Spine specialists recommend physical therapy for patients with low back pain.
They agree on the importance of the activity. This brochure
How to stay active while controlling your pain?
so that you can stay healthy and prevent back pain from recurring.
about what appropriate protective actions are.
It has been prepared to provide information.
Your doctor’s goals when treating your back pain:
– Communicating well
– Explaining your situation and giving you accurate information about your situation
– Reducing your fears
– Improving your physical activity
– Teaching appropriate exercises
– Strengthening body mechanics and,
– Do not apply passive treatments for a long time.
is to prevent.
WHAT TYPES OF EXERCISES SHOULD BE DONE?
How can you be physically active without increasing your pain?
will you be able to stay? Many people carefully selected
When they learn that exercises can reduce their pain
They are surprised. Some of the exercises in this brochure are quick and
can provide significant improvement
Once the pain decreases or disappears
Other exercises will help regulate waist movements and increase muscle strength. These are exactly
will help you heal and prevent recurring pain
will protect. Many doctors say that it occurs during activity.
The pain does not continue after activity
as long as it won’t cause any problems, so be active
advocates that you should work
Please note that this brochure is a guide only.
Don’t forget it. All exercises for everyone
It is not suitable for. If you experience serious problems during exercise
If you experience severe pain, do not continue exercising and
Inform your doctor about the situation.
PAIN SEVERITY WHEN CHOOSING EXERCISE
MUST BE KEPT IN FRONT
It is important to avoid exercises that will increase your pain. Pain radiating as follows may harm your waist.
It should make you think that you can give;
– From the center of your waist outwards
– Towards your hips or,
– Pain extending towards your leg.
These pains occur while exercising or in certain positions.
may occur
The good thing is that the opposite is also true.
Pain extending to your foot or hip, in your lower back
may accumulate (centralization of pain). This is mostly
that you are making progress and beginning to heal.
It means. Exercise and exercise that will create this situation
You can find the positions yourself. Once all the pain is centered, your pain will often decrease and disappear with continued exercises.
Pain is most centralized with these four exercises.
disappears:
– Walking on flat ground (Picture 1)
– Back bending (Picture 2)
– Face down above the elbow (Picture 3)
– Push-ups (Picture 4)
relieve pain while doing these exercises and other activities.
Observe. As it gathers in the center, the decrease
or at least the same without worsening
Make sure it stays.
THE IMPORTANCE OF POSTURE
in addition to appropriate exercise while standing or
Having a good posture while sitting
is important (Pictures 5 and 6). for too long
not to sit and to sit upright without slumping while sitting
Take care. If your complaints increase while sitting
or even extends towards your hips or legs
Check your position. Upright in many patients
Sitting helps centralize and reduce pain
It does. Sitting upright strengthens muscles
It’s better to think of sitting correctly as an exercise
It will help you gain the habit. One time
After your pain disappears, sitting upright will help your complaints
It often prevents it from starting again. If
If you have to sit for a long time, your lumbar
in a way that increases its natural inward curvature.
You should place a pillow and raise your hips slightly above knee level.
It is recommended to keep it above.
AFTER THE PAIN REDUCES
EXERCISES TO DO
Once your pain decreases or disappears
some simple forward stretching movements (Figure 7 and
8) increase your range of motion gradually and carefully, starting
increase it somehow. These exercises will help you get rid of your pain.
does not start, does not increase, or moves from the center to the legs or
Continue as long as it does not spread to the hip.
For many people, continuing to sit upright is quite a challenge.
It is useful.
REINFORCEMENT WORKS
Most people who suffer from lower back pain have weak back muscles.
has. Strengthening exercises will prepare you for the future
It protects against possible problems (Picture 9-16). All body movements and posture (including sitting upright) are sufficient
requires muscle strength and flexibility, which
can be achieved through strengthening and stretching exercises.
A strengthening work carried out at a medium level generally
It is very valuable for your body health and reduces back pain.
It has a special importance for those who suffer from
Strengthening your lower back muscles benefits you in two ways:
1. Damaged tissue by accelerating blood flow
It accelerates repair.
2. Daily life by increasing strength and endurance
It improves your functions.
Nutrients for repair and healing of damaged tissues
elements should be brought to the damaged area with good blood flow.
