|Exercises for pain in the back and lower back|
If the pain you are experiencing is not acute, you are ready for easy firming exercises for your abdomen, back and legs, and possibly for some stretching exercises. Exercises can not only reduce back pain, but can also help you recover faster, prevent muscle strain on your back and reduce the risk of losing the ability to move because of low back pain.
There are exercises that can worsen pain in the lower back. If you have low back pain, avoid the following:
Squats with rotation, if you have acute pain in the lower back.
Raising your legs while lying on your back.
Lifting a significant weight above the waist.
Inclines with the touch of the toes.
Exercises are an effective treatment for back pain, but one should not try to do them, overcoming pain. It's nice to feel like a hero, but the only thing that can be achieved is slowing the recovery process. Be sure to consult a doctor before starting the exercises. This applies to people of any age.
Well, now Sami Exercises ...
Strength exercises - stretch the muscles along the spine, strengthen the back muscles and can reduce the pain caused by the displacement of the intervertebral disc. A good choice for people who have low back pain from getting up and walking.
1. Exercise for the waist:
Lie on your stomach, hands under your shoulders. Start lifting your shoulders over the floor. If it's convenient, place your elbows in the floor directly under your shoulders, so you can rest in this position for a few seconds.
2. Exercise for the muscles of the back
Lie on your stomach on the floor, hands in front of you. Raise your right arm and left foot a few inches from the floor and hold them so for 5 seconds. Lower them to the floor, and do the same with the other hand and foot. Repeat 10 times.
3. Flexibility exercises that strengthen the abdomen and other muscles, they stretch the muscles and joints in the back of the back. A good choice for people who have low back pain when they sit down.
Do not do this exercise if it causes or increases pain in the back or legs. Lie on your back. Raise and press one knee to the chest, holding the other foot on the floor. Hold for 5-10 seconds. Relax and lower your knee to the starting position. Repeat with the other leg.
4. Exercise for the spine
Lie on your back on the floor, bend your knees at an angle of 90 degrees. Your feet should stand exactly on the floor. Cross your arms over your chest. Slowly, straining the muscles of the press, tear off your shoulder blades from the floor. Keep your head in line with the body; Do not press your chin to your chest. Hold this position for 1 or 2 seconds, then slowly sink to the floor. Repeat 3 - 10 times.
Additional strength exercises for the back of the spine
5. Lie on your back on the floor, bend your knees at an angle of 90 degrees. "Bend", straining the abdominal muscles. You should feel that the back presses against the floor, and the hips and pelvis rise. Hold in this position for 10 seconds, breathing quietly.
6. This exercise strengthens your back, spine and thigh muscles. Become your back to the wall at a distance of 25-30 cm from it. Lean against the wall with your back until your back is leveled over it. Slowly sink until your knees buckle, pressing your back against the wall. Hold for 10 seconds, then climb up on the wall. Repeat 10 times.
Aerobic exercises include walking, swimming, running and cycling. Exercises that relieve the load from the spine, such as swimming, will be the best choice if you have low back pain. Walking in the water to your waist or chest is also a good aerobic exercise.
You should continue to do light, short walks when you have low back pain. You can begin more intense aerobic exercise for 1 or 2 weeks after signs of back pain. Start with 5-10 minutes a day and gradually increase to 20 - 30 minutes of continuous activity per day.
In addition to the regular execution of special exercises, try to always be in shape, that is, watch for the proper work of the whole organism and maintain proper strength and endurance.
** Useful advice for housewives:
Doing household chores is one of the most common causes of back pain.
Diversify your day.
For example, do not spend a lot of time rubbing the skirting boards. Do only part of the work at a time.
Never try to move heavy furniture alone.
Stitch the bed, kneeling or squatting.
Using a mop or a vacuum cleaner, do short movements, bend your knees and do not be lazy to approach the right place closer, instead of reaching from afar.
If you have to stand for a long time, put one foot slightly higher than the other. For example, when washing dishes, you can open the kitchen cabinet door and put your foot on the bottom shelf.
Remember how to properly stand, sit and lift weights ..