HELP! the unfortunate.. plz *about lower back*?
Question:
I did full sit-ups which caused stress on my lower back and it's been hurting for a month *only when i use my lower back* it's not causiing me serious problems but i'm getting worried. the reason i'm not seeing a doctor is cuz my family isn't very rich and i can't afford to go see a chiropractor nor a back-doctor. my parents dont have time for me to go see a doctor in any public-insurenced hospitals so my only hope is Medicine... plz if u kno wat medicine to take or wat to do for the lowe back pain from doing sit ups, tell me anything u know about it. -Thx
Answers:
Your family must have some sort of insurance, so see your regular family doctor.
The best way to help your injured back is by strengthening both your back and your abdomen. Pilates exercises are perfect.
Examples:
The Zip and Hollow:- Start Position
Lie on your back in the relaxation position with your knees bent toward your chest.
Put your hands on the area of your abdomen that would be covered by the front part of a bikini. (the “bikini patch”.
Have your thumbs touching at the navel, and your fingers touching at the midline, about 6 cm below the navel.
The Zip and Hollow:- Action
Now imagine that you have to zip into a very tight pair of jeans: -
Hollow the area under you thumbs and fingers toward your spine. There may only be a very small movement. (Maintain Pelvic Neutral!)
Now imagine (if it hasn’t aready happened), that the area under your fingers is being zipped together like that tight pair of jeans! (keep the rest of your body relaxed, and maintain Pelvic Neutral!)
What it does:
This is an isometric abdominal exercise. Use it through the day to facilitate Transversus abdominis protection of the lower back.
The Dart:- Start Position
Lie on your front with small pillow under your forehead if you wish.
Arms at your sides with palms facing inward. Legs together and toes pointing.
Anchor the scapulas.
The Dart:- Action
Breathe in, zip and hollow, (imagine there is an egg under your stomach which you do not wish to break) and lengthen your spine, especially the back of your neck.
Clench buttock and thigh muscles.
(Breathing out): pull your shoulders downward, and up off the floor.
Breathe in and hold while maintaining a long body.
(Breathing out): slowly lower your head and shoulders.
Repeat three to six times/
What it does:
Works the back extensor muscles without over-extending.
More pilates exercise ideas:
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