Self-treatment exercise : Herniated lumbar disc

Hi. Today, we're going to do some posts for people who are suffering from lumbar disc pain.

I'll tell you how to do self-exercises to treat lumbar disc problems.

Many people spend more time sitting in chairs these days, and the load is getting bigger.

When we sit down, we feel comfortable with bent posture. Whenever we have a bad posture, we set our posture right, but after a while, our posture gets worse again.

These poses accumulate a lot of micro trauma at the back and eventually develop severe disc problem before you go to the hospital.

 Left : Bad Position / Right : Disc disease caused by bad posture

People with the problem are complaining of symptoms of numbness, pain and stinging. This spread of pain to other body parts is called the radiating pain, which is very disruptive to everyday life.

Now, I have a lot to say, but I'm going to tell you right away how to exercise!

1. Lion exercise

Pose a quadriped posture on all four legs, like a lion in that picture. The important point here is that you can exercise more effectively by putting a pillow under the knee of the affected side.

In this position, the back is relaxed and the hips are lowered to the heel.

Hold for 10 seconds then return to the start position.

If you have any pain during this exercise, please stop and don't do any more.

2. McKenzie's extension exercise

You know how to exercise, but the point is, Never do this if you have stenosis or spondylolisthesis

This exercise is recommended for people with disc problems or mild strain/sprain

The way to do is to lie prone, as you know, with both hands at the side of your chest, stretch out your arms and raise your upper body.

If you have pain while raising your upper body, you only need to go ahead with your arms half full.

In case of a mild/moderate disc herniation, this exercise may have a significant effect.

3. Two leg rotation

The starting position, lying down on the floor, both the knee and the hip are more than 90 degrees.

If the right side of your leg or hip is numb, hold both knees with your right hand and turn them to the right.

Your back feels stretched.

Holding on to a fixed object with the left hand will stabilize the upper trunk, so you can do it more effectively.

Keep your legs turned for 20 seconds and repeat the return action three times a day.

If you exercise these three things regularly, you can have great therapeutic effect in your back

* However, if you experience pain during exercise, please stop and seek medical advice.

I've told you how to exercise for your lower back pains and If you have any questions, please ask me a question.

Frank review about HYPERVOLT!(massage gun)

Hi I'm yakson,

 I've been using the Hypervolts (massage gun) I just bought for about a month, and I'm going to post a frank review.

Let's get down to business. 

Ta-da!!!!

Let's open it with anticipation.

There are four types of replaceable heads, main body and battery. The accessories are good.

There is an on-off switch at the bottom of the battery, so you can turn the power on and off easily

When the switch is turned on, the remaining battery charge is displayed on the back of the body as shown in the picture.

If you have enough batteries, you'll get this deep green light. Red light comes on when the battery is low.

Press the round button under the letter(hyperice) to activate the vibration. And the light blue on the top shows the intensity in three steps.

The video below shows it when it's working.

<A personal opinion>

I've been using hypervolts for a month. 
To sum up the pros and cons

pros: 

Intensity control is free

It's quiet in operation
It doesn't take much energy.

cons:

Due to the nature of the massage gun, it is bouncing when applied near the bone

Sometimes it slips

It is uncomfortable for self massage because the head does not angulate.

That's the review that the physiotherapist used. Thank you!

Elbow pain ! Tennis elbow vs Golfer's elbow

Hello, I'm Yakson ! 

These days, leisure activities have naturally increased as people try to have leisure time.  Accordingly, many people are coming to the hospital because their elbows are hurting. So now I'm going to write about common elbow pain;

 Tennis elbow VS Golfer's elbow

In a recent study The mean (median) total direct medical cost of services related to lateral epicondylosis for the entire cohort was $660 ($402) per patient over the 1-year period after diagnosis.

reference: Health Care Utilization and Direct Medical Costs of Tennis Elbow. Retrieve from http://journals.sagepub.com/doi/abs/10.1177/1941738116650389

This is a serious disease, isn't it? 

Often, people who use their arms too much often complain of severe pain in the inside or outside of their elbows, then they have to suspect tennis elbow or golfer's elbow.

First of all

About the tennis elbow

Those who have tennis elbow complain of pain on the outside of their elbow, as shown on the left. 

Usually, the pain tends to worsen when you grip your fist hard or move your wrist (wrist extension). because the cause of the pain is usually excessive use of wrist extensor muscle group.

It's prone to inflammation of the tendon where the muscles attach to the bones.

Of course, there are a lot of cases where you can't use your shoulders and torso in harmony unconsciously, and your wrist and elbow are strained.

Then, golfer's elbow

It is a similar disease to tennis elbow, but there's a difference in the fact that the sore is inside, not outside.

It is also called Golfer's elbow. That's because many people who enjoy golf complain about this symptom.

The muscles that flex the wrist are under too much stress, causing inflammation in the inner area of the elbow near the bone attachment. After all, when you flex your wrist or hold your fist hard, you usually complain of pain.

Additionally...

The important thing was that in the old days,  golfer's elbow and tennis elbow were defined as simple inflammation of overuse, but recently it is also affected by degeneration.

In fact, If the condition is left untreated for a long time, the treatment period may be very long. 

It was an overview of elbow disease.

I'll post self-treatment on the next posting. Make sure to follow and get away from elbow pain!

What is the Fascia?

Hello i'm Yakson

Today I'm going to talk about the Fascia.

what's the fascia?

A lot of people seem to know that myofascia is unfamiliar or that it's just a membrane surrounding our muscles.
But myofascia is not only the membrane that surrounds the muscles, but also the membrane that surrounds bones, tendon, nerve, etc.
In other words, fascia is a connerctive tissue that connects our entire body.

The important thing is, why is it important? 

if we have a lower back pain, this pain can be caused by a foot problem, because all of our muscle membranes are connected, which can affect distant areas.
In fact, it worked well when I treated some remote parts.

 Any part of our body is affected by the fascia. Therefore, it can be helpful to explain in detail all the discomfort that does not appear to be related to the current symptoms when you receive treatment.







That was a brief explanation of the myofascia. If you have any questions, please ask me a question.

*There is a few preparation for self-treatment: a foam roller, a massage ball, a will.

Welcome to here ! Introduction about blog and me !

Hello, I'm Yakson.(nickname)

Let me introduce myself briefly.

I'm physical therapist/exercise therapist/Manual therapist

I am a physical therapist in South Korea.

The reason why I started blogging is that I want to help people with musculoskeletal problems to treat themselves at home.

I am not good at English, but please understand me. 

I'll write on a blog one by one. See you later !