According to doctors, most complaints from patients, one way or another, relate to pain or injury in the back. Almost all people at least once in their life experience pain in the lumbar region. Bodybuilders and office workers are often faced with this problem, having to spend a lot of time in a sitting position.
- 1 Causes of back pain
- 1.1 First reason: sedentary work
- 1.2 Second reason: constant tension of the back muscles
- 2 Yoga as a treatment for pain in the lumbar
- 2.1 Exercise number 1. Tendon stretch
- 2.2 Exercise number 2. Twisting
- 2.3 Exercise number 3. Sphinx
- 2.4 Exercise number 4a. Dove
- 2.5 Exercise number 4b. Threading the needle
- 2.6 Exercise number 5. Vertical leg extension
Causes of back pain
Of course, when it comes to spending up to 8 hours (sometimes more) in an office chair, back pain is a natural consequence.
First reason: sedentary work
An office worker’s morning begins the same way as any other person - with breakfast and a cup of tea or coffee. Of course, everyone has breakfast while sitting. Then he spends all day at work, again in a sitting position at a computer or desk. The lunch break takes place according to tradition - sitting, after which it returns to its working seat.
Even after work, the situation does not change much. To get to home, some use cars, others use public transport, that is, the position of the body again does not change. At home, after work, hardly anyone dines while standing or lying down, which is simply inconvenient.
Of course, after a hard day everyone wants to relax and office workers for this prefer a soft sofa to a tired chair or armchair. But even on the couch in front of the TV, the rest is spent sitting.
From the point of view of anatomy, the following occurs at these moments: the ileal and posterior muscles of the thigh are somewhat shortened, which causes tension in the lumbar region.
Second reason: constant tension of the back muscles
Similar problems in athletes, of course, are not related to a sedentary lifestyle, but they suffer from back pain no less than office workers. The fact is that intense running, weight lifting, jumping and other dynamic movements and even warming up provoke a lot of tension in the back muscles. When such training is carried out at a regular frequency without proper warming up, the risk of muscle injuries also increases. As a result, they contract, which leads to the same tension in the back as the office workers.
For these reasons, the training program should be properly built, which will not only affect the reduction of tension in the back, but also relieve threats such as heart failure and diabetes. Additional cardio exercises will help to solve the problem of back pain.
It is recommended to exclude elements of training with deep inclinations for people with mobile vertebral discs or the presence of lumbosacral radiculitis, in order to avoid deterioration.
Yoga as a treatment for pain in the lumbar
The proposed exercises should be performed every day, immediately after the training. Remember to take deep breaths with your nose.
Exercise number 1. Tendon stretch
Lie on a hard surface (floor) and bend the knee of the right leg. Press the knee to the chest and wrap a scarf, belt or towel on the foot, the ends of which are held in hands. Stretch your leg up and stretch your heels forward. If at this moment there is tension in the lower back, you need to bend the knee of the left leg and put it on the floor. In this position, hold the body for three to five minutes and then repeat everything with the other leg.
Exercise number 2. Twisting
Bend your legs while lying down, press your knees to your chest. Hands spread out to the sides. Lower your legs in a bent position to the right side and at the same time hold your shoulders motionless. Wait 1-2 minutes. Exercise is performed as you exhale. Then repeat everything the other way.
Exercise number 3. Sphinx
Lie on the floor on the stomach with emphasis on the forearm. The position of the elbows is under the shoulders. Palms and feet are held motionless. Press against the floor with the pubic bone to accelerate blood flow in the lumbar region. Keep the body in this position for one to three minutes.
Exercise number 4a. Dove
Standing on all fours to extend the left knee in the direction of the wrist of the left hand. Relative to the left thigh, the leg is located diagonally. Make an inclination forward and cross your elbows in front of you so that you get support for the forehead. Put your head on your elbows. Keep the body in this position for up to three minutes, then repeat everything, but with the other leg. In the presence of discomfort in the knees when performing this exercise, you should use pose 4b.
Exercise number 4b. Threading the needle
Lie on your back and bend both legs so that your feet remain pressed to the floor. Put the left foot on the right so that the number "4" is formed. Raise the right leg so that the lower leg is parallel to the floor. Grasp the thigh of the right leg with both hands and hold the body for two to three minutes. Repeat with the left foot.
Exercise number 5. Vertical leg extension
Lie on the floor and tighten the gluteal muscles. Legs straighten along the wall. Being in this position allows you to relax the muscles of the lumbar and helps to get rid of excess fluid in the ankles, feet, relieves swelling. It is recommended to perform this exercise after intensive training and after flying on an airplane. Legs in this position are held for five to ten minutes.
Based on materials: breakingmuscle.com