Back problems often are a result of a bad posture that could cause severe pains. Restoring the back to its original and natural condition takes time, and a combination of chiropractic care with the recommended exercise can dramatically enhance recovery.
A combination of the two provides numerous benefits. Exercise keeps muscles in their proper tone, increases blood circulation around the body, improves digestion and develops a better lifestyle all together.
The following back-strengthening exercises complement the healing process greatly:
The Hip Bridge exercise strengthens those muscles near the lower back that play an important role in stabilizing the spine.
It can be carried out by lying on the back with the feet flat and about hip width apart; the knees should be bent. The arms should be relaxed. The person then squeezes their buttocks as they lift their hips in a straight line towards the shoulders. After around 3 seconds, return to the starting position, slowly.
Around 12 repetitions are recommended.
The bird dog exercise aims at strengthening the lower back, hip, butt and thigh muscles.
The person kneels on the floor with both hands spaced out about a shoulder-width apart. Tuck in the belly towards the spine and raise one leg straight backwards while raising the other hand in opposite direction.
Hold in this position for 15 seconds and then return to starting point, carrying out the same procedure on the opposite side hand and leg.
The side plank exercise strengthens the lower back. It is done by the following method:
The person is to lie on their right side, straight from head to the feet while resting on their forearms. The elbow should be directly under their shoulder. The abdominals are to be gently contracted and the hips slowly lifted off the floor – in the same straight position.
This position should be held for at least about 30 seconds before lowering the hip.
Lunge exercises enhance a person’s overall control of their body. This tends to protect the spine in daily activities, such as walking and running or even stair-climbing.
Starting off with the abs gently contracted. The hands are placed on the hips; the person then takes a big step-forward using the right foot while sinking the right knee at a right-angle.
The person should then slowly return to the starting position, switch the legs and repeat – 10 repetitions are recommended.
Image used under Creative Commons Licensing: Side Plank.jpg
Wellness Talk – Freedom from Headaches and Migraines- The Natural Way!
The backbone is comprised of several discs that are fixed between two vertebras. The spongy material can be compared to a jelly donut, which has an outer cover and is filled with a soft jelly on the inside. Similarly, a disk has a strong outer covering and a soft substance as a filling.
Several times the outer coating of the disc is ruptured, causing an opening for the inner jelly like substance to seep out. Once out of its protective outer laying, the leaked material interferes with the normal functioning of the spinal nerves. The already narrow spacing of the spine, through which nerve roots runs, is narrowed further and puts pressure on the nearby nerves.
Lumbar Specific Herniation
Lumbar region is found in the lower back and is considered to be the strongest area of the spine. It is said to bear a large portion of the weight of the body. Sciatic nerve is said to be a conglomeration of nerve roots running down from the lumbar spine. Therefore, lumber disc injuries can cause pain in the legs and feet.
As the lumbar region is strongly associated with the leg and feet area, one of the significant signs of lumbar disc injuries includes pain in the legs. Another symptom common to this condition is the tingling sensation in the feet. Feet might also feel weak and numb at times following a lumbar disc herniation.
The lumber region falls in your lower back area, therefore lower back pain is another common sign and symptom. Almost every body part below the lumbar region easily gets affected by lower back disc injuries. A weak bladder or loss of control of bowel movement and pain in the buttocks are considered to be symptoms of this condition as well. Other common indications include muscle weakness, groin pain as well as atrophy.
Visiting a Chiropractor
Considered to provide a conservative treatment, chiropractors can alleviate lumbar disc injuries. A case study of a 26 year old man is a validation for the success of recovery associated with visiting a chiropractor. Within a period of 90 days, the patient, who suffered from a lumbar herniated disc due to an athletic injury, completely recovered from the condition. Utilizing activator adjustment instrument (AAI), a controlled mechanical force was applied to the location of concern. A follow up after 12 months indicated successful long term recovery.
Image used under Creative Commons Licensing: Lumbar vertebrae anterior.png