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LOWER BACK PAIN (LBP)
THE PROBLEM
There could be a number of triggers for a back pain, such as:
Muscle or ligament strain. Muscle tension and spasm are among the most common reasons for LBP [1].
As such the practices that we present below intends to resolve this condition.
Other possible causes for back pain include: Bulging or ruptured disks. The soft material inside a disk can bulge or rupture and press on a nerve.Osteoporosis. The spine's vertebrae can develop painful fractures if the bones become porous and brittle.Arthritis. Osteoarthritis can affect the lower back. Back pain often develops without a cause that your doctor can identify with a test or an imaging study.
Other possible causes for back pain
Muscles most associated with LBP
Muscles most associated with LBP - preventive and recovery practices:
Watch this video for a quick relief, and this one for a practice of a prolonged recovery.
Gluteal muscles (Gluteus medius muscle) - this study (among others) has found That "gluteus medius muscle in participants with LBP tended to demonstrate reduced strength and more trigger points compared to the gluteus medius muscle of those without LBP the link". To strengthen these muscles and keep the flexibility of the hip join, tighten and relax these muscles, numerous times, or pick your favorite exercise from numerous YouTube Gluteal muscle strengthening practices - start the search with the keywords "Gluteal strengthening workout".
Thighs - these two studies [REF], [REF] and numerous others have established the link between "Lower limb muscle strength in patients with low back pain".
Take action to strengthen these muscles, starting with the simplest practice sitting and getting up from a chair, and continue with numerous others presented on YouTube - start the search with the keywords "thigh workout".
Groin - The groin muscles are part of the lower limbs muscles that have a significant role in LBP as presented in the linked references in the thigh section above.
To strengthen these muscles put a small bottle between your legs, and again, tighten and relax your thighs, squeezing the bottle in between them. Watch for other options on YouTube, starting the search with the keywords "groin strengthening workout". (Example 1 Example 2)
The muscle tightening should last about 20-30 sec and so the relaxation time.
Throughout these exercises, the back should be kept relaxed!
Abdominal muscles (and lower abdominal muscle in particular) play a major role in stabilizing the trunk. If abdominal muscles become weak, trunk stability also decreases and low back pain occurs. Therefore, abdominal muscle strengthening exercises have been used to reduce pain in patients with low back pain [REF], [REF]).
Lower abdominal muscle
Simplest and most effective practice to strengthen the lower abs - "The stomach vacuum" exercise. Tie a rope around your lower abdomen, while exhaling the air out of your lungs. Tie a rope around you lower abs (see picture) and try to "avoid" letting the belly touch the rope. Try to practice this "tight lower abdomen" through out the day, and it would not take long before you will be rewarded and see the impact on your posture. Obviously, the intermittent fasting, keto diet, and microbiome practices would be most helpful in this direction. (Read more)
Note! Keep the shoulders relaxed when you tighten the lower abs muscle - there is a "natural" tendency to tighten the shoulders when "tightening the lower abs muscle".
Last but not least, the sphincter muscles.Studies have shown "Sphincter involvement in lumbar disc herniation". Take "preventive actions" - Tightening and relaxing the sphincter (anus) muscles numerous times during the day.
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