Low back pain is considered an indefinite pathology encompasses different types of disease located in the lower back. Its diagnosis is often very common and widespread, but the term itself does not provide information beyond mere semantics “lumbar pain” without explaining the cause, motive or the exact location of the lesion.
Backache
The lumbar area is situated on the lower back area and consists of five free vertebrae articulate with each other, with the exception of the fifth lumbar (L5) articulates with the sacrum. On the top is built with so-called twelfth dorsal vertebra (D12). In addition to these vertebrae, the area is made up of muscle complex in what stands out for its volume, power and importance, the quadratus muscle located on either side of the column, which generates the movement of the area.
The lumbar spine allows flexion, extension, rotation and lateral flexion. Houses the final part of the spinal cord, called “horsetail”, hence the 5 lumbar disk start by the side holes of each vertebra to the bones, muscles, ligaments and skin of the inguinal, lumbar and members lower.
The lumbar addition to the burden on the rest of the spine, supports the efforts from the rising of dollars, so what should be very careful when making this type of maneuver to avoid damaging the area. The hygiene of the column, meaning that the set of principles and rules to safeguard the health of the column and guard against disease and damage, is vital. In subsequent lines outlined a series of simple tips prophylactic or preventive measures:
a) Keep the back straight
b) Sit properly
The sacral area and buttocks should be well supported at the bottom of the seat. The back straight and attached to the back. Feet flat on the floor. Knees slightly lower than the hip. Avoid tilting back when we go to any activities.
It should affect the above specs, in occupations that involve prolonged sitting stay: Office clerks, truck drivers, etc.
c) Properly weights upload
To raise a weight from the ground should flex the legs and put a straight trunk. Thus, the effort is done with the legs and arms.
You should not lift weights with your legs extended and the effort falls on the vertebrae L4, L5 and S1, resulting in very painful lower back pain.
You should not lift weights above his head, to prevent hyperextension of the spine especially at the level of vertebrae L4, L5 and S1.
You should not lift weights well separated from the body, to prevent overloading of the tonnage and column.
d) Application of a heat source in the area (electric blanket)
As quoted in the preceding article concerning the cervical spine is an important consideration in the care of our backs. It prepares the muscles, relaxing and avoiding the development of contractures.
e) Performing specific exercises
There are countless exercises, personally I think it is preferable to recommend 3 or 4 easy to do to avoid problems they involve.
Tags: Back pain, lumbar pain, preventive measures, specific exercises, vertebra
