I am a developer and half of my life is at the computer. Over the years, my back decided to take revenge: I started to ache, get sick, and then completely out of order for a week.
Then I began to look for specialists and exercises that would relieve pain and could restore what was lost. I tried massages, yoga, martial arts and even healing practices. I can’t say that I found a panacea, but now I know for sure how to relieve the pain. About that and talk.
The cause of the pain is pinched nerves and pinched intervertebral discs.
Due to sedentary work, the lower back takes an unbearable load for a long time.
As a result, the disks are deformed and this leads to irreversible consequences.
Wushu morning workout
My first visit to the section surprised me first of all by the lack of complex exercises. I thought they would open up the "secret of martial arts." But the only secret was how to manage to do these simple exercises every day.
“A healthy back is mobility. Mobility is life. ”- the words of the trainer still sound in my head. The more often you do exercises on your back - the less salt deposits between the discs. The stronger the "internal" posture muscles. And the sexier your profile looks 🙂
- Whole complex
- Foot rotation
- Pelvic rotation
- Body rotation
- Chest rotation
- Head spin
Another simple recipe for reviving your back is pull-ups. Even just hanging on the horizontal bar is a great pleasure for squeezed vertebrae. But here there were some nuances.
With pull-ups I was introduced by “Healing Impulse” - the author’s technique of Vladimir Vukst (Goltis). According to him, Impulse is an analogue of yoga for the Slavs. Below is a small safety precaution:
Pullups, due to their physical activity, are not available to everyone. Therefore, in the methodology, it is recommended to find or install a horizontal bar at the level of the clavicle and, when lifting, help yourself with your feet.
From the pleasant: it’s enough to go to the horizontal bars once a week (more precisely, once every 5-8 days). This principle is called "Supercompensation", it is responsible for ensuring that one muscle group is not depleted.
There was no time to go to the gym. There is nothing to pay the coach. Therefore, I found an application in the App Store with a program for the back. The entire program took 40 minutes, so I could do it only once a week. There is even a program for a beginner - it's hard and sweaty. However, the back every time thanked orgasms. I lasted for almost a year.
Especially for Lively, I asked the instructor to show some of the simplest exercises for the lower back. They can be done directly from the screen, carefully studying the instructions under the picture.
- Dead body pose
- Wind release pose
- Biped table pose
- Cleansing Fire Pose
- Back twisting
- Pigeon Pose
- Spinal traction
Important! Whoever calls you where, do not get up sharply after exercise. It is better to turn to the right or left side and slowly, resting on your hand, scrape off the relaxed cutlet of your body from the floor.
For the laziest, there is a method of a Japanese doctor named Fukutsuji. He wrote a whole book about the use of the roller, but these three lines are enough for the lower back:
- Take a towel and roll it tightly under the tailbone
- Hands raise up, boat
- Put the big toes together
The author claims that if you lie this way for 15 minutes a day (but strictly to discomfort!), Then you can completely get rid of back pain. I lasted about a month, this did not happen. However, as a break from working at a computer - ideal. The back relaxes, stretches out and does not bother for another hour or two.
Important! This exercise is not recommended for back injuries and hernia. This can lead to deterioration.
Science to relax
Spasmodic muscles distort the spine. Vertebrae Neurons emanating from the spinal cord are shifted and pinched. This can cause pain in any organs. It can "shoot" in the chest, you will think that the heart is in trouble, and these are all the same nerves.
Constant neck strain complicates the normal action of the optic nerves, and vision can begin to deteriorate. Nerves that control the diameter of small blood vessels are also affected, resulting in limited blood flow to the head. Chronic stress causes blockage of blood vessels and contamination of muscle fibers. The skin covering the muscles in this area becomes lethargic and dry.
Negative effects can be listed for a long time. So be aware: there’s one reason behind most ailments — the back and neck muscles forgot how to relax on their own. With their spasmodic tension they press on the spine and bend it. But salvation is in your hands. You should regularly perform special gymnastics plus recommendations regarding lifestyle, and your life will again become painless and joyful.
