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Lumbar stretches and other muscles close to the area are very important to ensure that there are no imbalances throughout the muscle-skeletal system.
A decrease in flexibility in any of these areas can lead to low back pain or also called lumbar pain.
Performing a series of stretches to relieve lumbar pain or minimizing low back pains and can even help reduce symptoms.
Today, lumbar pains are one of the problems that most affect the population in a sporadic or permanent way throughout life.
The main causes are related to incorrect body postures, impact exercises and higher rotation, which causes a deterioration of the intervertebral disk.
In the present article, we show you a grafting of lumbar stretches and stretching of nearby muscles.In this way, we reduce the contraction to avoid a shortening of that muscle area and I minimize lumbar pains.
In the face of a lumbar pain we must rest and avoid daily activities that involve excessive movement. However, it is not advisable to be totally inactive.
You must start at some kind of low-impact exercise, such as short walks or perform certain lumbar stretching exercises(1, 2, 3).
Concept of lumbar pain
Lumbar pain is defined as a skeletal muscle syndrome or set of symptoms whose main symptom is the presence of pain focused on the final segment of the spine (lumbar area).In the area between the lower rib cotilla and the sacrum, and that at times it can compromise the gluteum, causing functional decrease. (2)
The term lumbalgia refers to a symptom and not a disease or diagnosis. Lumbalgia is defined as a pain located in the lumbar region, which is often accompanied by irradiated pain or referred to other nearby areas.
The pains in the area of the lower back, are one of the most common ailments among the population today. Such pains can be reduced or even prevented with proper posturely education with a certain balance in the previous musculature.
Lumbar and musculature removals nearby to avoid lumbar pains
Lumbars are a series of posturel capacity muscles in our body, that is to say they are tonic muscles. Such musculature may tend to shorten and affect a disease in this area of the lower back.Lumbare and other muscles near the area are very important to ensure that there are no imbalances throughout the muscle-skeletal system.
A decrease in flexibility in any of these areas can lead to low back pain or also called lumbar pain.
Performing a series of removals to relieve lumbar pain minimize pain in the lower back and can even help reduce symptoms and ultimately improve our postureal health (4).
For this reason, in lumbar stretches, they will become paramount to minimize lumbar pains and ultimately improve our postureal health (1, 2, 3).
In the face of lumbar pains we must rest and avoid daily activities that involve excessive movement. However, it is not advisable to be totally inactive.
You must start at some type of low-impact exercise, such as short walks or perform certain lumbar removal exercises(5,6)
In the following article, we show you a graft to avoid lumbar pains and musculature stretches nearby.In this way, we reduce the contraction to avoid a shortening of that muscle area.
Figure (1) Exercises to prevent lumbar pains by order of difficulty.
What objectives will we achieve with these lumbar stretches and nearby muscles?
* Avoid injuries.
♪ Increase the range of mobility.
♪ Reduce lumbar eldolor.
♪ Avoid pains derived from poor posture education.
♪ Get a reduction in muscle contractures.
♪ Increase sports performance.Training program to avoid lumbar pains
Physical activity must be performed regularly and a way of encouraging is through the active pause strategy of preventing lumbar pains.This consists of a routine of stretch exercises during the working day, with a minimum continuous duration of 10 minutes where different muscle groups and joint mobility intervene.
The aim is to prevent several complications during your work activity such as stress, labor fatigue, osteomuscular disorders, cardiovascular risk, and improve your work performance will be to promote physical activity, such as a healthy lifestyle. (1)
Conclusions
The purpose of this article of lumbar stretches has been to analyze the benefits of physical activity in the improvement and prevention at the lumbar and sacral level.In addition, it helps subjects acquire greater control of their body, providing them with both skeletal-muscular safety, and at the level of reduction of intervertebral tension, in turn reducing the sensation of pain.
In short, exercise practice related to muscle toning, strengthening the abdominal area and acquiring a correct hygienic position.
In addition to lumbar stretching, it favors the stabilization of the spine part and provides greater elasticity, as it is constituted as a means to prevent lumbar and sacral lesions.
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Bibliographical references
1. Acosta, Y., " Maricela, M. (2020). Lumbar pain prevention strategies caused by poor posture in the group of betuneros of the guild ‘’ June 13 of the city of Tulcan’ (Bachelor`s thesis)
2. Barrera Cangui, A. K., " Diaz Diguay, A. L. (2020).Program for the prevention of lumbar pain with the exercises of the Core applied to students of the physiotherapy career in the period October 2019–February 2020(Bachelor’s thesis, Quito: ECB).
3. When you loved this information and you would love to receive more information regarding steroid reviews assure visit the web site. González Valero, G., Ubago-Jiménez, J. L., Castro-Sánchez, M., García-Martínez, I., " Sánchez-Zafra, M. (2019). Prevention and treatment of lumbar lesions with physical-medical tools: a systematic review.Sportis,5(2), .
4. Scünke, Schulte, Schumacher (2005).Text and Atlas of Anatomy. Volume 1: General Anatomy and Locomotor Aparatus.Edit. Get in. Pan American.
5. Vleeming, A.; Mooney, V.; Soeckart, R. (2007)Movement, Stability & Lumbopelvic Pain.Churchill Livingstone. 2nd Edition
6. Tufo, A., Desai, G. J., " Cox, W. J. (2012). Psoas syndrome: a frequently missed diagnosis.The Journal of the American Osteopathic Association,112(8), 522–528
