To rid of pain in the back and neck do the 15-minute gymnastics
Pain in the lower back is troubling up to 80% of people. And recently, not only people in years but also youth suffer from this disaster. According to statistics, this is the second most frequent reason for calls to a doctor after colds and ARVI. And among the reasons for hospitalization, acute pain in the back takes an “honorable” seventh place.
But because of osteochondrosis, not only the lower back can bother. In 46% of people, pain appears in the lower cervical, and in 29% – in the upper cervical spine. Much less often affects the thoracic department – it accounts for only 2%.
Who is guilty?
Factors that provoke the emergence of pain in the back, a lot. In addition to heredity, hypodynamia, muscle weakness and obesity, they include high growth and the presence of a large abdomen (such a constitution overloads the lower back), and in women the risk of a large breast (in this case, the thoracic spine will suffer).
Bad service can serve bad habits (smoking, alcohol) and transferred infections – they reduce the body’s defenses. The role and occupation play a role. So, in the risk group are people who are engaged in heavy physical labor, as well as all those who have to spend a lot of time on their feet (hairdressers, teachers, sellers). Sometimes the proper mattress and orthopedic pillow may help. But only daily exercises can surely make you feel better.
But “sedentary” work is also no better. The absence of motor load leads to muscle atrophy, because of which they cease to fulfill their main task – to maintain the trunk in a certain position. During the prolonged sitting, the venous outflow and blood supply to the lower extremities deteriorates. In addition, the pressure in the spinal canal increases and the intracranial pressure increases reflexively. That’s why it’s no more than two hours to sit without harm to your back. After this, it is necessary to change the position of the body – at least a little walk, warm up.
And finally, the most difficult thing is for the spine to stand in a standing position, bending forward. The greatest risk arises with the simultaneous tilt and turn of the case to the side, especially when there is something heavy in the hands. So it is very important to learn how to properly carry a heavy load. Instead of bending over, it is better to bend your knees and, slightly squatting, lift the load. The weight of the load must be equally divided on both sides, so it is important to teach yourself how to carry heavy bags in two hands, and not in one.
A special place in the life of a person suffering from pain in the back or neck should be occupied by therapeutic gymnastics.
The main task of such gymnastics is to teach the muscles to properly strain and relax. The stronger the muscular corset, the less the risk of deformations in the spine, and hence – and pain in the back.
Specific exercises should be prescribed by a doctor based on many individual parameters, such as age, blood pressure, bone deformities, neurological disorders or joint problems in the patient, etc. After all, not every physical load is useful for strengthening the muscular corset. So, in order not to tear your back, you can only do it on the simulators under the guidance of the trainer.
Here are a few exercises for daily execution that will help strengthen your back. The whole complex will not take more than 15 minutes to complete.
For stretching the muscles of the back. Clasp your knees with your hands and pull your hips to your chest, holding your chin between your knees.
For elasticity of the spine. Touch the right foot to the knee of your left foot. At this time, the right leg is straightened on the floor. Press the knee to the floor and turn the head in the opposite direction.
Stretching of the spine. Lying on your back, put a foot of your left foot on your right hip. Left knee to direct outward and pull the hip to yourself. Repeat the same with the other leg.
Exercises for abdominal muscles. Lying on the stomach, simultaneously stretch the muscles of the abdomen and buttocks. Pull your arms out slowly (!) Upwards.
Lying on your back, bend your knees. Legs together, feet on the floor. With an effort to push the knees apart, as if overcoming the resistance, while resting their feet on the floor. Then the legs are brought together again. Repeat 5 times.
In the mornings, lying in bed, lift straight legs. Start with 10 repetitions, gradually increasing their number to 100.
If there are pains in the back, gymnastics is not just not to be stopped, but, on the contrary, it is necessary to spend it three times a day.
If the neck pain occurs
These exercises will relieve pain in the neck. Convenient that you can make them lying down. For example, in the morning, immediately after awakening.
- Lie on your side, raise your head and hold it on weight, counting to 5. Repeat 4-6 times.
- Lie on your stomach, put your hands on the back of your head. Slowly raise your head, offering resistance. Repeat 3-5 times.
- Lie on your back, head on a hard pillow. Rhythmically, for 5 seconds, press your head on the pillow 5-6 times.