Never experienced back pain in my life ๐๐ฝ..
Fortunate to never have experienced back pain in my life ๐๐ฝ
I think a big part of that is this exercise which I do religiously EVERY time I go to the gym. If I miss it for a few weeks I definitely feel a difference how stable and strong my lower back feels.
NB: Singhs often ask what exercise they can do that will enable them to sit for longer ๐งโโ๏ธ this one is a must.
เจเฉเจธเจผเจเจฟเจธเจฎเจค เจนเจพเจ เจเจฟ เจฎเฉเจฐเฉ เจเจผเจฟเฉฐเจฆเจเฉ เจตเจฟเฉฑเจ เจเจฆเฉ เจตเฉ เจชเจฟเฉฑเจ เจฆเจฐเจฆ เจฆเจพ เจ
เจจเฉเจญเจต เจจเจนเฉเจ เจนเฉเจเจ ๐๐ฝ
เจฎเฉเจจเฉเฉฐ เจฒเจเจฆเจพ เจนเฉ เจเจฟ เจเจธเจฆเจพ เจเฉฑเจ เจตเฉฑเจกเจพ เจนเจฟเฉฑเจธเจพ เจเจน เจ
เจญเจฟเจเจธ เจนเฉ เจเฉ เจฎเฉเจ เจนเจฐ เจตเจพเจฐ เจเจฟเจฎ เจเจพเจฃ เจตเฉเจฒเฉ เจงเจพเจฐเจฎเจฟเจ เจคเฉเจฐ 'เจคเฉ เจเจฐเจฆเจพ เจนเจพเจ
Extension-based exercises are optimal for lower back pain relief due to their ability to promote spinal stability and flexibility while reducing pressure on intervertebral discs. Research suggests that extension exercises help increase the lumbar lordosis, leading to improved alignment and reduced strain on the posterior elements of the spine (1). Studies have demonstrated that these exercises effectively alleviate lower back pain and improve functional outcomes in individuals with chronic low back pain (2). Extension-based exercises, such as the McKenzie method, have also shown long-term benefits in preventing recurrences of lower back pain (3).
Citations:
Harrison DD, Harrison SO, Croft AC, et al. Sitting biomechanics, part II: optimal alignment and "slouched" posture evaluated in three dimensions. J Manipulative Physiol Ther. 2000;23(6):E7.
Oliveira CB, Maher CG, Pinto RZ, et al. Clinical practice guidelines for the management of non-specific low back pain in primary care: an updated overview. Eur Spine J. 2018;27(11):2791-2803.
Long A, Donelson R, Fung T. Does it matter which exercise? A randomized control trial of exercise for low back pain. Spine (Phila Pa 1976). 2004;29(23):2593-2602.
