September 27, 2024

Stop Bending Your Back To Relieve Back Pain

13 minutes

Stop Bending Your Back To Relieve Back Pain 🛑💥

📚 Resources:

📖 https://backinshapeprogram.com/2024/07/stop-bending-your-back-to-relieve-back-pain/

If you've been dealing with a lumbar spine issue, such as a herniated disc, and have been told to do knee hugs or other forward-bending exercises for relief, you might be doing more harm than good. In today's podcast, we explain why these exercises are not helping and how they could be hindering your recovery. We'll dive into why these exercises are commonly recommended and what you should do instead to truly heal your back pain. 🏋️‍♂️💡

Why Forward Bending Feels Good But Is Harmful 😣⬇️

1. Stretch Sensation Distracts from Pain: Stretching the muscles in a curled-up position can feel nice, providing temporary relief.

2. Relieves Nerve Pressure: Flexing your lower back in poses like child’s pose can enlarge the spaces in the spine where nerves exit, reducing pressure and offering immediate relief.

Why Rounding Your Back Worsens the Problem 🚫🌀

Injury Origin: Most lower back injuries, like herniated discs, occur due to repetitive forward bending and poor lifting techniques.

Need for Stability: Your back needs to tighten and stabilize, but repetitive stretching interferes with this process.

Daily Flexion: Modern life involves a lot of sitting and forward bending, which undermines the healing process.

The Issue with Loss of Lumbar Lordosis 📉🪑

Natural Curve: The lumbar spine should have a backward-bending curve for optimal load-bearing and mobility.

Structural Changes: Over time, with constant flexion, your spine may lose its natural curve, making it more prone to injury and pain.

Common Misconceptions by Medical Practitioners 👩‍⚕️🩺

Many practitioners recommend forward-bending exercises because they are unaware of the underlying issues caused by these movements.

The focus is often on immediate pain relief rather than addressing the root cause of back pain.

Strategy for Effective Recovery 🛠️🆙

1. Control Spinal Stability: Learn to maintain your spine's natural curve (lordosis) and hold it steady.

Check out our Fixing Back Pain Masterclass for detailed strategies.

2. Core Stability Exercises: Start with exercises like the modified dead bug to safely build core strength and support your spine.

Final Thoughts 💬✨

If you've been struggling with back pain, it's crucial to understand the impact of daily activities and the exercises you perform. Eliminating unnecessary forward bending and focusing on stability can make a significant difference in your recovery.

#BackPainRelief #LowerBackPain #SpinalHealth #HerniatedDisc #CoreStrength #PostureCorrection #PainManagement #FitnessTips #HealthySpine #FixingBackPain #RehabExercises

Chapters:

0:00 Introduction

0:57 A Pleasant Stretch

1:17 Reduce Nerve Pressure

2:16 the Big Problem

3:34 Loss Of Normal Curve

4:55 It’s Not A Muscle Spasm

7:24 Why Are They Recommended?

9:07 A Normal Spine

10:55 So…What Now?

...more

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By Back In Shape

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