Table of Contents
The column and its 4 waves
There vertebral column it counts as many as 4 “waves”, that is physiological curves that affect its entire length. It is a pair of kyphosis and a pair of lordosis that alternate and correspond to the areas of indentation or not seen on the sagittal plane (if the person stands in profile). The convex curvature of the 7 cervical vertebrae is called cervical lordosis, the concave one of the thorax is called dorsal kyphosis, the convex one that affects the vertebrae preceding the sacrum is called lumbar lordosis and finally at the level of the sacred we find the sacral kyphosis. When these curves have an excessive curvature we speak of hyperkyphosis and hyperlordosis.
The lumbar area represents a delicate area as it represents the junction point between the lumbar area and the sacral one, that is the area that is most under pressure since we are in an upright position and we have abandoned the quadruped. The discs of this area are heavily stressed since all the vertebrae are stacked vertically and since we spend most of the time standing or sitting. In both cases the vertebrae are compressed. The bones of the head have their own weight and in the same way the shoulders and the thorax and the lumbar area must support all this; it is no coincidence that the vertebrae of the portion of the column between the last thoracic and the first sacral vertebrae are of a size that increases as it progresses downwards. In the area of the pelvis many structures are forked including, for example, the nerves. The pelvis has an important balance and should not go towards a hypermobile or hypomobile structure, but remain balanced at the muscular level between the posterior and anterior chains and at the level of the orientation of the bone structure.
3 tips to prevent low back pain
Low back pain usually manifests itself as a ache important at the level of one hip or one side of the back in the lower area. Sometimes it becomes so intense that it prevents any movement and a really unexpected and sudden presentation (for example in the case of the so-called witch’s stroke). Incorrect posture, incorrect load management, weakness of the abdominal muscles, overweight or excessively rigid back muscles can be causes or contributory causes of pain in the lumbar spine. Let’s see some advice simple to prevent lower back pain:
Attention to the session
Try to pay attention to how you are sitting. All crooked back, crossed legs, unbalanced shoulders are habits that in the long run generate a lot imbalance between the muscle chains and significantly affect the health of the lumbar spine. Also pay attention to the seat setting if you spend a lot of time in the car; you should not have an attitude where you find yourself sinking into the lower part of the seat (in that case a slightly stiff cushion could be for you, after adjusting the angle of the backrest).
Handle loads well
It is known that when we have to lift something off the ground, the worst way to do it is not to bend the knees but to lower with the back. In the long run, this habit negatively affects the lumbar spine and puts you at risk of the so-called witch’s stroke, if continued over time. Always be sure that you can manage the loads in the best way.
Coping with balance and stress
The body swells if we are stressed and gains weight if we eat badly and quickly. Proper chewing combined with adequate breathing creates mental and physiological conditions suitable for understanding what we really want to eat and allows us to enjoy it in the best way. Try to keep an eye on the weight so as not to burden the spine and do not throw the stress back on the board; live the meal time with calm and love.
Exercises for lower back pain
Basically all the exercises that increase theextension of the muscles back muscles and to strengthen all areas of the abdominal muscles are absolutely recommended to prevent or treat lower back pain. Let’s see together 3 exercises for the lumbar spine:
Leg extension
From the supine position, stretch the leg (also with the help of an elastic to hold with the hands and bring it under the sole of the foot) and bring it into extension, following the movement with the breath. Hold the extension for up to 20 seconds and then switch legs.
Bodyweight squat
Legs open and heels slightly converging. From the standing position, the knees are flexed and the pelvis is moved backwards, making sure that the knees do not exceed the big toe. To repeat 15 times for 3 series.
Calf reinforcement
You stand in front of the wall, about one step away. One leg remains bent and the other foot on the ground. Leaning against the wall, a quick heel lift of the leg touching the ground and a slow descent are performed. It must be performed continuously without pauses, 15 climbs per leg.
Read also
