Exercises for back pain.

Lower back pain?
Exercises for back pain.
Lower back pain?

Unpleasant sensations in the back due to fatigue, uncomfortable posture or poor posture are familiar to almost every person on the planet, especially if the age is already 40+. There are many different drugs that muffle the attack, but do not help from the recurrence. This is where physiotherapy and exercise therapy come to the rescue. Therapeutic exercise is the main method of treatment and maintenance of back health.

It is extremely important to choose the most effective and best set of exercises for pain in the lower back and back, to relieve muscle tension. It will help not only to reduce discomfort without additional medications, but also to forget about repeated bouts of pinching.

However, when the lower back hurts sharply from any uncomfortable position, exercises to relieve pain in the lower back and back should not be performed. In this case, it is recommended to consult a doctor, undergo a full course of treatment, and only then restore health with the help of special gymnastics.

Possible causes of pain. Another advantage is the ability to do back exercises at home to reduce and alleviate pain and completely eliminate the problem. This helps to achieve positive treatment outcomes for patients at home when their lower back hurts. However, before engaging in health-improving exercise, visit a doctor to find out what is causing you discomfort and what health course is best for you.

The most common reasons are:

● Damage to the vertebrae and intervertebral discs.

● Scoliosis.

● Osteochondrosis.

● Old or new injuries.

● Intervertebral hernia.

● Excessive exercise.

● Inflammatory processes.

● Diseases of the internal organs.

● Too little exercise.

Usually, drug treatment is carried out first, and only then, during the recovery period, exercise therapy is added to it. Some of the complexes described below are great not only to strengthen the muscular corset and maintain the mobility of the spine, but also to get rid of a sudden backache from an unexpected attack.

When Exercise Is Necessary. It is up to the attending physician to decide how to remove and treat acute back pain in women or men, what workouts to help stretch the spine at home to relieve pain in the spine, only the attending physician should.

In some cases, it is simply impossible to carry out a full-fledged therapy without specialized complexes [2].

Specialists prescribe additional physical activity:

● Overweight patients, as their spine is destroyed faster.

● With pathological changes in the spinal column.

● People with little physical activity.

Although additional correct exercises help slow down the aging process, it is extremely dangerous to prescribe them or other physiotherapy yourself. Self-selection of a training course, guided by the Internet or the advice of friends, can lead to a relapse in a few months. That is why each stage of treatment should be prescribed by a doctor.

Daily physical activity is one of the best ways to prevent the destruction of the spinal column, changes in its structure, and the occurrence of other types of diseases.

Therefore, there are many exercises so that the back does not hurt, relieving pain in the lower back, giving to the leg, facilitating the position of the back below, allowing you to quickly return to normal and continue the day without discomfort and restrictions. Their effectiveness has been proven by many years of experience of neurologists.

The main benefits of regular exercise:

● Strengthening of the muscular corset and ligaments. They keep the vertebrae from shifting, absorb the consequences of sudden and not very successful movements. Protect against various injuries.

● Improved metabolic processes in the body. Improves absorption of vitamins and minerals. Muscles are more actively supplied with blood, which leads to a quick relief from suffering and a constant strengthening of the body. Thanks to daily short workouts, a person maintains the health of all major body systems.

Physical activity is especially relevant every day for people leading a sedentary lifestyle. Sitting at a computer for a long time, often in an uncomfortable position, leads to a number of problems with the musculoskeletal system.

After a few weeks of regular classes, the result will be visible:

● Due to the more active circulatory circulation, the flow of oxygen to the tissues increases.

● The constant load on the vertebral discs is reduced. Indeed, over time, it only increases, especially if a person is overweight.

● Increased performance.

● Getting rid of spasms and reduced muscles.

● Pinching disappears, and the pain syndrome gradually calms down.

Therapeutic exercise is a sport that can be practiced not only in a hospital or a specialized gym, but also at home.

General rules. Before starting training, it is worth remembering the basic rules that allow you to get the maximum benefit. If you do not follow them, classes can not only not bring the expected benefits, but also harm, aggravating the situation of a person.

To begin with, it is worth deciding which simple exercises for back and lower back pain will help at home, literally, sitting in bed, from severe, acute pain in the lower part of the spine, find the best photos or videos and consider the procedure.

