What causes back pain?
More than 60% of the population is concerned about back pain. Even at a young age, it is recommended to include exercises for the spine in your daily exercise complex.
The appearance of pain is associated with a sedentary lifestyle. All this leads to a decrease in the activity of the muscles that support the spine in the right position. This entails a decrease in metabolic processes and a violation of blood circulation in the back area. Atrophied ligaments and muscles can not normally support the spine, resulting in pain in the back and jamming of the nerve endings.
How to create a set of exercises for the back?
To properly compose a set of exercises for the spine, you need to approach each person individually. It is necessary to take into account the condition of the back and muscles of a particular person, as well as the level of his preparation. Performing exercises for the spine, a person should not feel any painful sensations. If the pain does not pass, then you have incorrectly picked up the exercises, or you do them incorrectly.
The complex of exercises is designed in such a way as to first strengthen the muscles responsible for the correct position of the spine, and only then go to exercises that can increase the mobility of your joints.
Complex exercises for the spine
A set of exercises for the back should be made by a physiotherapist. He will recommend that you perform a set of different exercises, taking into account serious problems with your spine. Do not start the exercises yourself. Before starting the training, be sure to consult your doctor, maybe some exercises for your back will be undesirable, or you should reduce the burden on the spine.
Begin a set of exercises for the spine with warm-up. It allows you to warm up the back muscles and provide a gradual increase in the load on the spine. The next step is to strengthen the spine, and perform stretching exercises. All exercises should be performed smoothly, do not make sharp jerks. Exercises for stretching the spine should be in the limit of mobility of the joints.
Paying attention to the mobility of the spine, you need to go to exercises to improve posture. These exercises strengthen the muscles that support the back in the right position. Thus, a correct and beautiful posture is produced, which makes it possible to look beautiful and attractive at any age.
Effect of exercises on the spine
Try to give every day for 10-15 minutes for exercises for the spine. If you regularly perform these exercises, the clamps of the nerve endings are removed, the muscles of the spine are strengthened, its flexibility is increased, the pain in the back goes away, and mobility and ease appear in the movements.
Thanks to the normal functioning of the ligaments and muscles, the metabolic processes and growth of the cartilaginous and bone tissue in the spine are accelerated, the circulation of blood is activated.
Before doing the exercises, you need to pay attention to the circumstances in which you need to be very careful.
When can not I do the exercises? - After trauma, consult a doctor.
- If the back pain intensifies during the exercise, you should immediately stop and consult your doctor.
Exercises for the back
Stretching for the waist
1 . Exercise is done on a special mat or mat. Lie on your back, hands stretch out to the sides. Pull your knees to your chest and keep this position for some time to stretch your lower back. Then slowly tilt both knees sideways, turn our head in the opposite direction. Shoulders are not detached from the support. Repeat the exercise 4 or 5 times.
2. The starting position is the same as the previous exercise. We will stretch one leg, the other bend at the knee. We shall catch on foot for a knee of a straight leg. We will bend the bent knee from the outside, and turn our head in the opposite direction, without lifting our shoulders. Fix the position for 20 seconds. We will perform the exercise in the opposite direction and repeat 4 or 5 times.
3. The initial exercise is the same. From this position we will pull our knees upwards, do not tear off the feet from the support. Slightly tilt the knees in one direction or the other, while turning our head in the opposite direction. This exercise perfectly stretches the spine. Do not stop. We execute 10 slopes for each side.
Stretching for the middle and upper back
The starting position is called "cat's back". We kneel, we will lean on our hands, our knees are slightly apart. We will bend our head down, we will pull in the stomach and arched our back with an arch. Then raise your head and bend your back down. Do not need to bend very strongly in the lower back. We will repeat 5 times.
General stretching
The initial position of the "cat's back," we will pull one knee to the chest and try to touch the knee of the forehead, then straighten this leg. We keep it parallel to the floor, do not raise it or lower it. Let's return to the starting position. Let's repeat at a slow pace 5 times. During the last repetition, along with the straightened leg, we pull forward the opposite arm with extended fingers. Linger in this position for 5 seconds. Repeat the exercises completely for the other side. This contributes to the correct distribution of muscle tone and strengthen the muscles of the back.
