To the lumbar muscles

The soft tissues around the spine alsoédo not have a functionón key in low back pain.

There is a large and complex group of múmuscles that work together to support the spine, hold the body upright and allow the trunk of the body to move, twist or bend in many directions.

Index

Múextensor centuries, flexors and obliques and back pain

three types of meúmuscles of the back that help the spinal column to function are the extensors, flexors and obliques.

  • this depends on each one múextensor centuries Eastán attached to the back (of attrás) of the spine and allow us to stand and lift objects. These músculi include the great pairs of múmuscles in the lower back (spinal erectors), that holds the spine upright and the múgl sculesúteos.
  • this depends on each one múflexor muscles Eastán attached to the front (frontal) of the spine (which includes the múabdominal muscles) and allow flexibilityón, bend forward, lift and arch the lower back.
  • this depends on each one múoblique centuries EastáThey are attached to the sides of the spine and help rotate the spine and maintain proper posture.

Exercises for low back pain

The Múback muscles, just like any other músculum in the body, require enough exercise to stay strong and toned.

Although the múscules like glúteos (on the thighs) they are used every time we walk or climb a stairón, the Múdeep muscles of the back and abdominals are often left inactive and unconditioned. Unless they are exercised specificallyípermanently, the Múback and abdominal muscles tend to weaken with age.

Physical therapy and back exercises to treat lower back pain in the spine usually focus on strengthening the muscles of the spine.úflexor muscles, extensors and obliques to help reinforce spinal support and, at the same time, reduce low back pain and sometimes eliminate the need for surgeryía.

Múback pain and low back pain

When the facet joints or certain other structures in the spine are injured or inflamed, the great múback muscles can spasm and cause low back pain and limitedóno marked mobility.

An episode of low back pain that lasts más than two weeks can cause muscle weakness (because to use the músculos cause pain, the tendency is to avoid using them). This process causes atrophy from disuse (emaciationón muscular) and the consequent weakening, which in turn causes más back pain because the múback muscles have less ability to help support the spine.

The strés crónico tooén causes muscle weakness and back pain. The strés causes contracture of the múback muscles in a fight or flight response, depriving the músculles of energyínecessary to support the vertebral column.

Another key structure in low back pain are the múhamstrings, the great múmuscles on the back of the thighs. Patients with hamstrings againstítwo tend to develop low back pain, and those with low back pain tend to develop hamstrings againstíof the.

The theoryía is that the hamstrings of the thigh limit the movement of the pelvis, motion is then transferred to the lower lumbar motion segments and stress increases.és in the small of the back. La rehabilitationón focuses on strengthening the múmuscles and elongate the múhamstrings.

Sessionón between múdogs, position, and low back pain

Muscle strength and flexibility are essential to maintain a correct position.ón neutral spine. The Múabdominal muscles débiles cause the hip flexors to contract creating an increase in the curve of the lower back.

When the curve extends too far, an unhealthy posture called lordosis occurs.. Correct posture corrects muscle imbalances that cause low back pain by distributing weight evenly throughout the spine..

Cómo strengthen the lower back

Low back pain is a conditionón howún that affects many people at someúno time in their lives. The estimateóIt is not that between 5.0% and the 10.0% of cases developán dolor lumbar crónico (CLBP), which is responsible for the high costs of treatment, sick leave and individual suffering, además to be one of the main reasons for people to go to health services.

the lower back. Ahí is located at lumbar muscles, at Santa Báathlete's body rbara, the one we usually remember only when it hurts… And it's too late. In order not to fall into that fatal error today we are going to focus on it, responsible for providing us with an upright posture and allow us movements such as the extensionón of the spine or flexión lateral.
It must be recognized that abs have much better press, no doubt for the benefitéwhat do you suppose. There is so much talk about the six pack that one perceives the lower back as the poor brother. and nothing máIt's far from reality; the two exercises must be complementary. In fact, If you like to do sit-ups you should know that the lower back will help youán to make up, avoiding imbalances that lead to cr injuriesóunique as the dreaded low back pain.
You practice the sport you practice (literal), The núcleo of your body (the famous core) must have the right balance, what will allow youá apply more force to all your movements and surrender to the mámaximum in your activity fífavorite sica. 

Superman

“Túmbate face down and raises simultaneously opposite arm and leg. Try to do 3 series of 8-10 reps each side”. To avoid compressionón excessive of the posterior articular facets, place an element like the one in the photo (selectedíto a cojín or similar).

Pointer (o Big Dog)

“We get in quadruped with the arms stretched below the shoulders, look at the mat and back in positionón neutral. We must raise the opposite arm and leg trying not to arch the back and holding the balance”. Try to hold the positionón stable and aligned as long as possible (when you lose it rest and try again).

The bridge

“We lie on our backs with our legs bent and resting on the floor and we must raise our hips to align shoulders-hip-knees. we perform 3 series of 12-15 repetitions”.