It’s a stretch that most back pain sufferers will know well: bend your shoulders back and push your hips forward.
Or maybe do some twists to relieve the twinges.
According to a leading spine health expert, these bending and twisting exercises will make your pain worse.
Dr. Arthur Jenkins, a spine surgeon for the New York Jets, warned that for many of the 30 million Americans who suffer from chronic back pain, these movements could lead to an agonizing rupture.
A New York spine surgeon has warned against bending your back to relieve pain, as shown above, saying this risks herniating a disc or causing the soft padding between vertebrae to tear.
He says this is because many people already have significant damage to their spinal discs, the spongy cushions that separate the spinal bones, or vertebrae.
And contorting your body into certain positions to “relieve” discomfort could cause a herniated disc, or herniated disc, when the discs tear, rupture, or become dislodged, causing extreme pain and numbness.
Dr. Arthur Jenkins, a spine surgeon, warned against exercises that bend the spine to relieve back pain.
The top doctor, who is part of the NFL’s retired players program, said: “Many patients who walk with back pain probably already have damage to the discs in their back.”
‘They may not have as much, but they are certainly at risk of developing (herniated disc).
He said HuffPost: ‘Each type of movement increases pressure in the disc space and can cause a herniated disc.
“But (bending, lifting and twisting) at the same time is the worst.”
Lifting heavy objects, he says, adds weight to the spine, which increases pressure on damaged discs, increasing the risk of them shifting or rupturing.
Advises people with back pain to only lift objects with their back straight and both feet firmly planted on the ground.
Instead of twisting and bending, patients should perform movements that lengthen the spine while keeping it straight.
This can include planks, including variations such as a side plank in which the body is leaned to one side.
Bridges, where your feet and shoulders are flat on the ground while you raise your body at the hips, are another safer option, as are dead bugs, where you lie on your back and raise and lower your arms and legs. opposites.
These poses can relieve back pain by engaging your core muscles and relieving tension in your back muscles.
His words contradict the advice of several online wellness gurus, who urge people to bend their backs to relieve painful symptoms.
Herniated discs can take several weeks to months to recover and often leave sufferers with disabling pain.
They can be treated with hot and cold compresses and physiotherapy, but in more severe cases patients may be offered surgery, in which the damaged part of the disc is removed.
Dr. Jenkins says some prohibited movements include reaching to remove a child safety seat from a vehicle, lifting luggage in an awkward position, and shoveling snow.
Back pain can have many causes, including ligament or muscle injuries, as well as structural problems such as arthritis or bone problems.
Doctors say signs that the pain is related to the discs include increased back pain when performing repetitive movements or sitting for long periods.