"Oh my back!" No more crying! Try this exercise.

Everyone experiences back pain at some point in their lives. The key is how long it lasts. If you strengthen the muscles surrounding your back, including your erector spinae, through regular exercise, the pain will quickly subside. However, lack of exercise not only increases the incidence of back pain, but also increases the risk of developing conditions like a herniated disc.

 

This article introduces a simple exercise to strengthen the erector spinae muscles and prevent herniated discs in the Hanjang Exercise program. The second exercise in the "Back Strengthening Exercises" series is the "McKenzie Extension Exercise." We learned about this with the help of instructor Kim Gyu-nam from Quat. Quat is an integrated health management platform that offers exercise programs such as Pilates, stretching, aerobic exercise, and strength training.

◇The lumbar spine must maintain a "C-shaped curve." The normal lumbar spine is curved forward, forming a convex "C" shape. Modern people find it difficult to maintain this position. Sitting for long periods of time, staring at a computer monitor, naturally causes the lower back to curve into an inverted "C." Sitting on the floor or carrying heavy objects also contributes to this tendency. Maintaining this inverted "C" position for extended periods of time causes the intervertebral discs between the vertebrae to gradually shift backward. Intervertebral discs are elastic cartilage structures sandwiched between the vertebrae, which facilitate movement of the lumbar vertebrae and absorb shock. These discs, if pushed backward, can protrude backward, causing nerve inflammation and leading to a herniated disc. This condition is more commonly known as a "slipped disc." When a disc ruptures, the nucleus pulposus within it leaks out, potentially irritating the nerves and causing radiating pain in the legs.

 

McKenzie's Temple Exercise: Strengthening the Muscles That Shape Your Back Muscles help the C-shaped lumbar spine maintain its proper shape. Among them, the erector spinae muscles, located near the lumbar vertebrae, play a crucial role. Strengthening these muscles can help restore the lumbar spine to its normal shape, preventing herniated discs. Even if the intervertebral disc is damaged, it can also help it heal quickly. A representative exercise for strengthening the erector spinae muscles is the McKenzie extension exercise. This exercise corrects the lumbar spine shape and strengthens the erector spinae muscles by relaxing and contracting them. However, caution is advised for those with severe herniated discs, spondylolysis, or spinal stenosis, as this exercise can worsen symptoms.

 

 

◇Follow the McKenzie Temple Exercise

 

▶Action= Lie face down on your stomach with your legs comfortably hip-width apart. Place your inner ankles on the floor. Bend your elbows and place your hands parallel to your eyes, palms resting on the floor. Lift your head slightly off the floor and look diagonally at the floor in front of you. When viewed from the side, the line from your head to your waist should form a straight line. Lean your upper body forward, imagining your chest rising from the floor. Tighten your abdominals as if pushing against the floor, and tighten your buttocks. Hold for two to three seconds, feeling the tension in your spine from your waist to your upper back. Exhale. Inhale to return to the ready position. If you've engaged your muscles well, you should feel a dull, sore, or burning sensation across a wide area from your waist to your upper back.

▶Number of exercises and rest time = Perform 3 to 5 sets of 15 reps of each exercise, leaning your upper body forward and lowering it. It's best to take short breaks of about a minute between sets.

 

▶Intensity control= The more you press your palms against the floor, the easier the movement becomes. If the movement is easy, keep your palms lightly pressed against the floor and lift your upper body using your waist, abdominals, and glutes. If you want to increase the intensity, lower your palms. The lower your palms are from your head toward your body, the more you can lean your upper body forward.

 

▶Postures to watch out for= Be careful not to lean your neck back. Keep your gaze straight ahead. Proceed with the movement without moving your neck. Maintain tension in your abs and buttocks throughout the movement. If you let your strength slacken, you risk overexerting your lower back muscles. While it's okay to feel a slight pain in the mid-lower back when leaning back, you shouldn't feel a pulling pain from your buttocks down to your legs. If you feel a sharp or tingling sensation in your lower back, you should lean back less. Then, slowly return to the ready position.

 

 

====================

When your back hurts, it really hurts from head to toe.

I feel sick,

I think my personality is becoming more sensitive

 

I'm sharing this because it seems like stretching would be good for you.