How to do spinal chord expansion exersize?
iam suferinf of my back pain for more than one year i walk a lot cover lots of ground i work as an engineer
Answers:
Pilates is the way to go - it strengthens all the major core muscles (the ones that hold you upright and keeps you in balance) Check out DVD's or try your local gym for a class. It is the exercise type that physiotherapists use to strengthen and tone muscle. However (I'm a podiatry student so can't stop myself with this bit... forgive me!) although back pain is often related to weak core muscles, it could aslo be because you may have some gait dysfunction which could be corrected by orthoses. My advice is to try the pilates and wear shoes with a broad and cushioned sole, preferably lace up to hold you foot properly. If this doesn't help then please see a podiatrist who can propely analyse what is happening when you walk. Your feet can be a major factor for low back pain since the force from each step travels back up the body - if you don't have enough shock absorption in the way your bones are 'put together' (your biomechanics) then it means a higher force is acting on your back than it is able to deal with. Good luck, hope that makes sense!
ciccuit traning is good for a range of fitness reasons but there is one exersice that could hep you with this prob.
lay flat on the floor hands and feet extended,
raise your ands and feet off the floor for one rep you should feel your muscles working in your lower back and slightly in your abs
do this 20 times stop do this x3 = 60 reps
You will see some strength develop in your back
what you might be feeling is just an over use injury which meens that you shouldn't be doing too much see you GP for a full review. he might refere you to a physio or fitness instructor at your local sports centre>
Hope this helps
Nick
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Answers:
Pilates is the way to go - it strengthens all the major core muscles (the ones that hold you upright and keeps you in balance) Check out DVD's or try your local gym for a class. It is the exercise type that physiotherapists use to strengthen and tone muscle. However (I'm a podiatry student so can't stop myself with this bit... forgive me!) although back pain is often related to weak core muscles, it could aslo be because you may have some gait dysfunction which could be corrected by orthoses. My advice is to try the pilates and wear shoes with a broad and cushioned sole, preferably lace up to hold you foot properly. If this doesn't help then please see a podiatrist who can propely analyse what is happening when you walk. Your feet can be a major factor for low back pain since the force from each step travels back up the body - if you don't have enough shock absorption in the way your bones are 'put together' (your biomechanics) then it means a higher force is acting on your back than it is able to deal with. Good luck, hope that makes sense!
ciccuit traning is good for a range of fitness reasons but there is one exersice that could hep you with this prob.
lay flat on the floor hands and feet extended,
raise your ands and feet off the floor for one rep you should feel your muscles working in your lower back and slightly in your abs
do this 20 times stop do this x3 = 60 reps
You will see some strength develop in your back
what you might be feeling is just an over use injury which meens that you shouldn't be doing too much see you GP for a full review. he might refere you to a physio or fitness instructor at your local sports centre>
Hope this helps
Nick
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