STANDING SPINAL STRETCH (TREAT PAIN IN LOWER BACK)
For a housewife or a manual worker, certain tasks are very tiring for the back and detrimental for spinal health, such as:
Even hobbies and lifestyles can tax your spine, if you sit leaning back on the couch, armchair or bed cushions or if you bend over your favorite hobby item, your laptop or your cell phone for long periods of time.
Such tasks or lifestyles cause an accumulation of tension 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 middle, in order to support your lower back during all of your waking time. Of course, this does not strengthen your spine. It is and should be taken as a temporary measure. The problem can be remedied only by strengthening the spine and retraining your muscles to hold your body in a better posture. Even surgery will not remedy the problem, unless you follow up with specific strengthening and stretch exercises.
If people take breaks from repetitive tasks or positions which tax their spine, they can prevent the accumulation of chronic tension which will lead to weakness and deterioration of the spine. Part of prevention is to make corrections in your body posture using things around the house, such as:
In general, in order to relieve tension built-up, one needs to do 3 things, in the following order: Relax, stretch and strengthen.
This video will give a quick and easy way to release tensions “on the go”. As an example, we will use the task of washing dishes at the sink. But it can be applied anytime, anywhere using any other substitute you find in your environment, as long as it is at the appropriate height (at the same level as your hips - or a bit higher), such as:
Dur 2:26
- Washing dishes, food or clothes by hand
- Preparing food on a counter top or cooking,
- Performing medical procedures for surgeons and dentists
Even hobbies and lifestyles can tax your spine, if you sit leaning back on the couch, armchair or bed cushions or if you bend over your favorite hobby item, your laptop or your cell phone for long periods of time.
Such tasks or lifestyles cause an accumulation of tension 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
- Chronic tension and pain in the back and neck
- Poor posture, lack of balance
- Loss of strength and stamina for standing and walking
- Lower quality of life.
Remedies
The usual remedy recommended is wearing a brace around your middle, in order to support your lower back during all of your waking time. Of course, this does not strengthen your spine. It is and should be taken as a temporary measure. The problem can be remedied only by strengthening the spine and retraining your muscles to hold your body in a better posture. Even surgery will not remedy the problem, unless you follow up with specific strengthening and stretch exercises.
If people take breaks from repetitive tasks or positions which tax their spine, they can prevent the accumulation of chronic tension which will lead to weakness and deterioration of the spine. Part of prevention is to make corrections in your body posture using things around the house, such as:
- Sit supporting only the small of your back with a cylindrical cushion or rolled up towel. Don’t lean back. There should be no support behind your thoracic spine.
- Don’t lie in bed in a flexed position reading or watching TV for long periods of time.
- 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 3 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 a quick and easy way to release tensions “on the go”. As an example, we will use the task of washing dishes at the sink. But it can be applied anytime, anywhere using any other substitute you find in your environment, as long as it is at the appropriate height (at the same level as your hips - or a bit higher), such as:
- Bathroom lavatory
- The arms of a heavy armchair
- Balcony railing
- Wall mounted exercise rails or rings
Dur 2:26