Before you begin the exercises, you need to remove the discomfort in the muscles. Performing gymnastics through pain will only make you worse. If the muscles are tense in the lower back, sit on the edge of the bed or sofa, the surface of which (this is important!) Does not bend much. Now lean back and hand pull your knees to your chest. Catch a position in which the discomfort completely disappears. Lie down for a couple of minutes and get up so as not to tighten your muscles again. Feel them straining again? Then try to jump up quickly, rolling like a tumbler.
Again, take a supine position, pulling your knees to your chest. Shake your legs right and left. Relax and lower your feet onto the bed. If the tension has accumulated in the shoulders and upper back, sit down freely, sit back. Put your hands on the back of your head. Sit like this for a couple of minutes and carefully - so that the muscles do not accidentally again strain, lower your hands. Do not be lazy to look for positions in which the muscles relax and the pain disappears. It is necessary to turn back and forth, find a comfortable pose, hold it for a couple of minutes, and then, trying not to strain again, return to normal position.
Neck Pain Exercises
Do each of them 5 times twice a day. During the first couple of weeks, perform only the first three exercises, the rest should be added later.
1) Slowly tilt your head forward as far as you can. Then swing back - also to the stop.
2) Slowly turn your head from side to side, as far as possible.
3) Bend your head to your shoulder without moving them towards. Then to the other shoulder.
4) Put your hands on your forehead and tilt your head forward, overcoming the resistance. Keep it like this for about five seconds. Move your hands to the back of your head and tilt your head with resistance. Similarly, tilt your head left and right.
5) Take lightweight (1.5-2 kg) weight in your hands, keep them straight down. Slowly shrug.
Relaxing your back muscles
1) Stand up straight, put your hands on your belt. Raise your right shoulderlower it. Do the same with your left shoulder.
2) Get down on all fours, resting on the floor with your knees and palms. Press your chin to your chest. Now bend your back up, rounding it.
3) The same, but in a standing position: put your hands on your belt, turn your elbows forward. Press your chin to your chest and round your back, bending it back.
4) Lie on your stomach, put your hands under your hips, straighten and bring your legs together. Tear your feet off the ground, trying to raise them as high as possible. Keep them in the maximum position until the count of "two" and slowly lower.
5) Continue to lie on your stomach, but grab your hands behind the back of the castle. Raise your head and lift your shoulders off the floor, stretching out your palms in the direction of your feet. Hold the maximum position until the count of "two" and slowly lower.
6) Roll onto your back. Hands pull the knees to the chest. Bend your head to your knees. Stay in this position for a few seconds, then relax.
1) Half push-ups. Lie on your stomach. Without lifting your pelvis from the floor, push up on your arms, bending your back.
2) Roll onto your back. Press your feet firmly to the floor, bend your knees. Cross your arms and place your palms on your shoulders. Raise your head and shoulders as high as possible while pushing the bottom of your back and feet to the floor. Stay in this position until the score is two.
3) Land swimming. Lie on your stomach and raise your left hand and right foot, as if swimming a crawl. Hold two until the count, then change your arm and leg, as if swimming.
4) Visit the pool, but make sure the water is warm. For chronic lower back pain, swimming helps without equal.
All of the above exercises should be performed with a positive emotional attitude, at an average pace, with even breathing. The most important thing: after the stress phase, the phase of complete relaxation must necessarily follow, otherwise the exercises will lose their meaning.
When doing any of the above exercises, be careful. If they hurt, stop doing them. But if in a day or two after the exercises you feel better, then they are safe for you.
Physical education is physical education, but there are other important nuances that are useful to remember.
Choose a chair that supports your lower back well. If this option is adjustable, start from the lowest position and raise until you find the most comfortable.
Try to keep your head straight, without lowering or raising your chin. If you have to look at the monitor for a long time, set it at eye level.
