects or when you get up with your waist down, can suddenly get a stiff waist. When this sudden pain comes, it’s best to take a break without overdoing it. In addition, if you seek recovery through appropriate physical therapy and bed rest, you can expect rapid recovery.
Suddenly, if your back is twisted, the surrounding tissues are in a tense state, so don’t force yourself to exercise that is good for your back.
Approach with accurate judgment and clear solutions
There are many other causes that worsen your back health. Rather than looking for’what’s good’ because you have low back pain, it is recommended that you first identify the cause that suits you and approach with a clear solution.
In particular, since various tissues are sensitively located around the waist, it is a good way to consult a specialist and make a plan that suits each symptom. But the best way is to prevent back pain before it hurts. I hope you can keep a healthy waist through constant stretching and proper strength training.
Written by: Hydak Medical Reporter Jung Woon-Kyung (Exercise Expert)
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