VERTEBRAL CENTER

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MUDr. Vjačeslav Kirjuchin

The lumbar spine (lower back)

This part of the spine carries the greatest weight. It is the second most mobile part after the cervical spine. Together with the pelvis and sacrum, it is one of the parts of the body that takes the most strain. That is one of the reasons for its frequent damage, which has implications for the inner organs and the physiology of the lower part of the body. The lumbar spine is adapted for carrying a considerable load. In the case of minor (even repeated) damage it reacts only after some time (this could be up to seven days) and not immediately, as it is often and mistakenly thought. That is why a person having problems cannot answer the question what caused them or when they started.

Only heavy damage to a disc may cause immediate problems. Chronic damage and alcohol are the reasons why recovery of a weakened organ doesn’t proceed as it should.

Symptoms of a diseased lumbar spine may include impotence (infertility), diarrhea, constipation, hemorrhoids, varicose veins etc. That is why it is so important to pay a lot of attention to this part of the body.

The following exercises are suitable for all age groups, and both women and men.


Exercises which help to relax the lumbar spine: 1) Raising legs up to the front and to the sides: Do this exercise at least once a day. At best do it before you start your workday, but it may also be done in the workplace. Duration of exercise: At least 1 minute. (Raise the leg and hold it for at least 1 minute).

2) Face the table (or a wall if need be), legs together, heels on the floor, hands resting on the edge of the table -hold only your torso. The only part of the body which is doing the exercise is the bottom, which we push to the front and to the back. This stretches the calves.		3) Draw the belly in, controlling the movement with hands joined on the navel. Move the pelvis. With your hands ‘guard’ the movement of the stomach upwards and inwards. Hold for as long as possible, minimum 1 minute, and then relax completely. Breathe gently during the exercise, not deeply. Repeat at least 5 times.

4) Cradle: hold at least 1 minute. (up to 3 minutes). Repeat at least twice every day before and after work.