Ideally, the first workout is led by a trainer who is familiar with the program and your limitations. He will tell you the optimal pace and intensity of the movements and correct the mistakes.

It is also worth observing a few mandatory rules:

● Ventilate the area before starting.

● Watch the temperature, the place of employment should not be cold.

● Choose clothing made from breathable materials.

● Perform movements smoothly, deliberately slowing down the usual rhythm.

● Gradually increase the pace and the number of repetitions, especially if you have not played sports before. Don't do more than you can the first time.

● Stop exercising as soon as pain occurs. It will be possible to continue only after the rest.

By following the simple recommendations of doctors and exercise trainers, you will get the most out of your warm-up.

Removal of acute pain. Directly during an attack, at the moment of feeling acute, unpleasant, penetrating symptoms, it is better not to engage in any unnecessary body movements. At this time, a person needs rest and medicines that will suppress discomfort.

Only after the back stops hurting a lot, they decide which exercises will help with pain in the back and lower back, if they are done slowly, when they are made so that they remove, remove the remaining pain on the right or left.

But this does not mean that during an exacerbation it is forbidden to move at all. The state when it is difficult to straighten up, in itself, prevents you from doing physical education painlessly. In such cases, activity within the pain-free range is recommended. Movements in directions that increase discomfort should not be done. It is allowed to walk around the apartment, slow gentle slopes in a safe volume, as well as carefully carried out gymnastic complexes from a prone position.

Relief of moderate pain. Lower back pain can be moderate or acute, sharp in a certain area of the spine, then in order to remove it at home in men and women, in order to remove discomfort, exercises and stretching are used for treatment to help relax the muscles, although how to treat In the future, the problem that has arisen must be solved by the doctor. After all, getting rid of manifestations is only a temporary solution that will not eliminate its root cause.

The most effective are:

● Wall squats. Lean your back against the wall, put your hands forward, clasped in the castle, spread your legs shoulder-width apart. Slowly lower yourself into a shallow squat without lifting yourself off the wall. You will feel how the load falls not only on the buttocks and thighs, but also on the muscles of the lower back. Freeze at the bottom point for 10-15 seconds, and then also smoothly straighten up. For best results, repeat the movement 2-3 times.

● Stretching. Lie on the floor, rest your heels on a hard surface. Slowly pull one leg towards you, bent at the knee, intercept it with your hands in the thigh area and try to press it to your chest. Act smoothly, freeze briefly at the top point, then just as slowly lower back. Repeat 2-3 times with both legs alternately.

● Pelvic tilt correction. The primary position is lying down, with legs raised high at a right angle. The waist should be pressed to the floor in this position. Slowly, without bending, lower the lower limbs down, keeping the body pressed to the floor for as long as possible. Bend your knees as you lower it as it begins to lift off the surface. Repeat 2-3 times.How exactly to stretch, what to do so that the lower back does not hurt, what exercises will help you pump up muscles in order to relieve and completely remove pain, get rid of discomfort with back pain in a certain area, cure it if the back needs it, the doctor will tell. It is simply dangerous to choose the type of treatment for yourself, as this can lead to a worsening of the condition. The complex of exercise therapy is compiled individually, taking into account personal characteristics, level of training, and limitations of the patient.

Universal exercises. There are therapeutic physical exercises that help with backache, severe, acute back pain that radiates to the leg when leaning forward from the lumbar to the left or right, they are suitable for older men and women, but whether they can be done, the attending physician will tell.

Such movements are considered universal, do not require special training and are suitable for people with a large number of restrictions. It is possible to perform them even in old age or without any experience of physical training.

The most popular methods of universal gymnastics:

● Muscle stretching. Lie down with your lower limbs in a bent position shoulder-width apart. Bring your left leg to your chest and twist so that its ankle touches your knee. Grasp your left knee with both hands and pull it as close to your chest as possible. Freeze in this position for a couple of seconds. Then relax again. Do a few repetitions on both sides.

● Bench raises. Sit with your back to the support so that your hips are 40 centimeters from it. Put your hands on it, bend your knees. When performing the movement, lift the pelvis from the floor with the effort of the muscles of the torso and arms. Rest your full foot on the floor. The movement is made by inhalation. Freeze at the top for 10 seconds, then lower to the starting position and do 10 repetitions.

