To understand how to fix your back, in addition to the idea that some exercises promise to do so, you need to understand the reasons behind the most pain and what the back exercises must do to ease it.
There are more effective and less effective exercise systems to relieve back pain. Advocates of reinforcement and stretching are pointing to yoga, pilates, healing exercises and various stretching programs. These exercises have a degree of efficiency with mild to moderate back pain; however, for more severe cases, specific types of exercise are required to achieve rapid and definitive improvement [days or weeks instead of numbers] Month or years].
Many writers say that back exercise can be relieved and even relieved in the long term. Therapy exercises are a key part of any back pain physiotherapy program.
First, a brief overview of back pain:
Overview
Most back pain comes from muscle triggering to maintain tension through brain level regulation. "Adjustment" refers to "the habit pattern of learning or accepting".
According to a WebMD.com author, "Low back pain - the cause"...
Most low back pain is caused by overuse, muscle strain and some combination of muscles, ligaments and disc injuries that support the spell.
Muscle strain usually means "muscle" muscles; muscles and muscles produce pain through muscle fatigue and soreness.
If the muscles are tight, it's because the brain is triggering them into a tight state. The technical term is "conditional posture reflection." "Reflex" means "automatic". Therefore, most back pain comes from the acquired habit pattern, which can automatically maintain muscle tension. The pain is as follows.
The tight back muscles pull the vertebrae [backbone] tightly together, causing friction between adjacent vertebrae [small joints], resulting in small joint stimulation [small joint syndrome]. At the same time, they cause spinal dislocation ["semi-dislocation"], compression of the intervertebral disc, resulting in disc rupture ["degenerative disc disease"], disc herniation [protrusion], nerve root suffocation [eg sciatica], history of intervertebral disc rupture, squeezing intervertebral disc Materials [nucleus pulposus] and pressure on the nerve roots, as well as contemporary disc fusion. This involves a range of conditions associated with back pain - in addition to violent accidents, they all date back to neuromuscular regulation.
How does neuromuscular conditioning develop?
Another name for neuromuscular regulation is the habit of posture and exercise. You may notice that most actions happen automatically as soon as they start. This is because you have already learned them before, but now you only need to let them happen, and fine-tune the movement to meet your activity needs.
In other words, you have learned the habit of exercising.
This is the over-forming of back muscle tension and back pain: the formation of back muscle tension habits through any of these three pathways: repetitive movements, severe accidents or emotional stress. Everyone has an impression of "sports memory" ["muscle memory"]; all of these are the basis of most back pain.
This simplifies the problem: when we think about learning, we think of memories that are formed through repetition, practice, and a certain intensity of experience. In other words, repetitive movements and accidents will give the brain enough impression to create a "how to exercise" memory to create a tense habit and exercise habit.
Understand the way out
Most articles about back pain revolve around some common methods:
- Strengthen
- Stretch
- Warm up before the event
- Good posture
- Good structural support
All of these methods are methods for dealing with poor back conditions. However, they did not go deep enough to change this condition to the end of the trouble.
Let us listen to some of these writers just to be able to explain the ideas that are relevant to a particular thing.
With regard to dynamic lumbar stabilization exercises, author Nishanth Reddy has this in his article "Physical treatment of the lower back: how to prevent and treat lower back pain":
The first thing a physiotherapist does is to look for the patient's "neutral" spine; [a] forward, when the patient is in that position, then exercise the back muscles to "teach" how the spine remains In that position.
The basic mistake of this kind of thinking is to "teach the spine how to maintain this position." You can't bend over, you can't twist, you can barely move, while keeping your spine in a neutral position. So, whether it is a standard of treatment for back pain, it is restrictive and impractical, and we can hardly think of it as the ultimate cure for back pain - I think you will find the therapist agree with me.
Dr. Greme Teague is a recognized expert in the field of structure. He advocates releasing the tension of the hip flexor and increasing the strength of the abdominal muscles. Although releasing the tension of the hip flexor can make the posture more erect, increasing the strength of the abdominal muscle does not change the condition of the back muscle. As long as the person keeps the abdominal muscles tight, it will sacrifice temporary relief - no need to be normal or healthy. The back of the person.
On the website of the National Institute of Neurological Disorders and Stroke, "How to treat back pain?" The author said:
Exercise may be the most effective way to accelerate the recovery of low back pain, helping to strengthen the back and abdominal muscles.
Since the brain controls the tension and strength of the muscles, the control of the muscles by the muscles through muscle tension, length and posture is the main key to ending the back pain.
In other words, the effects of strengthening and stretching are almost entirely from learning to better control the back muscles. Instead of "increasing strength" or "increasing stretch," it increases control, which regulates muscle strength and length ["stretching" and stenosis], posture and muscle fatigue [pain].
Since our brain has learned how to get into back pain, we must teach it a way out. This is the key to effective back exercise.
It is understandable that we know that the most direct way to return to comfort is to learn to better regulate muscle tension and movement, thereby improving posture and movement, thus avoiding tension. This learning is contrary to other types of adjustments that produce back pain to create a new, automatic, healthy back muscle conditioning pattern. This kind of learning makes "keep a good posture", "keep a neutral spine position" or "keep the adjustment" unnecessary - this is unnecessary - because your condition is now automatic, your new baseline or the habit of natural exercise - Just like any one with a good back.
As with all methods and techniques for accomplishing anything, there are more efficient methods and more efficient methods. First, describe a less effective way: Writer Dave Powell quotes a sentence in his article "Oh! Preventing low back pain!" and puts forward my point.
First, pay attention to his recommended solution, and then use his own words to illustrate the expected output:
First..., [w] hen, stand up, stand up, stuff it into your chin and stuff it into your tail.
This advice is equivalent to maintaining a certain posture and consistency. Although there is a degree of authenticity in his advice [for example, good ergonomics in your work environment], his advice will instill an extra muscle retention pattern [tension] against the usual pattern.
...low back pain prevention means you have to think and plan before performing difficult tasks. This will reduce the stress on your back and greatly reduce the risk of low back pain.
In other words, he thinks you can't be cautious about your movements and expect no back pain.
I am different from these writers. I said [based on my experience and my colleagues in the field of clinical body education, I have worked with thousands of clients over the years]. If you fix your back muscles, instead of just strengthening or stretching your muscles - or limiting your posture and movement - you can have a healthy back without worrying about keeping posture and alignment without worrying about pain or "bad back" - - Because your exercise habits are automatically healthy.
Even if you may be skeptical - I can understand why you are like this - Do you like this idea? What I said is feasible, and my words can be tested. See the link at the end of this article for a free tutorial video on the back pain of the teacher's physical exercise.
Learn to control - and free - your back muscles
If you have trouble with your back, it's almost certain that your back muscles are muscle-bound and uncontrolled, staying tight through brain level adjustments, keeping them nervous, unable to achieve reinforcement, stretching or good posture or correct exercise efforts.
Better repairing your back muscles is to get rid of the painful state that keeps them nervous, thus creating a new, healthy, automatic [second natural] movement pattern. The result is that people who are healthy backs are free from back pain.
And, in most cases, it doesn't matter how long you and your situation are; you can quickly correct it by using a way to deal with the root cause.
This is the principle in principle.
A completely different [new] form of therapeutic exercise
Gymnastics exercises free you from the habitual back muscle tension, by eliminating the grip of the old habit pattern and leaving a new sense of movement and control in your memory to create a healthy model. In other words, they teach your brain a new form of muscle control.
The way they disbanded...
Orignal From: Repair the back - a new type of low back pain exercises
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