Easy Back Exercises to avoid Back Surgery
Whats Wrong With Your Back?
With the industrial revolution, the course of human history went in the wrong direction when it comes to health. Lots of changes came out as a result of that:
-Almost 9/10 adults in the United States have experienced back pain during their lives.
-It is forecasted that 5/10 working Americans will feel extreme back pain in this year.
-Main cause of disability in people who are aged 45 or younger is back pain.
-Unfortunately, more than 60 percent of all teenagers have felt some sort of back or neck pain by the age of 15.
People forgot how to maintain a good posture, and most of them require back exercises in order to strengthen the spine and have a pain-free body. It is achievable through series of different back exercises.
Turn Daily Tasks Into Back Exercises
Good posture is nothing but a good idea for most, as we feel forced to spend long hours slouching in an office chair, walking, taking care of a million things and forgetting about what seems less urgent to include proper posture. However, any daily activity can be an opportunity to practice back exercises and thereby avoid degenerative disk disease. Since you dont actually neeed to stop what you are doing to practice good posture, time and priorities can no longer be a valid excuse. Please be aware that the good posture guidelines described here do not agree with what you may have learned to be correct. An S shaped spinal curve is not what we are trying to achieve here. Good posture stems from an anterior curve of the spine at low lumbar which then grows straight and tall all the way through the neck. This teaching comes from observations of how people carried themselves both in ancient history and until about 50 years ago. Today you can still witness this posture in infants and in certain modern societies around the world.
It really is up to you to re-learn how to walk and sit properly, and relieve yourself from horrible back pain. In some cultures of the world, people don’t feel back pain, and our ancestors haven’t felt it as well many years ago. By learning how to carry your body through all the various activities of life, you will be actually practicing back exercises that will help you maintain a good posture, and prevent muscle degeneration, eliminate back pain and reduce stress. We have to learn to sit (with or without backrest) and stand, sleep and walk, and bend in a way that will not damage our spine. Once we master these actions, sitting will be more comfortable, sleeping will be rejuvenating and refreshing whether it is side or back lying. Standing position will become resting position and bending will come from the hip rather than the waist. Carrying or twisting will come from activating internal corset of deep muscles that serves to protect our back. Glidewalking, engages muscles of the lower body while sparing your joints from wear and tear.
Psoas Exercises Against Bulging Disk Disease
A typical sitting position places psoas in the shortened position. The problem occurs once a person sits too much, and the psoas stays short even when that persons stands up. What happens is that shortened psoas pulls forward the lower spine and this results in tightening of the paraspinal muscles of the low back. The facet joints and intervertebral discs of the lumbar spine will become compressed. Next step is the irritation of facets, which will cause nagging and aching in the lower back area. Over time, the intervertebral discs will degenerate and will become thinner and less and less flexible. This degeneration process will make the discs more vulnerable to bulging and tearing, especially in the cases of bending or twisting. What may also occur is the situation where the discs herniate and press on the sciatic nerve, resulting in unbearable pain in the legs. Series of back exercises can help relieve the pain, and on a long run, prevent future degenerations of the spine and discs.
Many people have SI dysfunction and a lot of them feel hip and back pain. In almost every case, psoas has to be rehabilitated and set as a top priority. When testing the muscles, psoas is weak most of the time, and the test of flexibility is usually tight. It is essential for people to understand that it is more important to rehydrate the psoas and recover it from over exhausting than try and fix it with deep tissue work and flexibility exercises.
Consider getting a lower body massage for back pain