12 Pinakamahusay na pagsasanay para sa sakit sa likod ng likod + sanhi at pag-iwas

Yumuko ka ba upang pumili ng isang bagay at nakaramdam ng matalim na sakit sa iyong pang-itaas na likuran? Ang paggawa ba kahit mga simpleng bagay, tulad ng pag-aangat ng isang tasa, nagpapalala ng sakit? Habang ang sakit sa likod ng likod ay hindi pangkaraniwan tulad ng mas mababang sakit sa likod, hindi ito gaanong mas masakit. Ang magandang balita ay mayroong isang serye ng mga pag-abot na maaaring makatulong na maibsan ang sakit sa itaas na likod. Patuloy na basahin upang malaman ang higit pa tungkol sa mga pag-uunat na ito.

Pinakamahusay na Mga Stretch Upang Mapupuksa ang Pang-itaas na Sakit sa likod

1. Pectoralis Stretch (Standing Wall Stretch)

Shutterstock

Maaari itong makatulong sa pagpapahinga ng mga kalamnan ng balikat at likod.

Ang kailangan mong gawin

1. Tumayo sa haba ng isang braso mula sa isang pader.
2. Pindutin ang iyong mga palad sa pader sa antas ng balikat.
3. Sumandal patungo sa dingding gamit ang iyong pang-itaas na katawan, ngunit hindi mo igalaw ang iyong mga palad.
4. Hawakan ang posisyon na ito ng 5-10 segundo.

Mga pag-uulit

10-12

Nagtatakda

3

Balik Sa TOC

2. Thoracic Extension

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Ang mga ehersisyo ng extension ng Thoracic ay makakatulong na mabatak ang mga kalamnan ng likod (1). Samakatuwid, maaari silang makatulong sa pagbawas ng sakit sa itaas na likod.

Ang kailangan mong gawin

1. Lumuhod sa harap ng isang bench.
2. Ilagay ang iyong mga siko sa bench tulad ng ang mga ito ay lapad ng balikat.
3. Lumuhod ng sapat na malayo mula sa bench upang magkaroon ka ng sapat na puwang upang mahulog ang iyong dibdib sa mga braso at palawakin ang iyong gulugod.
4. Sa iyong mga tuhod ay matatag na nakatanim sa lupa, pindutin ang iyong dibdib patungo sa lupa gamit ang iyong mga siko na nagdadala ng timbang.
5. Palawakin ang iyong gulugod hangga't maaari.
6. Hawakan ang posisyon ng 5-10 segundo.
7. Bumalik sa paunang posisyon.

Mga pag-uulit

10-12

Nagtatakda

3

Balik Sa TOC

3. Arm Slide On Wall (Pag-ikot ng Balikat)

Youtube

Ang kahabaan na ito ay gumagana nang mahusay para sa mga bicep, balikat, at itaas na likod. Maaari itong makatulong na maibsan ang sakit na dulot ng mga kalamnan sa kalamnan.

Ang kailangan mong gawin

1. Tumayo laban sa isang pader gamit ang iyong glutes, balikat, at ulo na hawakan ito.
2. Ilagay ang iyong mga kamay sa iyong panig, hawakan ang pader sa 90 degree.
3. Iguhit ang iyong kalamnan sa tiyan patungo sa iyong gulugod.
4. Itaas ang iyong mga braso sa itaas habang ang iyong mga blades at braso ay nakatanim sa dingding.
5. Huwag kibitin o yumuko o payagan ang iyong mas mababang likod sa arko.
6. Hawakan ang posisyon na ito ng halos 5 segundo at pagkatapos ay bumalik sa paunang posisyon.

Bakit Ito Gumagana

Ang kahabaan na ito ay mahusay na gumagana para sa iyong biceps, balikat, at itaas na likod. Maaari itong makatulong na maibsan ang sakit na dulot ng mga kalamnan sa kalamnan.

Mga pag-uulit

12-15

Nagtatakda

3

Balik Sa TOC

4. Siksikang Scapular

Youtube

Scapular squeeze aims at stretching the scapulae that include muscles as well as bones. This stretch increases the strength and flexibility of the scapulae.

What You Have To Do

1. Stand tall with your back straight.
2. Pull your shoulder blades towards your back but slightly lower such that your elbows are pulled back and inward.
3. Hold the position for about 5 seconds.
4. Return to the initial position.
5. If you go to a gym, you may try out the seated cable rows and barbell rows as they serve the same purpose.

