Bagi orang yang sakit bawah belakang senaman regangan sangat perlu untuk meringankan rasa kesakitan, terutamanya sakit di bahagian bawah tulang belakang. Namun begitu tidak tidak semua jenis senaman yang sesuai atau baik untuk tulang belakang. Kalau silap melakukan senaman yang tidak berapa sesuai, bukan meringankan sakit malah menambahkan kesakitan. Oleh itu, kita perlulah tahu jenis-jenis senaman yang sesuai dan yang kurang sesuai.
Bagi sesetengah orang yang suka mencuba-cuba sendiri jenis senaman yang sesuai untuk dirinya, pastikan senaman tersebut tidak membahayakan.
Berikut dipanjangkan maklumat tentang jenis-jenis senaman yang seuai dan tidak sesuai bagi pengidap sakit bawah tulang belakang di bahagian bawah (tulang lumbar) untuk dijadikan panduan….
Good and Bad Exercises for Low Back Pain
Reviewed by Louise Chang, MD
Lower Back Pain: How Exercise Helps
You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your doctor before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.
Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. Breathe out as you raise your shoulders. Don’t lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times.
Avoid: Toe Touches
Exercise is good for low back pain — but not all exercises are beneficial. Some may aggravate pain. Standing toe touches, for example, put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.
Although you might think sit-ups can strengthen your core or abdominal muscles, most people tend to use muscles in the hips when doing sit-ups. Sit-ups may also put a lot of pressure on the discs in your spine.
Try: Hamstring Stretches
Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.
Avoid: Leg Lifts
Leg lifts are sometimes suggested as an exercise to “strengthen your core” or abdominal muscles. But lifting both legs together while lying on your back can make back pain worse. Instead, try lying on your back with your right leg straight and left leg bent at the knee. Slowly lift right leg up about 6 inches and hold briefly. Lower leg slowly. Repeat 10 times, then switch legs.
Try: Wall Sits
Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.
Try: Press-up Back Extensions
Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it’s comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds
Try: Bird Dog
Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition.
Try: Knee to Chest
Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg.
Try: Pelvic Tilts
Lie on your back with knees bent, feet flat on floor. Tighten your stomach by pulling in and imagining your belly button moving toward your spine. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times.
Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times.
Lifting Weights May Help
Done properly, lifting weights doesn’t usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid.
Try: Aerobic Exercise
Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.
Try: Some Pilates Moves
Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves.
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