When you consider the human body, it seems amazing the number of individual elements it takes to allow us to function as a living organism. Just the comparatively simple task of standing upright takes almost our entire musculoskeletal system. And most of the stress from that movement is handled by the spine. The spine is made up of muscles, bones, and nerves. It is held together by disks, connective tissues, tendons, ligaments, and fluid that protect the various parts. These elements combine to allow us to stand, yet tension is applied.
The lower back makes up the larger structure of bones and joints with the joints at the hips. Hip joints connect to the pelvis, joining with the elements listed above and with the vertebral column and finally connect to the sacrum. Larger bones join at the legs, which is where we get our support and strength to hold up the vertical column.
The bones thicken at the opposite side of the vertebral column, or spinal cord and continue up to the neck. Thicker joints start at this area and continue to join with thicker bones, which start to shrink and thin at the joints.
The larger group of bones is at the lower area and joins with the spine. At the small baseline and near the top structure these bones join and cause stress to the back. The legs are capable of moving, which additional stress is applied. The stress continues to the lumbar spinal disk. This disk is affected by the stress as well. To give you an example, if you were to pick up a 2000-pound object, you would have the same amount of stress applied if you would have sit down on the couch.
At the top region of the back, we have muscles as well, which are shorter and helps us to maneuver the arms, as well as the cranium. Now, if you consider the elements spoken of in this article, you may wonder how it can cause back pain. The fact, when pulling up a tight pair of khakis, or trousers it can generate unusual tension. The tension affects the lower and upper back, thus causing pain to arise. The reason behind this is that the higher muscles cannot counterweigh for the pressure group taking place at the lower region.
Back pain can emerge from the advantage we receive from the spinal column as well, such as the control over the body. The spine has a prime focus and that is to give us such control or advantage to stand, walk, run, and sit and so on. Due to this control we have however, if we were to pick up 20 pounds, it would be the same as applying around 200 pounds on the bones, muscles, and the spine.
Stretching to Avoid Back Pain
Stretching exercises are a great way to avoid back pain, since it stretches the muscles, joints, bones, etc, thereby promoting fluid and blood flow. Stretching exercises include shoulder, triceps, arm, leg, trunk, torso, and other stretches. To help you avoid back pain we can perform a few workouts to help you stretch those muscles.
Starting with the shoulders, stand erect. Rest your hands upon the hips and shrug the shoulders. Rotate the shoulders in slow motion and to the back up to ten counts. Next, perform the same actions; yet rotate the shoulders in slow motion toward the front.
Work Your Triceps
- Triceps is the extensor muscles, which require stretching to avoid tension. Stand erect and lift your right arm and rest the tips of your fingers on the right shoulder. Use your free hand and push it against the opposite elbow. If possible, lower the fingers down the length of your back while pushing the elbow. Count to eight and perform the same actions on the opposite side.
- Next, stretch them arms. Form a circle. First, stand erect while keeping your feet at shoulder length. Level the arms and stretch them outward in sync with the shoulders. Circle and bring the arms ahead. Count to ten and perform the same actions on the opposite side. Circle the arms largely as feasible.
Work Your Torso
- Stand erect keeping your feet aligned with the shoulders. Starting at the waist, gradually rotate and stretch to one side. Stretch ahead and move your body in rotation to the opposite side. Extend back and around again to the opposite side. Continue on each side.
Work your trunk:
- Stand erect keeping the feet apart about shoulder wide. Bend the knees slightly and lock your fingers behind your head and bend starting at the waistline, touching your right knee, joining it with the elbow on the right side. Next, rotate the torso, or trunk, rotating it to the left and then touch your left knee. Extend backwards to you are standing erect again.
Once you are standing erect, slightly move your feet apart and bend the knees slightly. Lift your arms to the height of your shoulders and grip the hands while turning to the side, starting at the waistline. Hold your position and count to five. Stop and do the same on the opposite side. Keep your hips and legs motionless as you turn the upper section of your body, only.
- Stand erect, while extending the hands down at your sides. Bend your knees slightly and gradually lift your arm as far as you can reach over your head. Slowly, glide your free arm, sliding it down to your leg, and pull your arm so that it is over your head as high as you can reach. Push down and onto your thigh, returning to standing position. Continue on the opposite side and do three repetitions.
- Stand erect, keeping the feet at length with your shoulders. Bend the elbows at the height of your shoulders. Join your fingertips and gently fling the arms toward the back, staying consistent with the height of the shoulders. Continue the action on each side, counting to ten as you move along.
Stand erect, and grip your hands, joining them and extending them behind the back. Lift the hands up and out as high as you can reach. Count to five and lower. Stand erect and keep the feet at the length of your shoulders. Bend the knees somewhat and lock your fingers, while raising the arms to the height of your shoulders. Once in position, push the arms ahead. Do not lean to the front. Stretch and count to ten. Perform the same actions, counting to five.
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Category: Healthy Body