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
Practice 'carrying books at the head' both sitting and standing. Sit in a chair with your back and shoulders straight and place a book over your head. In this way, try to stop for 5 minutes several times during the day. In the same way while standing, you can restore the natural curvature of the spine, especially the lower back, by placing a book on your head and standing upright. kazanyou can go.
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, “People with severe low back pain should definitely see a doctor. If treatments such as medication, gel or cold or hot application recommended by your doctor do not help as a primary treatment, physical therapy can be applied. Exercising when you have severe back pain can be harmful. However, if you have low back pain that will not interfere with your daily life; You can do these exercises without forcing your back, by paying attention to a comfortable waist. Against low back pain, it will also be beneficial to sleep in the most comfortable and painless position. If the pain increases during the 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 return is fast. up to age 30 kazanThe muscle mass and strength gained will be a preparation for the old age period. says.
Exercises are critical because!
Stating that these exercises will prevent future disability 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 improve the flexibility of the muscles. kazannags; muscles become strong and durable. A harmonious and harmonious operation of all muscles is ensured. These exercises are done at home by dividing them into several parts. It is applied without increasing pain and tiring the muscles. It is possible to get great benefits by dedicating at least 30 minutes a day. If the person finds it difficult to do leg lifts alone, they can also benefit from sports elastic (pilates / gymnastics) or after turning a sheet into a rope and tying the two ends.” says.