Sakit pinggang: 2 latihan mudah sembuhin pengapuran!

Summary

In this video, Kong provides an insightful guide on how to manage and rehabilitate lower back pain caused by spondylosis, a condition resulting from the wear and tear of spinal joints. He explains the causes of spondylosis, including obesity, prolonged standing, heavy lifting, and aging. Kong also demonstrates effective rehabilitation exercises for relieving pain and strengthening the lower back, such as stretching, core exercises, and techniques to alleviate nerve pressure. The video serves as a valuable resource for anyone experiencing back pain, offering practical solutions for improvement.

Takeaways

• 😀 Spondylosis is the medical term for the degeneration of the spine joints, particularly in the lower back.
• 😀 It occurs due to joint wear and tear caused by excessive pressure and movement over time.
• 😀 Common causes of spondylosis include long periods of standing, obesity, and lifting heavy weights.
• 😀 Spondylosis is more commonly experienced by people aged 40 and above.
• 😀 In severe cases, spondylosis can lead to fractures and instability of the spine, resulting in nerve compression.
• 😀 When the spine shifts forward, it is called spondylolisthesis, leading to nerve pinching and pain spreading to the legs.
• 😀 Two types of exercises are recommended for spondylosis rehabilitation: stretching and strengthening the abdominal muscles.
• 😀 The first exercise type involves stretches to relieve pressure on the spine joints and can be done in several variations.
• 😀 The second exercise focuses on strengthening the abdominal muscles to support the lower back and improve posture.
• 😀 Regular practice of these exercises can help alleviate pain, increase flexibility, and improve overall spine health.
• 😀 The video encourages viewers to share the exercises with others suffering from spondylosis or spondylolisthesis.

Q & A

What is 'pengapuran' and how does it relate to back pain?

'Pengapuran' refers to the wear and tear of joints, particularly where bones meet. In the spine, this condition is known as spondylosis, which can lead to back pain due to the erosion of the joint surfaces that provide stability to the spine.

What are the main causes of spondylosis?

Spondylosis is often caused by prolonged standing, obesity, heavy lifting, or activities that put excessive strain on the spine. These conditions lead to the gradual wear and tear of the spinal joints over time.

How does spondylosis affect the body as people age?

As people age, typically after 40-50 years old, the effects of spondylosis become more pronounced. The accumulated wear on the spine's joints results in pain, especially when standing for long periods or moving backward.

What is spondylolisthesis and how is it related to spondylosis?

Spondylolisthesis occurs when the spine's vertebrae shift out of alignment, often due to the severe wear and erosion of the joints caused by spondylosis. This misalignment can compress nerves, leading to pain that radiates down the legs.

What are the symptoms of severe spondylosis?

In severe cases, spondylosis can lead to fractures in the bones, causing instability in the spine. This may result in nerve compression and pain that extends to the legs, especially during activities like walking or standing for prolonged periods.

What is the first type of rehabilitation exercise suggested in the video?

The first type of rehabilitation exercise focuses on stretching the spinal joints. Three variations are suggested to help relieve tension and improve flexibility in the spine.

How often should the stretching exercises for spondylosis be done?

The stretching exercises should be performed regularly. The video encourages viewers to do them as often as they feel comfortable and to hold each stretch for as long as they need.

What is the second type of rehabilitation exercise for spondylosis?

The second type of exercise targets strengthening the abdominal muscles (core strength). By improving core strength, the spine is better supported, which can alleviate the stress on the back.

How can strengthening the core help with spondylosis?

Strengthening the abdominal muscles helps stabilize the spine and reduces the load on the back. This improves posture and provides better support, which can alleviate discomfort associated with spondylosis.

How long should each core strengthening exercise be held?

Each core strengthening exercise should be held for about 5-10 seconds, depending on the variation. It is recommended to repeat the exercise three times a day, with three sets per session.