Many people are suffering from “backache” due to school and work environment changes. Does it seem that “bad posture” and “insufficient muscle strength” have a lot to do with it? Incorporate a “walking style” to train your core and prevent back pain from becoming more serious!
What Taught me Low Back Pain Training
He specializes in low back pain and sciatica and devises a unique standard back pain training method that combines core training, trigger point therapy, and psychotherapy.
Desk Work Back Pain is on the Rise Due to Working From Home.
Nowadays, back pain has become irrelevant to young people. “Low back pain includes” specific low back pain “caused by bones, joints, and nerves, and” non-specific low back pain “caused by various causes, and low back pain caused by desk work generally falls under the latter.” In fact, according to Professor Kawaguchi, “remote work” can be considered recently among many factors. “The reason is that I’m in a bad posture due to desks and chairs that don’t fit in height. I also lack exercise. I’m commuting less, and the amount of exercise is much lower.”
The Muscles Around the Waist are Tired Due to The “Forward-Leaning Posture.”
Dr. Kawaguchi pointed out that lousy sitting posture during desk work is “the way of sitting in front of you.” “It is a fit that supports all the weight of the upper body of the front leaning with the waist, which puts a heavy burden on the muscles of the waist and buttocks. If the posture continues for a long time and the blood flow deteriorates, it causes pain.”
Mechanism of low back pain 1: Burden on the body due to leaning forward posture
When the muscles that support the bones and joints become tired by taking a forward-leaning posture, the bones and joints are eventually strained. “First of all, it is necessary to acquire the power to support the body so that the posture does not collapse.”
Mechanism of low back pain 2: Blood flow deteriorates in the “muscle tone” state
The excessive strain on the muscles causes “muscle tone,” and blood flow in that area deteriorates. It causes oxygen deficiency, which causes pain by producing “pain-causing substances” from the blood.
Work by Using your Core Well to Reduce Back Pain
“If you train” power to support your body = trunk, “you will naturally acquire the correct posture. The easiest and most effective training to train your trunk is to review your walking style and amount of exercise in your daily life.” To relieve and prevent back pain, make effective use of daily “walking scenes” and get into the habit of maintaining a correct posture.
First, Master the Primary Walking Method.
There are many chances to reconsider how to walk, such as a short walk or shopping. Let’s learn “how to train your core” and say goodbye to bad posture!
It is essential to put effort into your stomach.
The important thing is to use your abdominal muscles firmly. By putting a lot of force on the abdomen so that the pubis is pulled up toward the dovetail, the pelvis tilts backward and secures a posture that does not burden the waist. Relax your neck, shoulders, and back so that your hips and back do not bend too much.
Point 1: Start swinging your legs from the epigastrium!
Keep the sensation of pulling up the pubis as it is, and walk with the image of swinging your legs from the pigeon epigastrium tail in the middle of the upper abdomen. The best stride is around +5 cm than usual.
Point 2: Heel landing & kicking with toes
The point is to land on the forefoot with the heel adequately attached. By doing so, the back of the knee of the hind leg will be extended, and it will be possible to kick the ground firmly with the entire toes. The direction of the toes can be natural.
Point 3: The image of looking far away
It is also good to fix the position so that the head does not shake back and forth and left and right. Just pull your chin, raise your eyes a little and look ahead for about 10m, and the foam will be clean!
Point 4: Use the soles of your feet well!
It is essential to use your toes properly to train your core. After landing from the heel, kick the ground in the order of the base of the little finger, the bottom of the thumb. Remember this step whenever you walk!
Let’s Practice Core Walking!
Once you have mastered the correct way to walk to train your core, let’s incorporate it daily! Introducing how to walk according to the scene, from walking to inside the house.
STEP 1: Long walking is also recommended for core training!
As the vibration increases in walking, the burden on the lower back increases, so put more effort into your abdomen and use your abdominal muscles to catch the vibration. The walking time is about one and a half hours, and it is ideal for walking fast for only 20 minutes.
STEP 2: The stairs are pulled out one step with just the toes
It is adequate to be aware of “one step out ” when going up.” If you climb only with your toes without putting your heels on the steps, you can use the muscles of your buttocks firmly so that it will be a moderate exercise.
STEP 3: Slopes change stride length up & down
On the uphill, the point is to lean forward and walk a little. On the downhill, you don’t have to take a wide stride, and you have a slight thigh, and if you are aware that you step on the ground firmly with your heels, the burden on your lower back is lighter.
STEP 4: In the house, walking with your toes strengthens your finger strength
Try to “walk your toes” indoors. It is NG to raise the heel too high, and it is best to float it by only 5 mm. You have recommended it because you can train the strength of your toes, which is essential for walking!
The Refreshing Effect Improves With Mindfulness!
What is Mindfulness?
Many modern people are increasing their stress due to past failures and anxieties about the future. By concentrating your consciousness on the moment of “now” and facing your body, you can expect the effect of getting out of negative thinking.
Points to consider when incorporating into walking
“4 steps of breathing” is recommended. By walking while chanting the four steps of “sucking, sucking, spitting, and spitting” in your head, you can concentrate on walking and breathing, and the walking effect will be further improved!
It is also possible to Correct your Posture from the Ground up at the Salon.
Desk work It is also possible to leave the care and prevention of back pain to a “posture improvement” professional. Let’s adjust the posture neatly and reduce the burden on the body with the god trick that instantly sees the stiffness and distortion of the muscles!
Loosen the stiff waist and correct the pelvis
Relieves back and lower back muscle overstrains and corrects the spine and pelvis. Approach around the waist by adjusting the posture neatly.
Adjust unbalanced upper body
Corrects the “left-right difference between the scapula and clavicle” that leads to shoulder and lower back pain. If you adjust the distortion, the upper body line will be beautiful!
With the pelvis in place, the buttocks are in the correct position
By correcting the pelvis, the part of the buttocks is also right. The range of motion of the hip joint is also expanded to get the proper walking posture!
