Apart from serious injuries, the most common case of lower back pain happens when a herniated disc bulges out (herniates) and pushes on the spinal cord nerves. This bulging of the disc is often caused by uneven compression of the disc by excessive bending or twisting of the spine, especially when the spine is under compression. Incidentally, the bending or twisting of the lower spine, the tilt and rotate the pelvis. Since excessive anterior pelvis tilt hyper complex extension will cause the spine, pelvis and excessive posterior tilt causes excessive flexion of the spine, the first position is "neutral spine", which causes neither front nor rear pelvis tilt. It is no surprise that some of the most effective measures to protect the lower back to maintain the neutral spine and the avoidance of excessive pressure.
Risk factors and to mitigate How Them
Inflexible Hamstrings and gluteal
The hamstrings and gluteal are the primary extender of the hip and most of them are attached to the pelvis. If they are too narrow, they tend to pull the back of the pelvis down, and a posterior pelvis tilt. This increases the risk of injury for someone who has to bend over for any reason. Moreover, tightness in the hamstrings and gluteal the ability to bend at the hips. This is a big problem, because if someone has to think about an object from the floor, and he / she can not bend the hips far enough, he / she is likely to do the rest of the curvature of the spine. The obvious solution is to stretch the hamstrings and gluteal regularly. Whenever these or other muscle groups are trained, it is ideal to extend for at least 20 seconds.
Inflexible Psoas and Latissimi dorsi
The psoas are among the most important hip flexor, while the latissimi dorsi (plural)-function to pull the upper arms of the sides. The psoas are involved in the lumbar spine and if they are too narrow, they can pull the spine forward and hyperextend it. The latissimi dorsi also attachments to the lumbar spine. If anyone is to reach the top, inflexibility in the latissimi dorsi and the psoas can hyperextend to severe lumbar spine. What is similar to the first situation, the obvious solution here is to regularly stretch psoas and latissimi dorsi.
Weakness of the abdominal muscles and the spinal cord Erectors
The abdominal muscles and the spinal cord function builders to stabilize the spine and prevent it from bending or twisting an excessive degree. This capability is often referred to as "core stability", and it is an important factor for the protection of the lower back. In addition, the transverse abdominal muscles and internal rotators compress the abdomen and the increase of internal abdominal pressure, pressure on the diaphragm and takes a lot of charges from the compression of the spine. Power athletes and other athletes, lift extremely heavy weights Weight belts are often used to enhance this capacity. It is therefore clear that weak abdominal muscles, spinal cord and spinal column so that the builders to bend and twist in abnormal positions almost nothing to relieve the pressure forces. Strengthening the abdominal muscles and the spinal cord builders are the obvious solutions to this problem. Furthermore, the abdominal muscles pulled in (also known as "drawing in maneuver"), the transverse abdominal muscles and internal rotators. Not only will this reduce the chronic compression of the spine, but it will also strengthen these muscles and their resistance to fatigue.
Poor, improper working conditions, and obesity
Spending long hours slumped over in a hyper-extended position, or create chronic stress on the spine, without having enough rest for recovery. Obesity is also an important risk factor for lower back problems, because the chronically excessive compression and bending stresses similar conditions. In addition, the sedentary lifestyle that leads to obesity is not conducive to the strengthening of the abdominal and lower back muscles, to resist these excessive loads. Maintaining proper posture throughout the day is important. If your work requires you to abnormal postures, then try to take regular breaks to make your back a break. Even an obese person would do well to go to a proper fat loss program.
There are of course many factors can cause lower back problems, and the combination of these factors will dramatically increase the risk. But there are also many things we can do to reduce the risk. While we can never completely eliminate the risk of lower back problems, a healthy way of life, the chances of injuries.