When it's cold and damp outside, don't forget to wrap your neck with a scarf.
For sedentary work, even if your work is in Krasnodar, where the climate is excellent and working conditions are good anyway, regularly (somewhere around once an hour) take short breaks for a warm-up. You can just walk along the corridor, climb the stairs two to three floors. But it will be better to stretch and do the slopes.
There is such a very useful invention: fitball. Exercises performed on large (55-65 cm) rubber balls are not only fascinating, but also extremely useful for the back with the neck.
Sign up for physiotherapy exercises. Modern medicine has reached incredible heights, and the doctor will prescribe you accurately and purposefully selected exercises. The main thing here is less independence.
Try to eat healthy foods and less indulge in negative emotions. Stress is one of the main causes of neck muscle strain.
It is useful to hang on the crossbar, if possible. Make it at home, for example, in some doorway. Each time you pass by, hang for a few seconds, moderately hanging out in different directions. The muscles of the back relax significantly, while the vertebrae and strive to return to their normal position.
Visit the chiropractor to place the vertebrae in place. But remember: having a license at a medical center alone does not give its employees the right to delve into your back. Each specific therapist must have a personal certificate and approval for medical manipulations.
Many neck and back problems begin with an improperly designed place to sleep. It is important to have a hard mattress that does not bend deep in the middle. The pillow also should not be excessively soft, sometimes it should be completely abandoned. And it is best to purchase special orthopedic mattress and pillow. Their shape is specially chosen in order to help relax the muscles of the back and neck.. You fall asleep sweetly on such, barely lying down, and wake up completely rested.
We offer you a set of very easy exercises that can be performed while lying on your back. Its main advantage is that each exercise allows you to stretch the muscles of those parts of the body that are difficult to relax in a normal position. The complex can be used for easy stretching and relaxation.
Exercises for the back number 1
Bend your knees, connect the soles of your feet and relax. In such a pleasant position, the groin muscles are stretched. Hold the stretch 30 seconds. Allow gravity to stretch this area of the body naturally. For greater convenience, you can put a small pillow under your head.
Option exercises for back number 1
Without changing position, gently shake your feet from side to side 10-12 times. In this case, the legs should act to a to one part of the body (indicated by a dotted line). The movements are carried out easily and smoothly, with an amplitude of no more than 2-3 cm in each direction. Movement should begin from the hips.
Exercise develops flexibility in the groin and hips.
Exercises for the back No. 2
Stretching lower back, upper and lateral thighs
Bring your knees together so that your relaxed feet are parallel to the floor. Pressing your elbows to the floor, clasp your fingers on the back of your head. Now throw your left foot over your right. In this position, using your left foot, begin pushing the right foot toward the floor until you feel moderate tension along the outer thigh or lower back. Relax.
Keep your upper back, neck, shoulders and elbows on the floor. Stretching lasts 10-20 seconds. Your task is not to squeeze your knee to the floor, but only to stretch the muscles within your capabilities. Repeat the exercise for the other side, throwing the right leg over the left and pushing it to the right. Start exhaling and holding the stretchbreathe rhythmically.
• Do not hold your breath.
• Breathe rhythmically.
If you have sciatic nerve problems in the lower back, this exercise can bring relief. But be careful. Give the body only such a load that brings a pleasant sensation. Never stretch to pain.
Exercises for the back No. 3
While pressing the right leg with your left, try to pull the right leg to the body. This way you contract your thigh muscles. Hold the tension for 5 seconds, then relax and repeat the previous stretch . This way of doing the exercise is especially useful for people with stiff muscles.
Exercises for the back No. 4
To relieve tension in the neck
In the supine position, you can stretch the upper part of the spine and neck. Grip your fingers behind your head at about ear level. Start slowly pulling your head up until you feel a slight stretch in the neck. Hold the stretch 3-5 seconds, then slowly return to the starting position. Do the exercise 3-4 times to gradually ease the tension of the upper spine and neck. Relax the lower jaw (there should be a slight gap between the molars) and breathe rhythmically.
