The lower back is a common area of pain and discomfort, especially as we age. Low back pain affects most of us at some point in our lives. Its prevalence is increasing due to the growing need for office jobs, more working days, less time wasted, more stress and anxiety, more travel and inadequate diet. However, if you learn how to take care of your back, you can maintain a healthy spine with simple routine follow-up; The one that teaches you how to strengthen your trunk muscles, relax your nervous system and encourage flexibility around the pelvis. A well designed regular program, may be enough to help cure low back pain or even avoid completely!
One of the keys to returning to optimal health is flexibility. It is important for everyone, regardless of age, realizing that stretching is essential to keep the body and overall well-being. If you do not stretch our muscles shorten over time. Shortening muscle gradually change the positioning of our body, which limits movement and affecting posture. This can lead to changes in how you stand, walk, feel, moves and feels in general. It can also cause ligament injury, chronic muscle stiffness, discomfort and pain. It is important to note that chronic inflammation and the lowest level and pain that people feel in your muscles and joints is the result of how you use your body, not how old they are.
Flexibility is especially compromised if you sit for long periods of time. Sitting for hours on several days can lead to a wide range of problems, including digestive, heart and musculoskeletal problems. When you are sedentary, muscles that are essential for standing and moving can go completely unused for hours. When the abdominal muscles, hips and buttocks remain flaccid for long periods become weak and sometimes even dysfunctional. This affects their ability to stand, walk, run, jump and lift heavy objects. Because the position is in a sitting position, other muscles, such as hip flexors (psoas, quadriceps) and hamstrings can become stiff and tight, as they remain in a chronic flexion position. Over time, these conditions make it easier for you to damage your back even make something simple like getting his jacket.
Stability is another key element in maintaining a healthy back. There is a specific group of muscles in the body that are responsible for providing stability within its entire body. Place, action and design make them ideal for ensuring postural stability over long periods of time; They are built for endurance rather than power. These muscles are the muscles of the pelvic floor (if you have contracted they have become Kegel exercises), the transverse abdominis, multifidus, psoas, and deeper trapezius muscles around the throat.
Yoga activates most of these muscles by-mula bandha bandhas, uddiyana bandha and jalandhara bandha. Mula bandha corresponds to the pelvic floor and many think that its contraction also initiates jalandhara bandha, or the contraction of the transverse and multifidus abdominis. Together, the pressure energy from the base of the spine, tightened around the waist and create a feeling of stability, lightness and exhilarating sensation (uddiyana results from bandha in “vol up”). The trapezoidal is a wide triangular muscle helps enlarge the upper back and neck bones, raise the heart and maintain a healthy position for the shoulders, head and neck, deeper throat muscles (jalandhara bandha). This effect can be felt in the instructions “lift the heart and lift the shoulder blades with the base of the skull on the back. ”
Relaxation is the last, but certainly not the least important in maintaining a factor of lower back pain. The nervous system, which is responsible for the movement of our muscles and sensations recorded, may also be responsible for muscle tension and consequent misalignment of the joints. If you are able to understand how to keep your nervous system calm, and maintain this over time, your muscles will remain relaxed over time and your joints will likely maintain a healthy range of motion. Your mind will also stay calm, but this requires attention every moment.