Strengthening the abdominal press
When there is pain in the lower back, you need to pay special attention to the abdominal muscles. When the weak abdominal press, the stomach protrudes and the spine moves forward. We recommend simple exercises.
1. We lay on the floor, on the back, bend the legs in the knees, with the feet standing on the width of the shoulders. Put your hands behind your head, your elbows lie. We will press the pelvis to the floor, inhale, then during exhalation raise the chest up. Do not bend too much. Everything will depend on your strength, when you feel the trembling of the muscles, you need to stop.
2. Lie on your back, bend your knees, put your feet on the floor. Put your hands behind your head, touch the elbows on the floor. Inhale, pull one knee to the opposite elbow, with the other elbow lying on the floor. Straighten the bent knee, do not touch the foot of the floor, at the same time pull the other knee to the opposite elbow. Exercise is like riding a bicycle, only without circular motions.
Take care of your back
To reduce the load on the back, smoothly move from a lying position to a vertical position. Before we get out of bed, we turn on our side, we sit down, we will lean on one knee, then we will gradually straighten.
Do not overdo it.
In addition to regular exercise, you need to be in shape, monitor the work of the whole body and maintain the necessary strength and endurance.
To assess your physical shape, answer the question: "Are you exhaling" by the end of the day? If you answered yes, then you should change your lifestyle. And for this you need:
- Stop smoking.
- Go to a mixed, complete diet, which should include all food.
- Learn to overcome stress.
- Limit alcohol consumption.
About the back you need to take care in advance
It is better not to wait until the pain appears in your back. If the back is tired, you need to perform simple exercises. You need to do them regularly, then you will not fall into the number of people who suffer from back pain, and their 60% of the population.
Such exercises help to restore working capacity. They can be performed during a long drive by car, during breaks at work, at your summer cottage. Movement should be done slowly and smoothly, avoiding sharp slopes and pauses.
For the neck
Let's sit down, the line of the chin should be parallel to the floor. We turn our heads and look over our right shoulder. Then through the left. Let's repeat the exercise. Then we lower the head down, raise it up, then again down and up. Then, when the head is tilted to the side, let us touch the ear of one shoulder, then the other. Let's repeat the exercise.
For the middle part of the back
1. Starting position: we will rise, we will tighten the stomach, legs are on the width of the shoulders. We bend our arms in the elbows at shoulder level, and carefully take our elbows back. At the extreme point, the chest will be bent by the "wheel". Let's repeat the exercise.
2. Hands bend at the elbows at shoulder level. Gently turn to the right, go back to the starting position. Gently turn to the left, and take the starting position. Let's repeat the exercise.
3. Lift the hands to the ceiling, fingers straighten. First we will stretch upwards with one hand, then another, as if we try to touch the ceiling. We repeat 10 times.
For the waist
Stand up, feet shoulder width apart, hands on the waist. Place your thumbs on either side of the spine. Smoothly bend your back back "as far as it will go," pressing it with your thumbs. Let's repeat the exercise.
Tips for the housewife
The cause of back pain in doing housework:
- Do not spend a lot of time wiping the skirting boards. Do just one part of this work at a time.
- Do not try to move heavy furniture alone.
- Stitch the bed, squatting or kneeling.
- Using a vacuum cleaner or a mop, do not be lazy to approach the right place closer, so as not to stretch from afar, bend your knees, do short movements.
- If you need to stand still for a long time, put one foot slightly higher than the other. Remember how to properly lift weights, sit and stand.
Now we know what exercises should be done to get rid of back pain, but you do not need to perform them, overcoming the pain. Do not run the disease, constantly watch your health. Often see a doctor, only he will be able to recommend to you what exercises need to be performed so that the back does not hurt. Consult the doctor before starting the exercises. And this applies to people of any age. Thanks to such exercises, the developed muscles will help maintain the spine in the right position and significantly reduce the negative impact of daily stress on it.