Strengthening exercises for lower back muscles (Figure 9-11)
blood in the exercising muscle and adjacent tissues
current increases. This includes walking, swimming and cycling.
Also applies to aerobic exercises such as riding
Strengthening your muscles will also improve your day.
It also increases your ability to do business. waist muscles
In addition to strengthening the abdominal muscles (Picture 12-
14) and the large muscle located on the upper and lower part of the leg
Muscle groups (Figure 15-16) should also be given due attention.
should be given. These muscles provide balance to the back and
They provide significant support to the abdominal muscles. Daily
They allow us to perform movements much more easily and
They reduce our risk of falling.
Special equipment and gyms are available in this regard.
They can help us, but they can train their lower back muscles at home.
Very little technical equipment you can strengthen
Inexpensive methods that require
available. In picture 9, simply from the waist down
add a pad or two for more resistance
will provide. Frequently used and very useful
One of the two pieces of equipment is the Swedish cannon (Figures 10,14 and
16) and the other is a basic Romanian chair (Image
11th).
Picture 3 – Face down on the elbow: Stand on the elbow with your waist bent inwards. In this case, wait 10 seconds. Repeat the movement 3 times. your pain
If it does not increase, reapply every 2 hours.
Picture 4 – Push-ups:
Bend your waist by raising your body on your hands. After waiting for 1-2 seconds, return to the prone position again.
return. All time
your waist hollow
increasing 10 times
repeat. your pain
If it does not increase, every 2 hours
Apply again.
Picture 5 – Standing positionposture: Throw your head back and lift your chin; ears shoulders and
Your hips should be in line and in a balanced position with your feet.
(left is bad, right is good
posture).
SUMMARY
A good back treatment includes moderate strengthening, pain-reducing exercises and appropriate stretching exercises. Applying these techniques will help reduce your pain and prevent complaints from recurring in the future.
WHERE SHOULD YOU START?
Picture 1- Walking: Start with 10 minutes every day and go up to 30 minutes. walking distance
and increase the speed as much as you can tolerate.
Picture 2 – Standing backstretch: Place your hands on either side of your waist. Press inward with your fingers while stretching back as far as you can tolerate. Wait like this for 1-2 seconds. Repeat the movement 10 times, trying to stretch more each time. Your pain is revealed
If it does not come off, reapply every 2 hours.
Picture 6 – Sitting posture: While sitting, the ears, shoulders and hips should be in the same alignment (The one on the left is wrong, the one on the right is correct).
Picture 7 – One knee pulled to the chest: Pull one knee up to your chest and hold it like that for 10 seconds. Repeat this movement 3 times for both legs.
Picture 8 – Both knees pulled to the chest: Pull both knees up to your chest and hold for 10 seconds. Repeat this movement 3 times. If your pain does not increase, repeat this application 2-3 times during the day.
STRENGTHENING EXERCISES
Picture 9 – Prone back stretch: Raise your head and shoulders off the floor by placing your hands behind your back. Wait like this for 5-10 seconds. Repeat the movement 3 times
do it.
Picture 10 – Prone back stretch with the ball: Raise your head and shoulders off the floor by placing your hands behind your back. Wait like this for 5-10 seconds. movement 3
repeat times
Picture 11 – Romanian chair back stretch: This is a more advanced exercise and may not be suitable for everyone! After the hip pad is placed on the hip bulge, the body is lifted using the waist muscles. The exercise should be done slowly (up for a count of 3 and down for a count of 4). Repeat the movement 5-10 times.
Image 12 – Upward fold: Reach your hands towards your knees and straighten your waist. Lift your head and shoulders off the floor and hold for 5-10 seconds. Repeat the movement 3 times.
Picture 13 – Cat/Camel Position: Bring your hands to your shoulders and your knees to your hips. Round your back by contracting your abdominal muscles and hold for 5-10 seconds. Relax and arch your waist.
Picture 14 – Stretching with a ball on your back: Lift your hips off the floor by placing your hands on the floor. Wait like this for 5-10 seconds. Repeat the movement 3 times.
Picture 15 – Chair rise: With your hands crossed on your chest, slowly rise from the chair (counting to 3) and sit down again slowly. Repeat this movement 5-10 times
repeat.
