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신전운동 디스크있는 분들에게 너무 좋지요 좋은 정보감사해요
Back disc pain can be alleviated by performing extension movements in the lumbar lordosis position.
2024.08.05 23:45
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I have suffered from back pain due to a disc problem.
At this time, I found a YouTube video and casually followed the stretching exercise.
The lower back pain has worsened.
The stretching that worsened lower back pain the most
I was lying down and lifting one leg at a time in a stretching position, and after trying it a few times, it seemed to feel a bit better, but the next day the pain got worse.
Oh, noㅠㅠ
It's my fault for blindly copying just because of the high YouTube view count.
After studying more about lower back disc pain
I asked around and followed a more refined stretching routine, which helped alleviate my lower back disc pain.
The movement I followed is a lumbar extension posture in the lumbar extension exercise. It's easy to follow, so I perform the extension exercise lying down in the morning and evening, and standing during the day.
I try to maintain a C-shaped curve in my lower back while walking.
I have been somewhat freed from back pain through consistent effort.
For those experiencing back pain due to disc problems, try following along ~
== Source: EBS Story ==
Professor Jeong Seon-geun: If you stay still with a good posture
The disc has the ability to heal itself.
Things will get better over time.
Reasons why the disc gets damaged
✔When lifting very heavy objects forcefully
The pressure inside the disc increased and burst.
✔Although it is a small effort, when it is repeated continuously
✔ Sitting in a bad posture for a long time, causing the herniated disc to push against the annulus fibrosus.
How should I correct my posture and how often should I do it?
Lumbar lordosis posture ~
1) Stand with your feet shoulder-width apart.
2) Place both hands on your hips.
3) Push your stomach forward and tilt your waist backward while inhaling through your nose, and also tilt your head back slightly. (Tilt your head appropriately)
4) After holding for 5 seconds, return while exhaling through the mouth.
They will do it even while lying down.
Make a C-shaped curve by resting your hand on your chin or touching the ground.
At this time, the intensity should be moderate enough to not cause pain.
Repeating this movement repeatedly can cause the lumbar spine to form a C-shaped curve, which may alleviate lower back pain.
Bending during the shrine ritual is strictly prohibited.
The kneeling exercise performed while lying face down
Once in the morning and once in the evening
Please maintain breathing for about 5 to 10 minutes at a time.
Standing and sitting shoulder exercises are better the more frequently you do them.
It is best to do it approximately once every 30 times, depending on the situation.
It is good to repeat holding for 5 seconds about five times.
Source: EBS Story
Exercises and Postures to Avoid When You Have a Herniated Disc
Sit-up
Bending the waist
================================
I tried to imitate it.
The kneeling exercise done while lying down
When the lower back pain was severe, even just doing the first movement made my back form a C shape, giving me a refreshing feeling.
Once the lower back pain eases a bit, you can follow through with the second and third movements.
Staying for about 5 or 10 seconds in the third movement also seems good.
Check the extent of your back pain.
It would be good to adjust the intensity of exercise.
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