Exercises for back No. 5
In a prone position with legs bent at the knees, clasp your fingers behind your head (not on the neck). Before you stretch the back of your neck, gently lift your head from the floor up and forward. Then begin to press your head down to the floor, but with the effort of your hands counteract this movement. Hold such a static contraction for 3-4 seconds. Relax for 1-2 seconds, then begin to smoothly pull your head forward with your hands (as in the previous exercise) so that the chin moves towards the navel until you feel a light, pleasant stretch. Hold the position for 3-5 seconds. Repeat 2-3 times.
Gently pull your head and chin to your left knee. Hold the position for 3-5 seconds. Relax and lower your head to the floor, then pull it to your right knee. Repeat 2-3 times.
While holding your head in a relaxed position on the floor, turn its chin to the shoulder.Turn your chin just enough to feel a slight stretch in the side of your neck. Hold for 3-5 seconds, then stretch On the other side. Repeat 2-3 times. The lower jaw should be relaxed, and breathing should be even.
Exercises for the back number 6
Grip your fingers behind your head and bring the shoulder blades together to create tension in the upper back (when performing the movement, the chest should be pulled up). Hold for 4-5 seconds, then relax and gently pull your head forward. So you at the same time reduce the tension in the neck. Try to tighten your neck and shoulders, then relax and begin to stretch back of the neck. It helps you relax your neck muscles. and turn your head without tension. Repeat 3-4 times.
Exercises for the back number 7
To relieve tension in the lower back, tighten the muscles of the buttocks and, at the same time, the muscles of the abdomen to straighten the lower back. Hold for 5-8 seconds, then relax. Repeat 2-3 times. Concentrate on keeping your muscles contracted. This pelvic sway exercise strengthens the muscles of the buttocks and abdomen and helps maintain proper posture. in a sitting and standing position.
Exercises for the back number 8
Reduction of the shoulder blades and tension of the gluteal muscles.
At the same time bring together the shoulder blades, straighten the lower back and tighten the gluteal muscles. Hold the tension for 5 seconds, then relax and pull your head up to stretch the back of your neck and upper back. Repeat 3-4 times and appreciate the pleasure.
Now stretch one hand behind the head (palm up), and the second along the body (palm down). Stretch simultaneously in both directions to stretch your shoulders and back. Hold the stretch 6-8 seconds. Perform the exercise in both directions at least twice. The loin should be straightened and relaxed. Keep your lower jaw relaxed.
Exercises for the back number 9
Stretch your arms behind your head and straighten your legs. Now stretch your arms and legs in both directions as you feel comfortable. Hold the stretch 5 seconds, then relax.
Now stretch diagonally. While extending your right hand, simultaneously pull the toe of your left foot. Stretch out as much as you feel comfortable. Hold for 5 seconds, then relax. In the same way, stretch your left hand and right foot. Hold each stretch at least 5 seconds, then relax.
Now stretch again with both arms and legs at once. Keep stretching
5 seconds, then relax. This is a good exercise for the muscles of the chest, abdomen, and spine., shoulders, arms, ankle and feet.
You can also add a stretch retraction of the abdomen. This will help you feel slimmer and at the same time will be a good workout for internal organs.
Performing stretching exercises three times reduces muscle tension, helping to relax the spine and the whole body. Such stretching helps to quickly reduce the overall tension of the body. It is useful to practice them before bedtime.
Exercises for the back No. 10
With both hands, grab the right leg under the knee. and pull it to your chest. When performing this exercise, relax your neck, and lower your head to the floor or to a small pillow. Hold light stretch 10> 30 seconds. Repeat the same movement with the left foot. The loin should be straightened all the time. If you do not feel muscle tension, do not be discouraged. The main thing is that you should be pleased. This is a very good exercise for the legs, feet, and back.
