Home workout plan for lower back pain
Before starting exercise consult your physician and get a specialist diagnosis. It is important to be sure about the cause of pain you have, so you can choose the best treatment.
If you do not have any lower back problems, prevent lower back pain using my home workout plan for lower back pain!
Who should follow Home workout plan for low back pain?
It is important to emphasize that this program is intended for people :
- who DO NOT have lower back pain, but want to prevent lower back pain!
- who have lover back pain that does not last more than 7-10 days.
- if the pain does not stop after 7-10 days, you should go to you doctor, and after the diagnosis you can maby continue with my workout, depending on the diagnosis. (diagnosis is very important, because depending on your diagnosis, you will do different workouts - reed my warning!)
- if your diagnosis is spondylolisthesis, lumboischialgia, fornt, back or side disk bulge or hernia and nonspecific acute and chronic pain with no known cause.
-for people that have reed my warning! (DO NOT! start the workout plan without reading it !)
-for people that reed about lower back and understand the causes and principles of lower back pain.
If you do not have any lower back problems, prevent lower back pain using my home workout plan for lower back pain!
Who should follow Home workout plan for low back pain?
It is important to emphasize that this program is intended for people :
- who DO NOT have lower back pain, but want to prevent lower back pain!
- who have lover back pain that does not last more than 7-10 days.
- if the pain does not stop after 7-10 days, you should go to you doctor, and after the diagnosis you can maby continue with my workout, depending on the diagnosis. (diagnosis is very important, because depending on your diagnosis, you will do different workouts - reed my warning!)
- if your diagnosis is spondylolisthesis, lumboischialgia, fornt, back or side disk bulge or hernia and nonspecific acute and chronic pain with no known cause.
-for people that have reed my warning! (DO NOT! start the workout plan without reading it !)
-for people that reed about lower back and understand the causes and principles of lower back pain.
Understanding the lower back
The lower back is also called the lumbo - sacral area of the back. It is the part of the back between the bottom of the ribs and the top of the legs.
Most of the lower back is made up from muscles that attach to, and surround, the spine.
The spine is made up of many bones called vertebrae. The vertebrae are roughly circular and between each vertebra is a disc. The discs between the vertebrae are a combination of a strong fibrous outer layer and a softer, gel-like center. The discs act as shock absorbers and allow the spine to be flexible.
Strong ligaments also attach to nearby (adjacent) vertebrae to give extra support and strength to the spine. The various muscles that are attached to the spine enable the spine to bend and move in various ways.
Strong ligaments also attach to nearby (adjacent) vertebrae to give extra support and strength to the spine. The various muscles that are attached to the spine enable the spine to bend and move in various ways.
The spinal cord, which contains the nerve pathways to and from the brain, is protected by the spine. Nerves from the spinal cord come out from between the vertebrae to take and receive messages to various parts of the body.
Understanding lower back pain
1# WARNING!
Depending on your diagnosis you should chose your workouts.
Doing the wrong workouts can make your lower back condition even worse!
There are three things to consider here:
- if you have front (anterior) disk hernia, rupture or bulge
- if you have back (posterior) disk hernia, rupture or bulge
- or if you have side (lateral) disk hernia, rupture or bulge
Front (anterior) disk hernia, rupture or bulge (Spondilolisthesis - Anterolisthesis, front disk hernia and bulge)
It is a condition where your disk bulges or herniates forward of your spine.
Avoid exercices that push the disk further in to the direction of bulging: hyperextension of you back!!
Back (posterior) disk hernia, rupture or bulge Spondilolisthesis - Posterolisthesis, back disk hernia or bulge)
The opposite of anterior bulge is back bulge, where the bulge is pushing backwoods of you spine.
Avoid exercises that push the disk further in to the direction of bulging: flexing your core!!
Side (lateral) disk hernia, rupture or bulge (Scoliosis)
In this caused you can guess, the disk bulges or herniates or slips to the side of your spine.
Avoid exercices that push the disk further in to the direction of bulging: flexing your core in the opposite direction of the bulge!!
Can you know what type of bulge or herniation you have without consulting you doctor and doing MR?
NO, you can not be sure what type of lower back problems you have without MR!
You can guess what type of lower back problems you have:
After hyperextending (bending backwards) your lower back starts to hurt - usually front bulge or disk hernia.
After bending forward your lower back start to hurt - usually back bulge or disk hernia.
After leaning your core to one side, lower back stars to hurt on the opposite side - side bulge or disk hernia.
2# WARNING!
If you are not sure that you understand what movements YOU MUST NOT DO, depending on what condition you suffering, please ask first any question you have before starting workout!!
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