5 exercises to strengthen the spine, relieve back pain and make the spine more stable
For office workers, back pain should be a common problem. Take me as an example. I don’t dare to bend down easily, and even if I lower my head and pick up a heavy object, I will feel a dull pain in the waist. I have been in the car for a long time, and I don’t know what happened when I came back. I can’t lift my legs. The back pain is more serious than before. I thought it would be better if I went home and rested for a day, but I didn’t expect it to be much. In desperation, I went to the doctor and found out that it was a problem with the iliopsoas muscle. The problem of tension and fatigue of the iliopsoas muscle is very common in modern people, and the problem of the iliopsoas muscle is a problem for most people who sit and work less. one of the important reasons.
For people who like to exercise and fitness, since the iliopsoas is the main muscle group responsible for flexing the hip joint of the human body, its function is closely related to whether we are dignified or not. When the iliopsoas muscle group is too tight or If you are weak, the pelvis and spine of the body will be out of place, which will lead to knee pain, low back pain and so on.
For yoga practitioners, when switching between different poses, many people's legs can easily stretch to between their hands, but some people can't, which is also too much for the iliopsoas Tension is related to the word iliopsoas. Maybe you can often come into contact with it, but you may not know it in detail. This small muscle can help us run faster, lift the ground higher, and yoga poses are more connected in series. Relaxation makes the posture more upright. Today we will re-understand this very important muscle group - the iliopsoas.
What is the iliopsoas: The iliopsoas is a muscle group composed of the iliacus and the psoas major. It plays a very important role in flexing the hip joint and maintaining the structural stability of the lower limbs. It plays a very important role in our daily walking, This muscle group is used in running, sports, etc. The psoas major is located in the deepest part of the rectus abdominis, so that the lumbar spine can be flexed and laterally flexed to control the adduction of the hip joint. The iliacus is located in the lower iliac of the rectus abdominis. In the fossa, it has the same function as the psoas major.
Importance of the iliopsoas:
The daily work mode of modern people is often to sit in front of the computer for a day. When a person is in a sitting position, the iliopsoas muscle is in a shortened state, and it will become stiff, tense and weak over time. If the gluteal muscle is the same If you are weak, it will lead to an anterior pelvic tilt, which is why some people are very thin, but their belly is abnormally prominent.
When we usually do some leg-lifting postures, if we feel particularly strenuous, or go upstairs is particularly strenuous, it is also a problem with the iliopsoas muscle, which leads to an imbalance of body muscle strength, which in turn affects the movement of the lower limbs.
The forward tilt of the pelvis due to the tension of the iliopsoas muscle will bring huge pressure on the lumbar spine, causing the muscles of the lower back to be overloaded and causing symptoms such as back pain.
Causes of iliopsoas muscle problems:
When our body is in a sitting position where the knee joint is higher than the hip joint for a long time, such as tilting Erlang’s legs, etc., or the body leans forward excessively, and habitually lifts the feet on the bench for a long time, it will cause the iliac waist. The muscles are in a state of tension and contraction. If there is a lack of targeted exercise methods for a long time at this time, the iliopsoas muscles will become tense and stiff and then various problems will occur.
For people who exercise regularly, if they forget to stretch the iliopsoas after exercising, it will also cause them to be in a state of tension and shortening for a long time, which will also cause many problems.
Self-test whether there is a problem with the iliopsoas:
First, the body is in a supine position, the knee joints of the legs are placed on the edge, the body is completely flat, hug one leg with your hands, lift until the calf is parallel to the ground, and the other leg hangs down naturally. If the muscles are not tense, the thigh will not leave the cushion surface. If it is in a tense and shortened state, the thigh will be lifted off the cushion surface unconsciously.
How to improve the problem of iliopsoas muscle tension, shortening and weakness: We can help relieve the tension, stiffness and weakness of the iliopsoas muscle group through a set of stretching, relaxation and strengthening exercises for the iliopsoas muscle.
First, the body is in a kneeling position on the mat, the left knee is flexed, the calf and the mat are kept vertical, the thigh is parallel to the mat, the knee of the right leg is on the ground, the forefoot of the right foot is on the ground, and the spine of the upper body is kept straight. Extend vertically upwards, slightly tilt your shoulders back to open your chest, put your hands together in front of your chest, and hold the pose for 15 seconds after maintaining a steady breath.
Then flex the right knee, lift the right calf straight up and grab the instep of the right foot with your right hand, inhale, pull your right calf to the hip position with a slight force, and keep the upper body upright Keep straight, do not tilt left and right, keep the body's pelvis in a neutral position, wait for the body to stabilize and maintain the posture for 20 seconds, then switch legs and stretch.
The body starts from a fully squatting position. The feet are separated by more than one shoulder width. The toes of both feet are abducted. , otherwise it will bear excessive pressure, keep the upper spine straight and extend upward, the shoulders sink naturally, the hands are clasped together in front of the chest, the forearms of both hands are parallel to the pad surface, the waist and abdominal muscles are tightened to exert force, and the posture is maintained. For 15 seconds, maintain a smooth and long breathing rhythm throughout the movement, and do not hold your breath.
Then turn the body on the right side from the squatting position, bend the knee of the left leg, the calf is upright, the left leg is in front, the right leg is stretched back and the knee touches the ground, the upper body is kept straight, and the waist is bent down. The back and buttocks are in a straight line, the shoulders are stretched back, the left hand is straight back to grasp the toe of the right foot, the right hand is extended vertically downward to compact the mat surface, the eyes look at the position of the right fingertip, and after the breathing is stable, Perform the operation of changing legs and turning the body.
First, lie flat on your back on the mat, press your head, neck, and back against the mat, bend your knees, lift your legs up to your lower abdomen, and place your right foot on your left leg. The front side of the knee joint, and then use your hands to hug the back side of the two thighs. Note that the shoulders are in a relaxed state, not tight. After the movement is stable, perform the reverse exercise.