● Posture of the dog. Take the starting position as with lightweight push-ups. Rest on the floor with outstretched arms and toes. Then lower your head down while lifting your hips. In this position, freeze for 1-2 seconds. Then return to the original state. Do 2-3 repetitions for best results.

Yoga is one of the best ways to get rid of back pain. It is better to use positions for beginners and for the first time exercise under the supervision of a trainer who knows the characteristics of your health. Regular exercise will help strengthen the muscular corset that supports the spine.

Relieve pain during pregnancy. When a woman finds herself in a special position, the question arises whether she can do exercises for her back and in the lumbar region with acute pain in the spine, and which one, so that her back does not hurt even more. Most standard sets of exercises are not suitable for pregnant women due to their limitations and additional load.

But there are special programs developed taking into account the peculiarities of pregnancy and the increased load on the spine due to the growing belly.

A number of measures have been developed to help cope with discomfort in the lower spine:

● Lateral tilts from a sitting position. Sit comfortably on the floor in a sitting position, and then slowly and smoothly tilt alternately in two directions. Concentrate on the sensations.

● Lie down and put a special support roller under your lower back. In this position, relax, and then begin to simultaneously raise your head and hips to your stomach. With special care, these movements are used in the third trimester.

● Stand on your feet, lunge forward left. Then bend over so that your hands reach the floor. Feel the muscles stretch. Move your pelvis up and down, then return to the original position. Repeat the same for the right side.

Before using any of the suggested exercises, be sure to undergo an examination and consult a gynecologist. Discomfort in the pelvis and lower body can be caused by severe pinched nerves or gynecological problems. The position of the child and many other factors also affect the ability to do such physical education. Preparing to become a mother, you should pay special attention to your health.

Special exercises for pain in the lumbar spine, to relieve acute pain in the lower back, which hurts due to overexertion and excess weight. The technique is suitable for both those who have already encountered age-related problems, and those who want to delay this moment as much as possible. With age, under the influence of improper loads and gravity, deflections in the spine become more noticeable, bringing a feeling of discomfort.

A set of simple exercises will allow you to return the spine to its original place:

● Lie on your stomach with your arms stretched out in front of you. With one palm you need to pinch the fingers of the other. And then, feeling each vertebra. As you exhale, tighten your back muscles and roll to your right side, and then return to the starting position.

● Lie horizontally and spread your arms as comfortably as possible. Then bend them at the elbows, clench your fists, rest your knuckles in your face and try to bring them together in the chest area. Try not to stop touching your face with your fingers. Freeze like this for 2-3 seconds, and then return to the starting position.

● Lie flat, arms straight and placed above your head, grasp one hand over the other. Focus on feeling the muscles in your abs and lower back. Slowly lift up and then lower your legs.

When doing sets, it is extremely important to be focused. It is important to follow your every movement, to concentrate on the sensations experienced. If necessary, if this or that movement is poorly tolerated, refuse to perform this element.

Many experts advise this course of exercise therapy for patients undergoing a rehabilitation period after pain relief.

Another option for exercise therapy for pain in the lower back, spine and buttocks. Simple and accessible to everyone, recovery programs have proven effectiveness, which explains their popularity. They will serve as an excellent option for a preventive daily workout. Also, the complex is advised by doctors during the recovery period, after undergoing basic drug therapy.

Therapeutic exercises should be performed slowly and in several approaches:

● Sitting on a chair, straighten up, raise and clasp your hands, try to get them as far as possible behind your back. In this case, the head will lean back a little, and the long muscles will tense sensitively.

● Sitting on the floor, transfer the weight of the body to the arms spread behind. Raise your straightened legs as high as possible. Hold for a while at the highest point, trying to maintain balance. It is worth repeating this movement 2-3 times.

● Sit on your knees on the floor. Bend down as far as possible, stretching your arms in front of you. With perfect execution, try to touch your forehead to the gym mat, pressing your hips tightly against your chest and stomach. Hold this position for a couple of seconds, and then slowly and smoothly take your usual sitting position.

Such therapeutic exercises for the back with lower back pain are suitable for both men and women to remove clamps in the lumbar region in 5 minutes, when it hurts badly and sharply down the spine. However, it can only be used by people without chronic diseases.