Option exercises for back number 10
Pull your knee up to the chest, then pull the knee and the whole leg in the direction of the opposite shoulderto stretch the outer part of the right thigh. Hold light stretch 10-20 seconds. Repeat the same movement with the other leg.
Another exercise option for back number 10
Gently pull your right knee while lying down. to the outside of the right shoulder. Hands should grasp the back of the leg just above the knee.. Keep stretching 10-20 seconds. Breathe deeply and rhythmically.
Repeat the same movement with the left foot.
After alternately pulling your legs to your chest, pull up both legs at once. This time focus on keeping your head on the floor, and then pull it to your knees.
Lying on the floor, pull your knees to your chest. Wrap your arms around your lower legs just below your knees. To stretch the inside of the hips and groin, slowly spread your arms to the sides and down until you feel a slight stretch. Hold the position for 10 seconds. The head can lie on the floor or on a small pillow, or it can be torn off the floor to direct the look between the legs.
Extend your legs and arms again. Stretch and then relax.
Exercises for the back No. 11
Stretching lower back and pelvis
Bend the left leg in the knee at an angle of 90 °, and then with your right hand pull it up and throw it over the right, as shown in the figure above. Turn your head and look at the palm of your left hand, stretched perpendicular to the body (do not tear your head off the floor). Then, by the effort of the right hand located over the left thigh (just above the knee), pull the bent (left) leg towards the floor until you feel a slight stretch in the lumbar region and the outer thigh. Feet and ankles should be relaxed and the shoulder blades pressed to the floor. Hold light stretch 15-20 seconds for each leg.
To increase the extension in the buttocks, grasp the right leg below the knee. Slowly tighten your right knee to the opposite shoulder until you feel moderate stretching. Shoulders should be pressed to the floor. Hold for 15-20 seconds. Repeat the same movement with the left foot.
Exercises for the back No. 12
Take a supine position, resting your elbows on the floor. In this position, you should feel moderate tension in the lower back and middle back. Press your hips to the floor. Hold the position for 5-10 seconds. Repeat 2-3 times.
At the end of a set of stretching exercises backs are best taken in a "fetal position." Turn to one side, pull your bent legs to your chest and place your hands under your head. Relax.
Exercise Diagram for Back
It’s best to relax your back muscles.performing exercises in the order indicated.
Learn to listen to your body. If some movement causes an increase in tension or causes pain, then your body is trying to indicate to you an error in its execution or the presence of a physical problem. In this case, stretch should be reduced gradually.until you feel comfortable.
5. Stretching the pelvic muscles
This is another effective exercise to mobilize your lower back muscles. Lie on your back and put a small pillow under your head. Bend your knees and keep them shoulder-width apart. The upper body is relaxed, the chin is slightly lowered to the chest. Gently tear your lower back off the floor and tighten your abdominal muscles. The pelvis remains motionless. Now slightly raise the pelvis, as if pulling the tailbone towards the heel. Return to the starting position. While moving, place one hand on the stomach and the other under the lower back to feel how the muscles work synchronously. At the moment of lifting the lower back, a small arch forms under the back, and you need to feel it with your hand. Repeat eight to twelve times, tilting the pelvis back and forth in a slow rhythm with reciprocating movements.
9. Stretching the thigh muscles
When there is back pain, muscle tension in the hips is very common. This can change your posture, a duck gait may appear when the pelvis is laid back. This, in turn, pulls the lower back up and can cause lower back pain. To stretch the thigh muscles, get down on all fours, but not to the end, then take one leg back, resting on the floor with the front of the foot. Keep your back straight. Try to keep stretching for at least 20-30 seconds.
10. Stretch the spine
This is the finish line, after the final exercise, the spine will be well stretched, and you will feel that you have become much better. Lay on your back with a small pillow under your head. Keep your knees bent together. The upper body is relaxed. First, take a deep breath, then on the exhale, make the knees roll in one direction, slightly raise the pelvis, without taking your shoulders off the floor. The same thing - the other way. Repeat 6-8 times, alternating sides.