???????? OTHER VIDEOS OF INTEREST ???????? Low back pain, exercises to relieve quadratus lumborum pain • 3 effective EXERCISES to RELIEVE L... 60-minute exercise routine for low back pain, DO THE EXERCISES WITH ME • Exercise routine for low back pain... EXERCISE program for LOW BACK PAIN or lower back pain PHASE 1 • EXERCISE program for LOW BACK PAIN... EXERCISE program for LOW BACK PAIN PHASE 2 • EXERCISE program for LOW BACK PAIN... EXERCISE program for LOW BACK PAIN PHASE 3 • EXERCISE program for LOW BACK PAIN... ???? More than 650 videos to improve your health: English: https://bit.ly/3qQIC3D ???? My exercise programs: https://bit.ly/33Mpk7I ????‍???? I personally attend to your case: https://bit.ly/3pw6Y2z ???? Receive my videos every week in your email https://bit.ly/3UH02g4 The lumbar spine, a jewel of human architecture, is an area that supports an enormous load, and at the same time is extremely mobile, if we compare it with the thoracic area or the pelvis. The intervertebral discs in this area are extremely thick, their function is to cushion the loads and articulate the vertebrae with each other, around the lumbar area there are many ligaments and many muscles that surround the spine and make that despite its mobility it is an extremely solid area. Many times the lumbar spine is presented to us naked, without any other structure, which gives us a certain idea of ​​fragility. The back is a very strong area capable of doing incredible things. On many occasions, attention is only paid to the mechanics of the lumbar spine, osteoarthritis, a herniated disc, a disc protrusion, but today we know that this mechanical part is not as closely related to pain as it was believed and that although it contributes, it does not have a huge weight in the experience of pain. Pain is something very complex, pointing to a single structure as the origin of pain, such as a herniated disc or a muscle contracture, is totally incorrect, too simple in my opinion. This invaluable study from 2019 teaches us that other factors can lead to the appearance of lower back pain. The orange part corresponds only to the structures of the back, that is, vertebrae, discs, muscles and ligaments. The rest refers to more individual factors, the quality of sleep, physical activity during the week, the work environment, your previous experiences with pain or even the beliefs you have about your own back are decisive in the experience of pain. That's why I took the time a few moments ago to show you how incredible your lumbar spine is. I want you to restart your thoughts about your back, and understand how magnificent it is even though you feel pain. Let's focus on what really interests us, what options we have to relieve pain? Having or not having a herniated disc does not change things much. We know that up to 50% of patients are asymptomatic with this type of lumbar spine injury, and that they frequently appear after a certain age. Having a stronger lower back and learning more about how the back works does change the experience of pain, as detailed in this 2017 meta-analysis, with exercise and education being the best tool for both treatment and pain. Introducing good lifestyle habits, such as exercising 150 minutes a week, improving sleep quality, and sleeping more than 7 hours a day, does have an impact on pain. Changing your position at work and getting up every hour to walk for 1 or 2 minutes if they have an impact on the pain. Going to a doctor can be useful to treat an acute episode of pain with medication, for example if you get stuck lifting a box when moving house, but you will only be treating the symptoms, something that will be useful in the short term. However, the pain will return once the effect of the medication has worn off, once you resume your normal life habits. Drug treatment will never be able to treat the origin of the pain, which is all this graph that I am showing you again. 0:00 INTRO 1:24 YOUR BACK IS STRONG AND FLEXIBLE 2:10 ORIGIN OF LOWER BACK PAIN 5.20 EXERCISE DOSAGE 5:46 PSOAS STRETCHING 8:21 THE LYING ZOMBIE 10:22 THE ELE 12:40 OUTRO The information presented does not constitute medical advice. It is merely a point of view and is not intended to be the sole truth. If you have any questions, visit your health professional. The author of the video is not responsible for any damage that incorrect or unsupervised application may cause to people who follow the recommended instructions.