Another well-known technique that gives good results during the recovery period after attacks is physiotherapy exercises for pain in the back and lower back, problems with the spine, suitable for people with almost any basic training. The complex includes simple strengthening techniques that anyone can perform, even if they have never played sports.

physical exercises for back pain in the back, after exercise:

● Push-ups from the floor, but not in the usual position, but focusing on the palms and knees. In this position, the necessary load is provided, while it is not very large, which avoids the possible situation when the muscles reduce from tension.

● Get on all fours. Concentrate and tear off the lower limbs from the floor from the foot to the knee as much as possible. It is necessary to freeze in this position for a few seconds, and then repeat it again.

● Hand rolls. Stand in the starting position, resting your hands and feet on the floor. As you exhale, transfer your body weight to your heels, while keeping your palms on the ground, allowing the muscles to stretch well. As you exhale, return to the starting position and remember that you cannot take your feet off the ground. In this case, all limbs should be as straightened as possible.

● Lie on the floor and bend your knees. Then, without unbending or lifting your feet from the floor, try tilting your lower limbs to the side, changing sides.

For the best result, it is worth doing each approach 5-8 times, and repeating the whole complex 3 times. This will be enough for a daily healing load. Regular light exercise will be an excellent prevention and health promotion. But it is worth remembering that each movement is performed smoothly, without sudden movements.

Preventive exercises. Special exercises for back pain, special exercises for back pain will be advised by the doctor, but in order not to drive yourself to the clinic, you can do prevention.

Disease prevention is considered the medicine of the future, the way that will help prevent the development of many pathological conditions.

The simplest exercises will be an excellent quick warm-up for lower back pain so that your back does not hurt in the future with additional loads:

● Bird. We simulate fluttering wings. Stand straight with your feet shoulder-width apart, tighten your abs. Raise your arms bent at the elbows to shoulder level and take them as far back as possible. At the same time, bend in the chest area, straightening the pectoral muscles. Do 5 reps. Especially effective against stiffness due to an uncomfortable posture during work.

● Universal oblique stretch. Remain in the pose characteristic of the previous version. Tightening the press, make turns to the right, and then to the left. In this case, it is the lateral muscles that are stretched, the back relaxes, and the risk of neuralgia in the thoracic region is reduced. Do 2-3 reps on both sides.

● Flexible back. Stand with your feet shoulder-width apart, tighten your stomach, put your hands on your waist, but so that your palms are directed towards the vertebrae. Try, without relaxing, to arch your back as much as possible from this position, gently massaging the space around the spine with your fingers. Repeat slowly at least 5 times.

You can practice several times a day almost anywhere, including the workplace. A light warm-up will prevent the formation of clamps, prevent discomfort even if you have been sitting at the computer all day in an uncomfortable position.

Contraindications for gymnastics

Quite often we see ads in the style of “If you have a backache, backache, back pain, do these exercises”, where a certain set of physical activity is presented as a panacea for any disease. However, such statements should be trusted with caution.

Each person is individual, has a huge number of features, often concomitant diseases. Therefore, experts advise first to undergo an examination and choose an individual program of physiotherapy exercises, so that the result of the classes is really only positive.

There are a number of contraindications to the implementation of gymnastic complexes or individual techniques:

● Some chronic diseases.

● Tachycardia.

● Bradycardia.

● Sudden pressure surges.

● Chills and feeling unwell.

● Increased body temperature.

● Weakness.

● Oncology.

● High risk of thrombosis.

● Infectious diseases, the period of active inflammatory processes.

● Serious disorders of cerebral circulation.

Most often, physical training is advised to start after the first part of drug therapy, when the severity of the attack is significantly reduced and additional loads cannot be harmful.

Exercises against pain in the lower back and back, which will help relieve tension and get rid of discomfort, are prescribed by the attending physician, selecting a scheme individually, taking into account the characteristics of the disease and the physical condition of the patient. Performing any of them on your own can harm yourself by doing something wrong or choosing a complex that is not suitable for your disease.

If the above symptoms have become your frequent companion, contact specialists to find out the root cause, get the right treatment and find exactly the type of physical activity that suits you.