While our movements were severely restricted due to the coronavirus (Covid-19) pandemic, the epidemic disease of the century, which deeply affected our daily life habits for the last year, the hours we spent in front of the computer increased due to the transfer of business life to the home environment; This situation triggered back pain in many people.
Acıbadem Kozyatağı Hospital Physical Therapy and Rehabilitation Specialist Prof. Dr. Halil Koyuncu “Business life is a facilitating factor in the formation of pain. During the Covid pandemic, the shape of the body was distorted due to long periods of work and inactivity in front of the screen. The spine, and especially the lower back, is either dimpled, hunched or curved. The collapse of the mental structure also increased the pain by creating stress in the lower back. Posture disorder, misuse of the body, staying in the same position, and abnormal loads on the waist made the muscles in the waist and surrounding areas forget their duties. The muscles became inoperable, their strength decreased, they contracted and shortened. These factors also led to increased back pain in many people. " says. Emphasizing that sixty percent of low back pain is caused by muscle, it is possible to reduce these pains with some precautions and exercises to be done, Physical Therapy and Rehabilitation Specialist Prof. Dr. Halil Koyuncu explained 10 exercises that can be useful in relieving low back pain, and gave important warnings and suggestions.
Book carrying exercise at first
Exercise 'carrying a book in the head' both sitting and standing. Sit on the chair with your back and shoulders straight and place a book on your head. In this way, try to stand for 5 minutes several times during the day. In the same way, you can restore the natural curvature of the spine, especially the waist, by putting a book on your head and standing upright.
Lying on your back, raise your legs up
While lying on your back, stretch both legs together. In turn, first lift one leg 10 times above your hips, then repeat the procedure on the other leg. Then lift both legs together, above your hips at the same time. Do this 10 times in the morning and evening.
Put your hands below your waist and press
Place it in a supine position, with both hands spread out, side by side, with the backs of the hands to the waist, between the waist and the floor. Press your waist towards the floor on your hands. Feel your back contract. Count to 10 and then loosen. When you do it regularly in the morning and evening, you will greatly benefit the strengthening of the abdomen and waist.
Put a pillow under your stomach
When lying face down, put a pillow under the stomach. Relax your waist. Then, with your head, move your neck and back from the waist up. The arms can be in the front or at the sides, depending on the situation. Do this 10 times in the morning and evening. Again, in the prone position, with the pillow under the abdomen, with the arms at the sides, lift both legs upward 10 times in turn. Thus, the lower back and leg muscles that carry the whole body are also worked.
While lying on your back, the shuttle movement in full or half position stretches the waist and provides the contraction of the abdominal muscles. The abdominal muscles, together with the waist, are the muscles that form the anterior part of the cylinder that forms the lower part of the body. In the supine position, put your hand under your head and do sit-ups at least 10 times a day.
Take the cat-camel position
In the prone position, stand on your knees and elbows. Stretch your spine, which forms the back of your torso, by placing it in the cat-camel position. In this movement, the beginning is from the waist to the back and neck, or from the neck to the back and waist. Do it 10 times in the morning and evening every day. These movements stretch both the anterior and posterior muscles of the trunk.
Stretch your back muscles
While lying on your side, stand up; Repeat this motion 10 times. Then lie on your other side and do the same. Then lie on your back and rotate both legs towards both sides of your torso. Do it 10 times in the morning and evening. Thus, you stretch the muscles of these areas.
Physical Therapy and Rehabilitation Specialist Prof. Dr. Halil Koyuncu stated that each exercise should be done regularly, at least 2 times a day, 10 times a day in the morning and evening, and said, “Those who suffer from severe back pain should definitely see a physician. Physical therapy can be applied if the treatments such as medication, gel or cold or hot application recommended by your physician as a priority treatment do not help. Exercising when there is severe back pain can be harmful. However, if you have low back pain that will not hinder your daily life; You can do these exercises without straining your waist, paying attention to your waist being comfortable. Against back pain, it will also be beneficial to lie in the most comfortable and painless position during sleep. If pain increases during exercise, do not force yourself, rest and start again. Well-being with the work of the muscles usually begins in a week or two. However, it is very important to do it regularly. As soon as it is released, the turnaround is fast. The muscle mass and strength gained by the age of 30 prepares for the old age period. " says.
Exercises are critical because!
Stating that these exercises will prevent future injuries and increase the quality of life, Prof. Dr. Halil Koyuncu says: “Exercises primarily remind the muscles of their duties. It sends orders that it should work. Planned, programmed, disciplined and timed exercises primarily help muscles gain flexibility; muscles become strong and durable. It is ensured that all muscles work harmoniously and in harmony. These exercises are done at home in several parts. It is applied without increasing pain and tiring the muscles. It is possible to benefit greatly by spending at least 30 minutes a day. If a person has difficulty performing leg raising exercises alone, they can also benefit from a sports tire (pilates / gym tire) or a sheet after turning it into a rope and tying both ends. " says.