For many, L5-S1 is a strange symbol, but those who suffer from lower back pain know it more than well and know exactly what area of the back they are referring to: it is the abbreviation for the last lumbar vertebra and the first sacral .
Let's see what are the causes of lumbar back pain and the most suitable exercises to alleviate it.
Causes of lumbar spine disorders
The area we are talking about is often the site of protrusions or hernias or even simply disorders deriving from a common as well as neglected matter: hydration.
It may also happen that the pain is concentrated in that area following an internal malaise of the organs and in that case we speak of visceral pain reported . Ultimately, an injury or a twist made without heating can be really decisive.
Usually the pain around that area can also manifest itself in case of blockages to the digestive system often of an emotional nature or menstrual problems.
If then the body is overweight, the back immediately suffers: start moving disciplines gradually and simultaneously open the way to a path to lighten you physically and mentally.
Finally, an incorrect posture will immediately reflect on the lumbar area, especially if the lumbosacral curve is stressed in tension and there is no toning work on the rectum of the abdomen and the psoas.
In the psychosomatic view the painful symptomatology in that part of the back brings back to the fatigue of supporting the weight of life; one must review one's relationship with the sense of duty, and one can orient oneself towards the search for what is flexibility and adaptation, patience towards oneself.
What are the types of low back pain and the most suitable therapies?
Exercises for lumbar back pain
- Meridian stretching is a wonderful self-therapy to keep body awareness active. However, special attention must be paid to the exercise dedicated to the spleen and pancreas and connected to the Earth element. The second exercise must in fact be performed with the utmost graduality and attention : at the beginning we can support ourselves with our forearms and we must absolutely have confidence in the flexibility of the body. Considering that each body takes on and progresses differently, listening to oneself becomes fundamental.
- All the exercises that go to strengthen the abdominal center are a panacea. But be careful not to carry out the classic abdominal which, if poorly performed, also goes to overload the cervical, causing discomfort in the neck. Better to work on the deep musculature through the breath and build a solid foundation of action that starts from the area corresponding to the eastern dan tien .
- Yes to the pilates crunches, and to the release on the stability ball performed with due precautions. Well also some positions of yoga that work specifically on the strengthening of the abdominal area starting from the breath.
- The exercises for preparing to perform tai chi forms are excellent for releasing the lumbar part. Letting go of this part of the body means being able to feel rooted. You may have present videos or mental images of people moving like the wind and the water, which fluidly passes the weight from one leg to the other. To reach that softness you go through the exercises called "unwinding the silk cocoon".
Finally, it is essential to maintain relaxation, so beware of all those masters who impose an exaggerated position on an antiverso basin, you risk going to do worse. They make the expenses ileopsoas and rectus femoris, with consequent shortening in the case in which the position is forced.
On the other hand, the opposite is also true, namely that a shortening of these muscles causes the pelvis to position forward.
In some schools of tai chi, muscle stretching is completely neglected and the same goes for attention to breathing. Always listen to yourself.
