腰痛を治す簡単ステップ5選！

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whether you've bent down the wrong way
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lifted something very heavy off the
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floor or you've just been struggling
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with nagging lower back pain for a while
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now there are things you can do to speed
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up your recovery and quickly relieve
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your pain but if you don't do anything
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about it and you just hope for it to
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heal on its own there's a good chance
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that you'll just re-enter it again
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because you're not solving the cause of
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the problem and that's a major issue
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because when you constantly have pain in
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your lower back you can't work properly
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you can't sleep properly and you
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definitely can't work out properly
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so today I want to go over the five key
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steps you can take to quickly recover
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from lower back pain and prevent it from
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happening again
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in the future when you first start
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feeling that pain and you start thinking
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that you've injured your back your first
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step towards recovery is to set up an
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ideal environment for your body to
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repair itself
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all too often we'll be working out doing
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yard work or just lifting something off
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the ground and we'll start to feel that
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tightness in our lower back but instead
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of listening to our body we just try to
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push through it
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this is obviously a bad idea because we
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all know that doing one more set of
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squats or shoveling more snow simply
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isn't worth it since it'll just make
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your injury worse and it'll take you
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even longer to recover the other common
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mistake is stretching immediately after
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an injury now stretching has its place
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in the recovery process but it shouldn't
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be done right after getting an injury
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this is because there's a high chance
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that your back pain stems from a
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muscular strain which is caused by over
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stretching or hyperextending your back
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muscles so if you're feeling pain that
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came from over stretching your muscles
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the last thing you'll want to do is
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stretch them even further instead you'll
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want to stop the activity that's causing
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the pain and start applying ice to the
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injured area every two hours for 20
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minutes at a time to help reduce
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inflammation you'll also want to get
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somewhere where you could rest but when
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lying down and resting it's crucial that
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you're doing it on a firm surface one of
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the worst things you can do for your
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back especially after getting an injury
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is to sink into a super soft bed this is
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because a soft mattress doesn't provide
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much support so your upper back and your
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hips will sink down into the mattress
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which will cause your spine to curve
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hyperextend leading to more pain and
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making harder to heal so make sure you
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lay down on a firm or at least a medium
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firm surface and you may even want to
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try resting on the floor when you lay
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your back down on the floor or a similar
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hard surface your body can't sink down
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and your spine is put into a neutral
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position which is ideal for recovery
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while resting icing and taking it easy
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for a couple days you'll also want to
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begin with step two which is eating an
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anti-inflammatory diet and guys this is
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super powerful and crucial for recovery
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if you're constantly having nagging
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lower back pain and especially if you've
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recently had an injury most people only
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focus on what exercises and stretches
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they should do which I'll get to in a
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second but to speed up recover your diet
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should consist of only whole unprocessed
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foods and you should eliminate and avoid
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things like refined carbohydrates fried
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foods soda high-fructose corn syrup
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alcohol and processed meat all these
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foods will contribute to more
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inflammation and the problem is the
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longer that it takes to reduce the
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inflammation the longer it'll take you
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to heal natural foods have the exact
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opposite effect and some may even help
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lower inflammation for example fruits
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like Kiwi and especially pineapple
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contain bromelain
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which is a protein digesting enzyme
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known for its anti-inflammatory effects
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foods high in omega-3 like salmon
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walnuts flax seeds and chia seeds are
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all excellent to eat as well because
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omega-3 has been shown to help prevent
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and reduce excessive inflammation
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you'll also obviously want to eat a lot
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of greens as well as good natural
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sources of protein and fat to put it
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simply don't go crazy over complicating
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your diet just eliminate all processed
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foods and only eat whole natural foods
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to lower inflammation and speed up
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recovery now the next step is to start
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foam rolling and stretching keep in mind
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you should let at least 48 to 72 hours
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pass after your injury before you begin
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this step when foam rolling many people
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make the mistake of foam rolling their
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lower backs directly this is a mistake
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because when foam rolling to lower back
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you can easily allow your upper body and
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hips to sink down which will once again
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cause hyperextension of the spine on top
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of all that the lower back muscles are
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rarely the cause of the lower back pain
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instead for many people the problem
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stems from their hip
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flexors glutes and hamstrings so to
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begin foam rolling we can start with the
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glutes by first sitting down on the foam
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roller and then crossing one ankle over
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your other knee and tilting your body
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towards the same side that your bent
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knee is pointing towards the more you
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tilt to the side the more you'll target
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the gluteus medius and the less you tilt
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the more you'll target your gluteus
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maximus you want to spend some time
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rolling out both and whenever you find
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tender spots on any foam rolling
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movement you'll want to slow down and
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work on those spots for 20 seconds
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before continuing now for your
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hamstrings you'll start sitting on the
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foam roller with your hands now behind
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your back and you'll want to pull and
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push your hips back and forth to roll
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those hamstrings out if you can handle
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the movement with both legs on the foam
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roller then you can try to bend one knee
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and focus on only rolling out one leg at
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a time to put more pressure on that
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hamstring finally to roll out the hip
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flexors you'll want to lay down in a
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prone position open up one hip bend that
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knee and lay your opposite upper thigh
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on the edge of the foam roller then with
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short back and forth motions roll out
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the hip flexor once again making sure to
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stop and focus in on tender areas for 20
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seconds at a time keep in mind if any of
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these cause anything more than very
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minor discomfort for your lower back
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then don't do it yet but in total you'll
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want to spend about 10 to 15 minutes
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every other day going through these foam
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rolling movements now after you foam
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roll you'll want to move on to your
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stretches and stretching can help
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big-time there are so many people with
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tight hamstrings that repeatedly injure
