Standing stretch of spine and lower back
For a housewife or a manual worker, certain tasks are very tiring for the back and detrimental for spinal health. Washing dishes, food or clothes by hand, preparing food on a counter top or cooking, performing medical operations for surgeons and dentists, even people who sit or lie back on cushions with their lower back in a hunched position for long periods of time - all these are situations which will end up in lower back pain sooner or later.
Such tasks or lifestyles cause a condition called RSI (repetitive syndrome imbalance), due to overwork of a certain area of the body and a weakening in another. An accumulation of tension is created along the spine, especially at the lower back area (sometimes in the shoulders and neck, too), resulting in unpleasant symptoms, such as:
Remedies
The usual remedy recommended is wearing a brace around your lower back, and eventually spinal surgery, which may not correct the problem, unless the patient follows up with a constant regimen of physical therapy - which is rarely followed.
Yet it could have saved them from hardship and surgery if they had exercised preventatively. When treated early, none of the above unpleasant situations have to happen. If people learn to at least take breaks from repetitive tasks which tax their spine and lower back, their daily life need not lead to pain and malfunction. After all, the best approach is PREVENTION.
Part of prevention is to make corrections in your body posture and things you use around the house, such as:
- Support your lower back with cushions when you sit - not your upper back. Sit with straight spine.
In general, in order to relieve tension built-up, one needs to do two things, in the following order: Relax, stretch and strengthen.
This video will give an easy and quick way to release tensions and relax the tired muscles that tax the spine instead of supporting it. The instructions in this video are intended to help you avoid a detrimental accumulation of negative factors. As an example, we will use the task of washing dishes at the sink and what you can do often or at the end, to get rid of tension and renew it. But it can be applied anytime, anywhere doing anything that makes your lower back ache.
Such tasks or lifestyles cause a condition called RSI (repetitive syndrome imbalance), due to overwork of a certain area of the body and a weakening in another. An accumulation of tension is created along the spine, especially at the lower back area (sometimes in the shoulders and neck, too), resulting in unpleasant symptoms, such as:
- Chronic lower back pain
- Spinal disc deterioration or even herniated discs
- Pinched nerves causing sciatica in the legs he thoracic or cervical spine
- Pain, stiffness and inflexibility along the spine and inability of one section of the spine to cooperate with the rest of it
- Constant poor posture
- Leg muscle weakness and pain, causing difficulty in walking or standing
- Lower quality of life.
Remedies
The usual remedy recommended is wearing a brace around your lower back, and eventually spinal surgery, which may not correct the problem, unless the patient follows up with a constant regimen of physical therapy - which is rarely followed.
Yet it could have saved them from hardship and surgery if they had exercised preventatively. When treated early, none of the above unpleasant situations have to happen. If people learn to at least take breaks from repetitive tasks which tax their spine and lower back, their daily life need not lead to pain and malfunction. After all, the best approach is PREVENTION.
Part of prevention is to make corrections in your body posture and things you use around the house, such as:
- Support your lower back with cushions when you sit - not your upper back. Sit with straight spine.
- Don’t lie in bed in a hunched position reading or watching TV for long periods of time.
- Sit or even lie, supporting mainly the small of your back with a cushion.
- Build kitchen cabinets according to your height - higher than the standard - especially if you are tall, so you don’t have to stoop when using the countertop or sink.
In general, in order to relieve tension built-up, one needs to do two things, in the following order: Relax, stretch and strengthen.
- First, relax the chronic tension along your spine and especially the lower back (instructions on separate videos)
- Stretch the tired muscles, as often as you can, without overdoing (like in this video)
- Strengthen the weak muscles with special exercises (instructions on separate video)
This video will give an easy and quick way to release tensions and relax the tired muscles that tax the spine instead of supporting it. The instructions in this video are intended to help you avoid a detrimental accumulation of negative factors. As an example, we will use the task of washing dishes at the sink and what you can do often or at the end, to get rid of tension and renew it. But it can be applied anytime, anywhere doing anything that makes your lower back ache.