Repetitions

10-12

Sets

3

Back To TOC

5. Mid-Trap Exercise – Prone Shoulder Horizontal Abduction

It is believed that mid-trap exercises often concentrate on the middle trapezius muscles. They may help in increasing the flexibility and strength of these muscles. However, there is no scientific research to back this claim.

What You Have To Do

1. Lie flat on your front on an elevated surface, such as a single bed.
2. Allow your arms to rest on either side in a ‘T’.
3. Squeeze your shoulder blades as you lift one of your arms to its maximum.
4. Lower your arms and repeat.

Repetitions

10-12

Sets

3

Back To TOC

6. Thoracic Stretch – Rolling Spine

Youtube

Thoracic stretches, like the rolling spine, may help in stretching the thoracic area. This may help in relieving tight and painful muscles.

What You Have To Do

1. Lie down on a mat with your knees at right angles to the floor, and your palms flat on the mat.
2. Raise your head and slowly pull your knees toward your abdomen.
3. Rock back and forth slowly, such that you are rolling your spine, one vertebra at a time.
4. Go back to the initial position and repeat.

Back To TOC

7. Quadruped Arm And Leg Raise

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The quadruped arm and leg raise helps strengthen the core and gives proper alignment to the spine (2).

What You Have To Do

1. Sit on your hands and knees on a yoga or exercise mat. Your arms should be just below your shoulders, and your knees right below your hips.
2. Extend one leg and the arm opposite to it such that it is aligned with your body.
3. Return to the initial position and complete the repetitions.
4. Repeat for the other leg and arm.

Repetitions

10-12

Sets

3

Back To TOC

8. Rowing Exercise

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Rowing is great for your arms, legs, core, and back. It may help in strengthening the muscles and promote flexibility.

What You Have To Do

1. Sit erect with your legs and arms straight out.
2. Pull your elbows back downwards.
3. Move your body back and forth so that you are leaning slightly back when you pull your arms towards the chest.
4. You can also fully bend your knees to the “catch” position as you complete a full stroke.
5. Move back to the initial position and repeat.
6. You can also carry out this workout at a gym.

Repetitions

10

Sets

3

Back To TOC

9. Cobra Pose

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Cobra pose is believed to be effective in reducing pain. This may help in strengthening the entire back and shoulders.

What You Have To Do

1. Lie flat on your stomach on a yoga mat.
2. Plant your toes on the floor, with your forehead resting on the ground.
3. Keep your feet together, with your heels slightly touching each other.
4. Place your hands under your shoulders, and keep your elbows close to your torso.
5. Take a deep breath and slowly lift your chest, head, and abdomen while your navel is still touching the ground.
6. Pull your torso back with your weight on your hands.
7. Arch your back as far as possible and then tilt your head and look up.

Repetitions

10-12

Duration

15-30 seconds

Back To TOC

10. Downward Dog Pose

Shutterstock

It may help in strengthening your bones and muscles and alleviates back pain.

What You Have To Do

1. Get on your fours on the floor. Your knees should be right below your hips, and your arms a little in front of your shoulders.
2. Spread your palms and toes on the ground.
3. Take a deep breath and exhale as you lift your knees away from the floor.
4. Initially, keep your knees half bent and lift the heels away from the floor.
5. Lengthen your tailbone away from your pelvis and towards your pubis.
6. Push your thighs back and forth along with your heels.
7. Straighten your knees slightly, but don’t lock them.
8. Firm the thighs, arms, and the shoulder blades.

Duration

1-3 minutes

Back To TOC

11. Posture Correction

This stretch may help in correcting your posture, which is one of the many triggers of upper back pain (3).

What You Have To Do

1. Kneel on your right knee and place your left foot on the floor.
2. Place both your hands on the left thigh and bend your hip forward until you feel a stretch in your hip flexors.
3. Contract your abdominal muscles and tilt your pelvis back slightly.
4. Keep your chin parallel to the ground.
5. Hold this pose for 20-30 seconds and repeat with the other leg.

Repetitions

10

Sets

3

Back To TOC

12. Thread The Needle

Shutterstock

This pose may help relieve stiffness and pain in the upper back.

What You Have To Do

1. Place your elbows right under your shoulders, and your knees under your hips. Keep your head in a neutral position in the center.
2. As you exhale, slide your right arm underneath the left arm as your palm faces upwards.

