Strengthen Your Back
Format: PDF / Kindle (mobi) / ePub
DK's Strengthen Your Back provides easy-to-follow exercises that improve mobility, flexibility, core stability, and strength to help treat an existing condition or reduce chances of future injury. This handy guide is perfect for anyone who wants to take an active role in his or her health care and alleviate back pain.
your posture, especially if you have to sit for prolonged periods of time. Bad posture Slouching is one of the most common forms of bad posture. It leads to musculoskeletal pains, backache, joint pains, and tension headaches, and restricts breathing by compressing your diaphragm. IMPROVING YOUR POSTURE 39 PRESSURE ON THE SPINE 250% 100% Pressure on the spine These postures show how the pressure within the lumbar disks varies in different positions. Pressures are shown as a percentage
Y MUSCLES AND LIGAMENTS The muscles of the back are built up in layers around the skeleton. These muscles are involved with stabilizing and moving the torso. The muscles of the back The smaller muscles, shown on the right of the diagram, are mainly concerned with postural adjustment. Layered over these are the larger muscles, shown on the left, which are involved with controlling movement. Superficial muscles Splenius capitis muscle Deeper muscles Trapezius muscle Rotatores muscles
back and leg pain 24 McKenzie extension 43, 100 neurodynamics 30 one-leg circle 91 scoliosis 123 lat band row 79 prone breaststroke 74 single-leg elongation 113 upper-back band row 79 seated back extension 43, 78 hip tilt 86 hip walk 86 pelvic tilt (Swiss ball) 109 posture, good and bad 38 press-up 88 shoulder squeeze 75 twist stretch 43, 85 waist stretch 85 wall sit press 89 sedentary occupations 46–49 desk top computers 46–47 ergonomics 46–47, 122 head and neck alignment 38, 46–47 headaches 38,
lifting? NO YES Did the pain in your leg build up in no more than a few hours? See your doctor soon: could be acute low-back pain, probably caused by a disk protrusion or tear, allowing the disk’s soft center to bulge out, or a facet joint strain. Do you have a sharp, shooting pain which is combined with numbness or tingling in one of your legs? Do you have a constant or intermittent pain in your leg, whether or not it is accompanied by any numbness or tingling? NO YES YES Do you have a
arrange for further tests to assess your condition. These may include: CT scans CT scanners send out several X-ray beams, each from different angles. This produces a more detailed image than standard X-rays. CT scans show calciﬁcation in soft tissues and bone damage more clearly than MRI. However, CT scanning can take up to 40 minutes, during which you have to lie in a narrow tunnel (similar to MRI). It also involves exposure to radiation. Bone scans This involves injecting radioactive material