Let's improve Low Back Pain!

People with prolonged low back pain have a common bad habit. The habit is a pitfall worsening the low back pain.
 
The bad habit worsening your low back pain is staying quiet and resting.
 
Staying quiet and resting produce a change in your body which worsens your low back pain.
 
Staying quiet and resting to protect low back weaken the muscle around the back such as the erector spinae muscle and the multifidus muscle, resulting in losing S-shaped curve of the spine.
 
When the spine is S-shaped curve, the burden on the spine can be spread by the bending of S-shaped curve.
 
On the other hand, when the spine is straight, the burden is concentrated on one point and the low back pain gets worse and worse (Fig. 1).
 
Our body naturally shows some problems with aging. Even if you have some low back pain, it is important to move your body without caring too much.
 
Low back pain tends to be improved when you move your body in your daily life according to the level of the pain except acute stage of low back pain.
 
Let’s check the condition of S-shaped curve of your spine
 
This test tells whether you will have low back pain or not even if you don’t have low back pain now.
 
(1) Stand in front of a wall.
(2) Stand with your heals, buttocks and back against the wall (Fig. 2-1).
(3) Pull your chin to look straight forward (Fig. 2-2).
 
In this condition, if your head is touching the wall, your spine okay (Fig. 2-3).
 
If the back of your head doesn’t touch the wall, it is diagnosed that S-shaped curve of your spine can be lost because the muscles supporting the spine are weak (Fig. 2-4 and 2-5).
 
Low back stretch to prevent and improve low back pain
 
(1) Stand 10 cm (4 inches) away from the wall (Fig. 3-1).
(2) Touch the wall with both of your hands and elbows (Fig. 3-2).
(3) Raise your hands along the wall and touch the wall with your chest firmly (Fig. 3-3).
(4) Stretch your whole body for 30 seconds (Fig. 3-4).
(5) Raise your one leg backward and keep the posture for 10 seconds (Fig. 3-5).
(6) Raise another leg backward and keep the poster for 10 seconds (Fig. 3-6).
 
Do 3 sets-5 repetitions for one leg a day.
 
This exercise strengthens and softens the muscles supporting the spine.
 
As a result, the spine becomes straightened, S-shaped curve of the spine is restored and low back pain is improved.
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