Self-Relief for Lower Back Pain

In the previous short article 'Train the Core Effectively' we mainly shared the relationship between waist pain and core stability and initial solutions. This article we continue to share waist pain treatment, this article we mainly share the health of the lumbar spine and the flexibility of the thoracic spine.

If you have a lumbar disc herniation, you can see this series.

There are many joints in the human body, some of these joints are stable, and some are flexible. This characteristic allows us to perform movements with a greater range of motion, and also to generate some force. If all joints were stable, our movements would be very stiff; and if all our joints were flexible, we would not be able to generate enough force. Therefore, the human body is designed to have adjacent joints with opposite characteristics: one stable joint connected to a flexible joint. This theory is called 'Joint Alternation Theory'

The characteristics of the lumbar spine are stability, it exists at the lower end of the spine and bears the greatest pressure, while the characteristics of the thoracic spine are flexibility, which is to provide a greater range of motion

In life, we often cause waist pain because of incorrect posture and movement patterns. Next, we will share the relationship between the flexibility of the thoracic spine and the health of the lumbar spine from two dimensions

I. Thoracic spine restriction in the sagital plane and lumbar spine health and solutions II. Thoracic spine restriction in the horizontal plane and lumbar spine health and solutions

I. Thoracic spine restriction in the sagital plane and lumbar spine

Thoracic spine restriction in the sagital plane means that the thoracic spine is restricted in the sagittal plane of the human body, which is the normal physiological curvature of the thoracic spine. However, the posture of many people in life causes the thoracic spine to exceed the normal range, resulting in a posture of 'hunchback'

Hunchback

Harm

a. Increases the risk of shoulder injuries

Thoracic spine restriction in the sagital plane leads to limited arm elevation. In life or sports, if you need to perform arm movements that require over-the-shoulder movement, you may be injured

b. Increases the risk of waist injuries

When the thoracic spine is restricted in the sagital plane, not only will it limit the arm movement upwards, but it will also lead to the loss of stability of the lumbar spine, which will cause the lumbar spine to compensate for the movement, leading to discomfort after pushing the shoulders or squatting

Solutions

1. Ground Angel

Ground Angel

Lie on your back, bend your legs at 90 degrees, with your feet wide apart and at the same level, placing your feet on the ground

Extend your arms vertically and press them against the ground. Always keep the bottom of your arm vertically against the ground

Slowly exhale to push up to the maximum range. Inhale to lower down

5-10 repetitions, 2-3 sets

• 2. Wall Angel
• Wall Angel
• Stand with your back against the wall, slightly tucking your chin, your neck against the wall
• Extend your arms vertically and press them against the wall, always keeping the bottom of your arm vertically against the wall
• Exhale to slowly push up to the maximum range. Inhale to lower down

5-10 repetitions, 2-3 sets

II. Thoracic spine restriction in the horizontal plane and lumbar spine health and solutions

• Thoracic spine restriction in the horizontal plane means that we have limited rotation. The thoracic spine has a certain rotational range in the horizontal plane. The normal human trunk can rotate at least 45 degrees, of which the thoracic spine can provide 30 degrees, and the lumbar spine only provides 10 degrees
• Thoracic spine rotation test (Pass standard: 45 degrees on both sides and balanced)
• Harm
• Limited rotation when turning to pick up objects. In life and sports, we often need to make trunk rotation movements, which are primarily provided by the thoracic spine

Solutions

1. Rib Twist

Rib Twist

Lie on your side with your hips tucked under, your head resting on a 10-15cm thick pillow

Extend one arm and grab the rib on the side, and extend the other hand to relax on the flat surface

Exhale to slowly turn towards the back, inhale to restore

5-10 repetitions, 2-3 sets

Advanced action: Side book flip

Lie on your side with your hips tucked under, your head resting on a 10-15cm thick pillow

Extend your arms vertically and flat against the trunk

• Grab the tip of the arm with the upper arm to the side, exhale to slowly pull towards the back
• 5-10 repetitions, 2-3 sets
• 2. Prisoner Twist
• Prisoner Twist

Kneel on both knees, tucking your hips towards your heels

Place one hand lightly on the back of your head, avoiding pressing on the cervical spine

• Move your trunk to rotate towards the ceiling
• 5-10 repetitions, 2-3 sets
• 3. Sumo Rotation
• Sumo Rotation

Squat on the ground, with your feet pressing against the ground (if you cannot press your feet against the ground, raise your heels)

Hold a wooden stick with one hand grabbing the bottom end and the other grabbing the middle end

• Lift the stick towards the side of the upper hand, keeping the stick vertical
• 5-10 repetitions, 2-3 sets
• Summary: Today we mainly shared the relationship between the flexibility of the thoracic spine and waist pain. Remember the sentence 'The pain location is not always the root cause'. Follow the above actions and you will become more relaxed
• I am MHP Physical Training, I only tell you the real fitness.

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• 5-102-3

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MHP