To reduce the pain, the use of cold compresses is excellent, and various medications that can reduce discomfort will also help. However, there are certain exercises for the back with which you can restore muscle tone, which will anesthetize muscle tissue. Therefore, in the future, so that you do not have health problems, you need to regularly support it with the help of special exercises that are aimed at strengthening the muscles of the back. Today there is a wide variety of such exercises that are suitable for home conditions, without the use of specialized simulators.
It is important to overcome the fear of a feeling of pain, which should not prevent you from doing these exercises. If, at the time of exercise, you have painful sensations, you should pause for a while until you feel better, and then continue to perform the same exercises neatly. In the future, when performing physical exercises, you should gradually increase the load. Remember, with a decrease in the physical load exerted on the muscles, the pain in the back area increases, the activity and muscle tone of the muscles decrease, and the flexibility goes on to decline.
Before doing physical exercises, it is necessary to consult a doctor. For many people, chronic pain in the back area is characteristic, so an individual exercise program is developed for them. The first time in the exercises are carried out under the supervision of a physician-physiotherapist, in the future similar physical exercises can be performed at home.
If you have any doubts about the correctness of performing physical exercises, you should definitely consult a physiotherapist for advice.
To achieve the goal, you should strive to exercise regularly, allocating daily part of your time. Do not forget to walk and perform physical stretching exercises for muscles that suit you individually. Here is a description of some exercises that will help you reduce pain in the lower back.
Exercises for people who have physical pain in a lying or standing position
Exercise # 1
- Lying on your back, stretch your arms along the body, while putting a towel under your neck, and a pillow under your legs in the knee area.
- In a relaxed state, breathing should be calm and even.
- In this position, it should be about 10 minutes.
This exercise should be done 2-3 times during the day.
Exercise # 2
- Take the position lying on your stomach, placing emphasis on the arms bent at the elbows.
- Staying in a similar position on the floor, not forgetting to focus on the elbows, you need to lift the upper body. At the same time we relax the abdominal muscles, continuing to lift the trunk higher, but do not forget that the thighs must be immovable.
- In this position, you must remain between 15 and 30 seconds. Then you return to the position, lying on your stomach with an emphasis on the elbows.
It is required to implement 2-4 approaches.
Exercise 3
- It is necessary to take a reclining position, in which the legs should be bent at the knees, the floor can be touched only with the heels. Knees in the starting position should be bent by 90 degrees.
- We straining the abdominal muscles, figuratively trying to press it to the spine. We squeeze the buttocks, pressing the heels tightly to the floor. It is necessary to lift the hips above the level of the surface until the shoulders with hips form a straight line.
- This position should be fixed for six seconds, while breathing should remain even. Then it is necessary very slowly to return to the starting position, after relaxing for a few seconds. It is necessary to make 10-15 approaches. If you feel pain while doing this exercise, postpone it. Return to him in this case, you can at the next training session.
Exercise 4
- Take the standing position by placing your feet not the width of your shoulders. Lower your palms on your sides.
- Without bending the neck and legs, you should make a tilt back. You need to bend until you feel uncomfortable, that is, to the limit. Then, fix this position for a few seconds, then return to the starting position.
- Repeat the exercise three to ten times.
Exercises designed for people who have pain in a sitting position
Exercise # 1
- Take a reclining position by bending your knees and placing your feet on the floor surface.
- Pull to the chest area, first one knee, then the other. Do not perform this exercise by pulling your knees together.
- Knees should be alternately fixed in the position of the chest for about 15-30 seconds. Do not press your knees with your hands.
- This exercise is done 2-4 times.
Exercise # 2
- Lying on your back, bend one knee, put a foot of the same foot on the surface.
- An ankle of the left leg should be placed on the right knee.
- The left knee should be embraced, and begin to pull to the shoulder, located on the right side. At the same time, the muscles of the hips and lower back are clearly felt.
- This position should be kept for 15-20 seconds.
- Relax for a while, preparing to continue.
- It is performed two or four times for each limb.
Exercises for people whose pain does not disappear under any position of the body
Exercise # 1
- In the standing position, put your hands on your hips
- Reject the hip to the extent that the line of the back and hips will become even
- Then go back to the original.
- Move your hips forward now, bending your back.
- Then take the starting position.
- Repeat should be 8-12 times.
Exercise # 2
- Standing on all fours, put your hands on the floor
- Relax the neck so that the head bends down.
- Start bending your back up until you feel how the back and waist area relaxes.
- You can hold this position for up to 30 seconds.
- Then, having straightened your back, you should return to the starting position.
- Curl the back down while lifting your hips.
- Hold this position for up to 30 seconds.
- Repeat 2-4 times.