stretching for a bulging disc or herniated disc symptoms like low back
pain and tightness can feel good but actually cause more damage this video
we're going to talk about why that is and I'm going to share some exercises
that will really help know what's up its Coach E from precision movement and
today I'm answering a question that I got from one of my subscribers Brandon
who said I hear that flexion for back pain is bad but why does it feel so good
okay and this is a great question and it's actually a common situation I
encounter when I talk to people with back pain ask him okay what did you do
for your back pain oftentimes more often than not people are oh I do some
stretches you know I twist my back like this or I touch my toes that's what I do
and that feels really good okay now this can be bad for most people's back game
because the most common type of back pain is called flexion related back pain
and I'm going to show you a quick test to see if you have flexion or its
opposite extension related back then okay we'll do that after but to answer
the question why does it feel so good well if you've got disc problems like a
bulging disc or a herniated disc that's damage to the intervertebral discs which
are in between each vertebrae in the spine
okay so there's going to be like 32 of them in the spine now when those discs
get damaged what happens is the muscles contract and tighten up because they
don't want to they want to prevent movement your neuromuscular system wants
to prevent further movements so that no more damage occurs it's smart okay it's
trying to keep you injury free however when you stretch them you're stretching
out those muscles that are tightened up so it feels good because they're
loosening up and when you stretch you do static static stretches and hold for 30
seconds or a minute you're shutting off something called the myotatic stretch
reflex okay and this reflex exists to prevent muscle tears and what it does is
when a muscle becomes it gets stretched too much this reflex kicks in to
contract the muscles to make sure that nothing gets torn okay so it's something
that helps us prevent injury but when we do static stretches it shuts
that off and then the muscles loosens up and that causes that feeling of
relaxation and feeling good the problem is if we're doing stretches for say
loosening up the lumbar extensors that tighten up with low back pain if we have
flexion related back pain that's going to cause further damage to the discs so
it's like a vicious cycle you'll do the stretches you'll feel good for a couple
hours until the reflex kicks back in then you'll feel that pain but you're
causing more damage to the disk so the muscles are going to get tighter and
tighter and tighter and there's gonna be more damage the more stretching you do
until you're walking around or you're not even walking around anymore you move
it around in a wheelchair okay I can get that severe all right so the other thing
that happens with the herniated disc is that we're not feeling pain in the dip
because of damage to the disc we're feeling referred pain whether it's the
muscles contracting and because they're contracting all the time they might be
spasming or they might not be resting which is basically like doing a workout
where you never recover you never rest and recover okay the muscles just get
sore and that's going to cause prolonged back pain okay so that's one thing that
can happen the other thing that can happen with bulging discs and herniated
discs is that the nerves can get compressed if we lose this kite or if
the disc bulges out and hits on one of the nerves presses it then we're getting
referred pain and numbness maybe weakness through the legs or the feet
and that's another issue that can keep us stuck in that cycle okay so let's
move on to the tests now how do we know if I've got flex related back pain or
extension related back then and see these are the two most common types of
back pain that people run into so a couple quick tests you can do is one sit
on a bench or a chair that's really stable and you're going to get into the
Flex position so flex your spine as much as you can okay let me show you flex
your spine as much as you can here round it out okay look down and you're going
to grab on to the bench and then in this flex position you're gonna pull yourself
down more into the bench okay and if this triggers pain then you know you've
got flexion related back it's likely that you have flush
back in number two the second test for extension is the opposite you get into
hyperextension so really extend the lumbar spine and thoracic spine okay I
might have to put your hands behind you here jam your feet and then pull
down we're causing compression force in that
extend position and if that elicits your low back pain you've got to get a
trigger or flare-up then you know okay I'm more likely extension related back
pain okay so if you've got flexion related back pain you've got a flexion
problem the extension movement test is not gonna is likely not gonna hurt as
much as the flesh test okay so that's those are two quick
tests that you can use to determine if you've got more flexion related or
extension related low back pain okay now we're going to talk flexor related to
low back pain because that's the most common one that most people have because
of the posture sitting we're rounding our lumbar spines
yeah we're not maintaining neutral we've got weak core muscles were not able to
keep that stability so the discs get damaged posteriorly what can we do
with that extension exercises are great if you've got flexion related low back
in the most simple one is the pressup, the McKenzie press up it's very common
to physiotherapy is lie in your stomach you relax the back muscles and you push
up with your arms only okay and we're putting our spine into extension and
what that's gonna do do anywhere from 10 reps around ten reps what that's going
to do is going to push the disc back into place so if got flexion related
back in the posterior aspect of the disc is damaged when we extend it pushes it
back into place essentially the nucleus pushes it back in okay that's if you
have flexion related low back pain okay and I've got a video called the low back
pain damage control routine where I show that exercise I show three more
exercises to stabilize the core in that area to shut off that neuromuscular
reflex without dealing with and affecting the myotatic stretch reflex
which can cause more damage okay so check out that routine if you've got
flexion related little back okay and even if you don't if you got
extent related a little back then just leave out the extension that I can
exercise and instead doing toe touches okay just stretching just relaxing down
and slouching rounding your low back is gonna be helpful because that's gonna
restore the discs to neutral alright so hopefully that helps answer your
question Brandon that's why stretching feels so good but
you don't want to do it because it's gonna cause long-term damage and
extension it actually might feel bad and might cause some pain because we're now
we're altering the discs again yeah but if you go slowly you progress through
like I show in the low back pain damage control routine then you're gonna get
back to normal a lot quicker and you're not going to
have be stuck in that vicious cycle of pain stretch pain stretch alright so
that's it for today hope you enjoy that I hope that helps you out and if you
want more on eliminating pain healing and preventing injuries and improving
mobility make sure you check out precision movement coach and you
subscribe to this channel alright see you next time peace
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