Back pain can be associated with many health problems, for example, it can be a spinal disc injury. Recently, another disease that has attracted great attention of doctors has become common - pain in the area where the lumbar-thoracic fascia is located.
It is important to pay attention to this problem in time in order to be able to prevent many diseases that can definitely ruin a full-fledged life of a person. Basically, special attention should be paid to strengthening the muscles of the back.
What is fascia?
Fascia is a connective thick tissue that covers muscles and bones, but the most important task is to support all organs. Sometimes in this place pain can occur. As soon as back pain appears, it can be assumed that problems in the fascia area have begun. In this case, it is important to establish the cause, and there may be many of them.
What are the pains
Not so long ago, laboratory studies were made by scientists who came to the conclusion that there can be three types of pain:
- Sometimes the deep plate of the lumbo-thoracic fascia undergoes a small injury or inflammation, in which case there is active stimulation of the nerve endings. Fascia in the lumbar-thoracic region is very close to the skin. In the inflammatory process, all nerve impulses are sent to the brain, and pain occurs.
- If a person gets injured, then the tissues can become motionless and overloaded. These changes negatively affect the posture and mobility of the body, over time it causes not only inconvenience, but also pain.
- Any injury irritates nerve endings. The nerves branch, and the root itself is located in the spinal cord. Damage causes pain in a specific area of the back.
Fascia layers
The lumbo-thoracic fascia is divided into 3 main layers. Almost all the muscles on the back are attached to the fascia. The entire muscle group runs from the first longitudinal vertebra to the very bottom:
1. The layer that is located behind starts from the twelfth vertebra and stretches to the very bottom. On the way, this layer has an internal oblique muscle and an abdominal muscle. In this case, the fascia connects the muscles of the back and peritoneum.
2. The middle layer is the broad muscle of the back, it acts as the support of the body and helps to freely move body weight. This layer begins directly from the lumbar-thoracic fascia.
3. The front layer helps to bend the body and calmly hold any vertical posture.
Oddly enough, but back pain can occur not only in adults, but even in the smallest. Intense pain can lead to disability.
The main functions of the fascia
It is worth noting that the fascia is primarily an inelastic support, which allows you to hold the pelvis, trunk and all limbs correctly, and also allows you to freely distribute the entire load on the body. Let us consider in detail what functions the lumbar-chest fascia performs:
- While the muscles on the abdomen begin to activate, the fascia begins to restrict the movement of the bones of the pelvis, and the work of the ileal joints is being established.
- When horizontal muscle tension occurs, the transverse abdominal muscles begin to contract in the peritoneum and thereby stabilize the pelvis.
- The muscles that are associated with the fascia can balance tension and force the group of muscles that are responsible for this to straighten the spine.
Most often, pain occurs in the lower back.
Fascia and its structure
In medicine, Latin is often used. The lumbo-thoracic fascia is called fascia thoracolumbalis. In fact, the fascia itself is similar to a special depression where the spinal muscles are located. If we consider it in more detail, then it resembles two sheets, they can be divided into rear and front. The front leaf is located in the lumbar region and stretches between the processes at the vertebra. The surface plate of the lumbar-thoracic fascia begins on the processes of the vertebrae and is attached to the ribs at the corners.
Is it worth it to pump up the spinal muscles? How to do it right?
To strengthen the fascia, doctors recommend that it be well developed. You can pump back muscles even at home, for this you need to perform a certain set of exercises daily.
It is important to remember all the rules that are for these exercises:
1. First of all, it should be borne in mind that classes should be held regularly. You can conduct such classes twice a week, too much zeal is not worth it. If you do such exercises too often, then the muscles will not have time to recover.
2. You should not perform all the exercises at one time, it is advisable to do several approaches. Each exercise is done 15 times.
3. In no case should you start exercises without warming up the muscles.
4. The complexes must change, otherwise the muscles will get used to such constant loads.
Many are interested in what to do if a weak lumbar-thoracic fascia. How to pump it up to forget about back pain? All the recommendations that were given above will help to cope with this problem.
A set of exercises to strengthen the back muscles
Consider a few exercises that will help strengthen your back muscles:
- After the body is slightly warmed up, you can begin to perform the first exercise. The body drops to a position parallel to the floor, the legs are slightly bent at the knees, and in the hands of a person are dumbbells. Dumbbells in hands should be lifted so that the shoulder blades are connected on the back. Such exercises are performed slowly, because the main effect is the stretching of the latissimus dorsi.
- If it is necessary to strengthen the area where the lumbo-thoracic fascia is located, the exercise should be selected for pulling up. It is performed on the horizontal bar. Hands are placed shoulder width apart, you should stretch up to the crossbar, trying to reach it with your chin, after which the body drops slowly down.
- In the next exercise, you can use the bench. It is necessary to become the back to it and gradually lean to the right, leaning on the bench with the help of the right hand. It is important to bend the lower back well. The left leg bends at the knee, and the right foot acts as a support. To strengthen the lumbar-thoracic fascia, this exercise can be complicated. For example, take dumbbells in your left hand and reach up with your right. Next, change hands and do the same with the left hand, dumbbells in the right hand.
- To complete this exercise, you will need to use a hard mat on which the pelvis and legs should be placed. A person should lie down with his pelvis and legs, while legs should be fixed in any way, only so that they do not move. Hands are placed on the back of the head. The main task is to maximize your body in this position, and then slowly lower it down. It is important to bend your back, jerking is prohibited, everything is done smoothly.
Such seemingly simple exercises will help to relieve back pain and significantly strengthen muscles, which is important for a normal, mobile lifestyle.
What should be considered when training at home?
To strengthen the lumbar-thoracic fascia, you should always remember the main rules when performing exercises:
- Any training should end with a muscle sprain, which means that initially a slight pain can be felt in the muscles.
- As soon as the load on the body is mastered, it will be necessary to increase it again. You can increase the weight of the dumbbells, perform more exercises, or do not three, but four approaches.
- Proper, balanced nutrition also plays a big role, so it’s worth remembering that doctors recommend making your diet for the day this way: half carbohydrates, about 30% protein and only 20% correct fats.
If you follow all the recommendations that were given in the article, then you can once and for all get rid of such a problem as back pain. In addition, you can consult a doctor - a specialist who can not only help make a diet for the day, but also select the right exercises.