   Your right shoulder should touch the mat.

3. As you rest your right ear and cheek against the mat, gaze towards your left.

   Your left elbow should be lifted, and your hips raised. Don’t press your entire weight on your head.

4. Adjust your position such that you don’t strain your neck or shoulder.
5. Allow your upper back to broaden and your lower back to relax.
6. Hold this position for a minute and then release the pose.
7. Repeat on the other side.

Duration

1-2 minutes

In addition to these stretches, here are a few tips that may help in dealing with upper back pain and prevent its recurrence.

Prevention Tips

• Practice good posture, be it at work or at home.
• Exercise regularly.
• Maintain a healthy weight.
• Manage your stress levels.

Listed below are the causes of upper back pain.

What Causes Upper Back Pain?

A variety of factors may trigger back pain, like:

• Strain or injury to the back muscles due to overuse
• Poor posture
• A pinched nerve in the spine or close to the ribs
• Fractured backbone
• Damaged or displaced spinal disc (Herniated disc)
• Osteoarthritis, which causes the cartilage protecting the bones to wear down
• A chronic pain disorder called myofascial pain syndrome caused by the repetitive contraction of the muscles.
• Issues with the gallbladder, such as gallstones
• Pain between the shoulder blades

The sensation of pain in the upper back may vary from one person to another. Here are some common symptoms associated with upper back pain.

Signs And Symptoms

The pain that occurs is often described in the following terms:

• Stiffness
• Aching
• Sharp
• Burning
• Crampy

Upper back pain may result from mild to severe factors. It may be the result of something as minute as the overuse of the back muscles to something as serious as cancer (3).

Let us now look at the factors that put an individual at a higher risk of developing upper back pain.

Risk Factors

The risk factors for upper back pain include:

• Advancing age
• Weak muscles
• Obesity
• Underlying medical conditions, like sciatica, arthritis, osteoporosis, fibromyalgia, or even cancer.
• Smoking

A combination of the tips and stretches mentioned above may alleviate your upper back pain to a certain extent. However, consult a doctor to find out the cause of the pain if it persists.

Expert’s Answers For Readers’ Questions

How should I sleep with upper back pain?

Ang ilang mga posisyon sa pagtulog ay maaaring makatulong na mapabuti ang sakit sa likod. Subukang matulog na may unan sa pagitan o sa ilalim ng iyong mga binti para sa suporta. Ang mga natutulog sa kanilang panig ay maaaring panatilihin ang unan sa pagitan ng mga tuhod at iguhit ito patungo sa iyong dibdib. Maaari mo ring gamitin ang therapeutic unan na maaaring panatilihin ang iyong leeg sa tamang posisyon.

Nakatutulong ba ang mga masahe sa sakit sa likod?

Oo, ang ilang mga therapeutic massage ay maaaring magpakalma ng mga sintomas ng sakit sa likod at mapabuti din ang iyong saklaw ng paggalaw.

3 mapagkukunan

Ang Stylecraze ay may mahigpit na mga alituntunin sa pag-sourcing at umaasa sa pag-aaral na sinuri ng kapwa, mga institusyong pang-akademikong pananaliksik, at mga asosasyong medikal. Iniiwasan namin ang paggamit ng mga sanggunian sa tersarya. Maaari kang matuto nang higit pa tungkol sa kung paano namin tinitiyak na ang aming nilalaman ay tumpak at kasalukuyang sa pamamagitan ng pagbabasa ng aming patakaran sa editoryal.

• Yoo, Won-gyu. “Effect of thoracic stretching, thoracic extension exercise and exercises for cervical and scapular posture on thoracic kyphosis angle and upper thoracic pain.” Journal of physical therapy science 25.11 (2013): 1509-1510.

  pubmed.ncbi.nlm.nih.gov/24396221/

• Hajihosseini, Elham, et al. “The effects of strengthening, stretching and comprehensive exercises on forward shoulder posture correction.” Physical Treatments-Specific Physical Therapy Journal 4.3 (2014): 123-132.

  www.researchgate.net/publication/281200197_The_Effects_of_Strengthening_Stretching_and_Comprehensive_Exercises_on_Forward_Shoulder_Posture_Correction

• Deyo, Richard A., and Andrew K. Diehl. “Cancer as a cause of back pain.” Journal of general internal medicine 3.3 (1988): 230-238.

  link.springer.com/article/10.1007/BF02596337