مقاله تخصصی
Williams exercise for treating back pain and lumbar disc
3 months ago
209 بازدید
Dr. Mohammad Hossein Delshad
تهرانpain companions
Williams exercise is a series of exercises that help to improve back pain.. This exercise focuses on controlled exercises that lead to bending of the back.
The movements of this set of exercises include bending the spine forward while sitting or lying down.... These exercises help stretch and stretch the spine and reduce pressure on the lumbar region.
Also, Williams exercise helps with better blood circulation and fluid movement inside the disc.
When should these exercises be done?
People who have back pain, stretching and flexion exercises can be effective in the healing process.... If you are recovering from a herniated disc, you can do Williams exercises to improve your healing process.
You should be careful while doing the exercises and follow the instructions of the expert in this field....if you don't do these exercises correctly, it will bring worse conditions for you.
Before doing this exercise, you should consult with a physiotherapist so that it does not cause worse conditions for you.
Read more: Treatment of back pain without surgery
Which people should not do this exercise?
In some special cases, you should not do stretching and flexion exercises.... If your symptoms worsen by doing these exercises, it is a sign to refrain from doing the exercises.
Be sure to pay attention to whether you feel pain in your thighs, legs, hips, or back during exercise... If you feel pain, you should stop doing these exercises and consult a physical therapist about the best type of exercise.
### Posterior pelvic tilt
To perform this exercise, you should lie on your back, place your hands by your sides and the soles of your feet on the flat floor so that your knees are bent.
Abdominal muscles are involved in this exercise, you should slowly tilt your pelvis back and press your back to the floor.... Stay in this position for 5 to 10 seconds.... Doing this Williams exercise will help strengthen your back.
### One knee to chest exercise
You should lie on your back on the floor.. While keeping one leg completely flat on the floor, slowly pull the other knee towards the chest, hold this position for 5 to 10 seconds.
Then lower your knee and do this exercise with your other leg... Note that this exercise should be done slowly and without haste so as not to put pressure on your muscles and joints.
### Exercise both knees towards the chest
In this exercise, you need to lie on your back and bend your knees with your feet on the floor... First, pull your right knee toward your chest, then bring your left knee toward your chest, and hold both knees in the same position for 5 to 10 seconds.
After a few seconds, you should slowly lower one of the legs....This Williams exercise from knees to chest helps increase back flexibility.
### longitudinal and partial sitting
To perform this exercise, first your body position should be in the form of exercise 1, then slowly lift your head and shoulders off the ground.... Be in this position for a short time or a few seconds, then return to your original position.
### Hamstring stretching exercise
You should keep your back straight and your shoulders relaxed while sitting....place your feet flat on the floor....you should pull your upper body towards your legs so that you reach your hands towards your toes....you should do this exercise so that your back does not become bent.
By doing this exercise, you should feel a gentle stretch in the back of your thigh or hamstring.... Hamstring stretching exercise helps a lot in the flexibility of your back thigh muscles.
Related content: Care after lumbar disc surgery
### hip flexor stretching exercise
To perform this exercise, you must place one foot in front of the other, so that the left knee is in front and the right knee is firmly and straight back.
The body should bend forward until the left knee hits the armpit.... To repeat this exercise, you should change each leg and do this exercise with the other leg...
This exercise helps to increase hip flexibility.
### Squat exercise
To perform this type of Williams exercise, you must stand with both feet parallel to each other and shoulder width apart.
While keeping your head straight and looking straight ahead, you should lower your body by bending your knees as if you were sitting on a chair.
Squat exercise helps to strengthen the pelvic muscles... If you don't have the balance to do squats, do this exercise near the wall.
