Good evening, friends, here I have a solution for those low back pains that constantly afflict us and even more so for those of us reading this we spend long hours stuck on the computer. If you read have read my previous posts you may have noticed that I study physiotherapy, and what I will present next is a small series of exercises that we can do in the comfort of our home, to gradually eliminate such pain.

  Anatomy  

First of all let's start with some anatomy, we must remember that our spine is composed of vertebrae, where we can find the cervical, dorsal and lumbar vertebrae. The column has physiological curvatures known as lordosis and kyphosis, when these are compromised, the problems begin.

Between each of the vertebrae we can find the intervertebral disc, which is composed of fibrous rings and a nucleus pulposus.

Mechanism of injury occurs when we subject repetitive bending forces to the spine, since the spine is primarily designed for extension. That is why vicious postures of flexion and this repetitive mechanics sustained over time lead us to develop lumbago, which is nothing more than a pain in the lower back or lower back.

In the image above you can see the disk and nucleus pulposus, and as these due to the movements of the column are yielding and breaking through the fibrous rings, causing hernia and nerve entrapment.

  Review posts of Williams 

These exercises, even if they are read crazy, act under a principle of flexion, seek to increase the intervertebral space, with the aim of avoiding the appearance of a herniated disc or if it already exists, to be able to avoid its progress. The exercises presented below should be done 3 to 5 times a day, with a minimum of 10 repetitions of each one and the number of repetitions is progressing little by little until reaching 15 repetitions.

As we can see we have numbers in each of the exercises, which indicates that they are progressive, we must begin with the most basic starting from position one, where we are supposed to flatten the back, explain, level of the lower back is formed A curve we can ask someone to put our hand and crush it, holding this for about 5 seconds, repeating this procedure 10 times. The idea is that at the end of a week we manage to gradually integrate all the exercises in our routine and gradually we will appreciate how it diminishes our back pain.

This is one of the methods used to combat hernias, before I had already published a posts where I explained the other method with the beginning of extension, I even put a video explaining the exercises in detail. I hope you serve them and put it into practice, remember that in constancy is the secret.

Images taken from:

https://pixabay.com
Http://www.cuidateplus.com/enfermedades/musculos-y-huesos/lumbalgia.html
Https://www.slideshare.net/boxerperuano/anatomia-columna-vertebral
Https://www.atlantotec.com/es/trastornos/hernia-discal-discopatia-protusion-discal
Http://ejerciciosterapeuticoscree.blogspot.com/2015/01/ejercicios-de-williams.html