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their lower backs not realizing that
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their hamstrings are the cause of the
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problem when your hamstrings are too
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tight they pull in the pelvis which
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pulls on your spine if you sit a lot at
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work and throughout the day in general
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your hamstrings and your hip flexors
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will both get tighter and tighter
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flexors will also cause lower back pain
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we do want to take the stretching slow
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up first so for the first stretch you'll
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want to start by lying on your back
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pulling one knee into your chest and
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holding that position if that doesn't
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cause pain you could try pulling both
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knees into your chest and holding that
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position next you'll want to perform a
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performance stretch by crossing one
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ankle over your knee then laying back
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and pulling the leg that's under
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your ankle towards your face another
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stretch you'll want to do is the cat cow
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stretch here you'll start on all fours
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with a flat back then inhale as you tilt
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your pelvis back for the cow stretch and
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then exhale and tuck your tailbone
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towards your chest for the cat stretch
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then go back and forth finally you'll
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want to stretch your hamstrings and one
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of the best stretches you can do is the
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simple sit and reach where you would sit
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on the ground put both feet out straight
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in front of you and just reach for your
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toes with your knees locked out if
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that's too tough right now you can grab
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a towel put it around your foot lay back
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and slowly pull your foot upwards with
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your knee locked out you can do all of
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these stretches daily and you'll want to
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hold each stretch for 20 seconds then
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release and then repeat for three to six
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rounds let's move on to step four which
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is to strengthen the surrounding muscles
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once you're ready to start slowly
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working out again you'll want to move on
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to this step just make sure that you
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save stretching for after your workouts
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or stretch on separate days don't do it
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before your workouts but to prevent
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another lower back problem in the future
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we'll want to strengthen the glutes the
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back muscles and especially your core
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your core is so important because when
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your core is strong it'll support your
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spine especially if you're lifting
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something off the ground on the other
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hand if your core is weak all that
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weight will be transferred over to your
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spine increasing the chance of re-injury
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first you can start slowly working on
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the core with an exercise known as a
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tabletop leg press this would be setup
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by laying on your back bending your
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knees at 90 degrees and then placing
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your hands on your knees then your goal
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is to simply crunch up a tiny bit and
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push your quads into your hands while
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simultaneously pressing them away hold
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this position for a few seconds and
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repeat for reps next you could do a bird
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dog by getting on all fours and then
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extending one arm and the opposite leg
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straight out then returning repeat this
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for 30 seconds before switching to the
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other side you can also perform some
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glute bridges by laying on your back
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squeezing your glutes and abs and
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pushing through your heels to lift your
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hips up until you create a straight line
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from your shoulders to your knees then
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lower back down and repeat for reps once
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you get to the point where these
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exercises start becoming easier
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and pain-free you can then start slowly
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easing back to more conventional
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exercises like lunges squats and more
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regular core work specifically for the
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core I'll link up a video below in the
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description that'll show you ten
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exercises that you could do at home to
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really improve the strength of your core
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so you can prevent this from happening
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again in the future just make sure that
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you've completed the other steps and
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you're ready for them before beginning
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now the last step is to change your
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daily habits and maybe even your
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lifestyle to prevent this from happening
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again in the future first of all if
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you're overweight or if your muscles are
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deconditioned understand that until you
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change that you're gonna continue
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risking future lower back injuries as I
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mentioned if your core is weak it won't
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support your back and if you're
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overweight your spine has to support all
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that extra weight all the time so make
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sure you're eating right and once you're
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fully healed make sure you start working
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out consistently another daily habit you
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want to do your best to avoid is
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prolonged sitting and if you do have to
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stay seated for a long time let's say
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because of your job do your best to
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maintain good posture while sitting and
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throughout the day in general taking
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simple steps like raising your monitor
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higher to eye level or simply sliding
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your chair and closer it can help
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improve your daily posture another thing
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is if you injured your back lifting
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something off the ground you should
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definitely learn how to properly lift
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things off the ground when lifting
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anything you don't want to bend straight
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down at your waist instead you'll want
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to first pull your shoulder blades back
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stick your chest out and focus on
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maintaining the natural curve in your
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spine as you bend your legs and squat
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down to grab whatever it is that you're
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lifting then continue pushing your chest
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out and keep your back flat as you lift
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up next up is sleep which is another
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important factor every day you're going
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to be creating microscopic tears and
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your back muscles just by supporting
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your trunk when you stand walk and even
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sit so getting enough quality sleep on a
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good mattress every night is vital for
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spinal health we already touched on the
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importance of having a firmer mattress
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that doesn't only apply while you're
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injured you should continue sleeping on
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a mattress that's at least medium firm
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to prevent future lower back pain and to
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optimize alignment and recovery while
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you sleep you should
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your best to also sleep mostly on your
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back and your side instead of your
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stomachs and sleeping on your stomach
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offers no support for your lower back
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last but not least if you smoke
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cigarettes protecting your lower back is
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another great reason you now have to
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quit because nicotine restricts blood
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flow to the disks in the spine and
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smoking will also decrease the amount of
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oxygen in your blood which will decrease
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the amount of nutrients that can get to
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the muscles and the tendons in your
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lower back so that's about it guys I
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really hope this video has helped you
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out and hopefully you'll experience less
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back problems in the future if you'd
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like to thank me for the work that went
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into this video nothing helps me more
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than you subscribing to the channel and
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hitting that Bell icon also like I
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definitely want to lose the weight right
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away to make things easier on your back
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transformation calm I'll see you guys