The spinal compression and the Back pain can be caused by a wide variety of problems. This could be the result of an injury, overuse, or arthritis, a herniated disc, or spinal stenosis, which is a narrowing of the spine.
I symptoms of back pain differ slightly depending on the triggering reason but in general often include pain, stiffness, numbness or weakness in your arms or legs.
When pain occurs, most people’s impulse is to rest to avoid aggravating it.
However, this choice could prove counterproductive. In reverse, it is much more useful and recommended to stay active by performing spinal decompression exerciseswhich if done correctly can help reduce pain and keep you flexible.
The most suitable exercises are those which help you improve your back’s range of motion, strengthen muscles, protect joints, and ease tension.
How to improve range of motion
The term range of motion refers to the measure of movement that a joint performs up to its complete rotation.
Spinal compression, a herniated disc, or arthritis affecting the spine can cause the muscles surrounding the joints to tightenoften making the pain worse. That’s why it’s important to stretch your lower back and abdominal muscles regularly to treat back pain and in many cases prevent it.
The hips, hamstrings, and pelvic muscles can also impact the lower back so it is essential to keep them trained by doing some specific movements such as kneeling to stretch the hip flexors or bending over to stretch the hamstrings. Practicing yoga can also be beneficial because many poses involve stretches that help decompress the lower back.
What are traction and stabilization of the spine for?
Physiotherapists often use the benefits of traction to relieve pressure on the spine, pulling the body to lengthen it. Obviously professionals operate by implementing specific techniques but in general it is correct to say that in case of back pain traction is an option to consider, especially if the cause is a hernia or crossed nerves as this technique lengthens the spine, creating more space between the discs.
This is also confirmed by a February 2015 study published in the Journal of Physical Therapy Science which found that spinal decompression exercises lead to an improvement in symptoms in people with back pain.
Lumbar stabilization can also be a solution. A February 2013 study published in the Annals of Rehabilitation Medicine revealed that performing lumbar stabilization exercises helps patients with chronic low back pain see an improvement in pain. Stabilization training should focus on keeping the spine in a neutral position to maintain balance, strength, and neuromuscular control.
A simple exercise from which to start is thehamstring stretchwhich involves lying on your back and lifting one leg to stretch your hamstrings, while keeping your spine neutral.
Once you have learned to keep your spine in a neutral position you can move on to slightly more difficult movements to further stabilize your spine. For example, trying to run a exercise ball bridge. To do this simply lie down on the floor, place your feet on a fitness ball and lift your hips off the ground, maintaining a neutral spine.
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How to strengthen muscles
When dealing with spinal, back or neck problems, working to strengthen the muscles surrounding your joints can help relieve pain and prevent future problems. Stronger muscles, in fact, tend to take the pressure off the joints and bones, protecting them from any pain or injury.
According to researchers at Princeton University, performing lower back and core strengthening exercises can also help decrease lower back pain. Best for this purpose are hip twists, which involve lying on your back and bringing your knees to your chest. Equally suitable are more difficult exercises such as holding a medicine ball while rotating.
How to complete a spinal decompression workout
People prone to back pain, when pain occurs systematically, can sometimes get so discouraged, to the point of interrupting their normal training routine.
As seen so far though, continuing to keep the body moving is keyeven while facing the pain and for this reason the workouts composed of dynamic exercises should be accompanied by specific exercises to decompress the lower back.
To help keep your back flexible and strengthen your joints, you should never forget the low-impact aerobic exercise such as swimming, cycling or walkingto be preferred to running or contact sports.
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