Back pain is familiar to almost all adults. Most of the pain appears due to overwork or overstrain of the muscles. Unfortunately, many people do not take this problem seriously. Often this attitude leads to serious diseases of the spine. Therefore, it is better to do timely prevention of diseases of the waist and spine, picking up a suitable set of exercises for pain in the lower back and back.
Exercises for back pain
The basis for the treatment of almost all diseases of the spine, including its lumbar region, are special exercises. Even better, if a person begins to perform exercises from back pain and lower back for prevention. Such exercises are useful for those who spend a long time in a sitting position, has excess weight, is sitting on a strict diet. In addition, a set of these exercises must be performed by all elderly people, since with age, muscles, including the lumbar region, weaken and atrophy.
Therefore, if you even have a low back pain from time to time, the exercises will help you
Exercises for low back pain are not at all complicated, they do not require special adaptations. So such activities can be done at home. In the case of frequent and severe back pain, it is better to consult a doctor before starting the session.
If during the execution of the complex of exercises the loin hurts or there is discomfort in the back, the training should be stopped.
Consider a set of exercises for back pain.
Exercise 1. Lie on your back on the floor, hands stretch along the body, legs straighten. The loin is pressed to the floor and stay in this position for 3 seconds, then relax. Repeat the exercise 10-12 times. Often it is not possible to immediately press the waist down to the floor. In this case, bend the legs in the knees and put the feet closer to the buttocks.
Exercise 2. Lie on your back with your arms around your knees bent at the knees and try to pull up to your chest. Try to tear the pelvis and shoulders off the floor, pressing the lower back to it. Hold this position for 3 seconds, then relax. The number of repetitions of the exercise is 10-12.
Exercise 3. Sit on the floor, lean against the back of your hands, with your legs stretched. Chin on the chest, round the back and waist. Stretch the waist to the floor. If you can, slowly bending your arms, the vertebra behind the vertebrae( starting from the lower one), lower the lower back to the rug. Then relax and repeat the exercise 10-12 times.
Exercise 4. Lie on your back, put your heels on the chair. The height of the chair should be such that the angle between the hip joint and the knee is 90 °.Press the lower back for 3 seconds to the floor and relax.
Exercise 5. Lie on your back, arms stretched along the body, legs straight. Raise one leg upwards by 15 cm. Hold it until you feel tired, then lower and relax. Perform the exercise with the other leg. Repeat 8-10 times.
Specialists recommend practicing such exercises every other day. The duration of studies increases gradually.
Isometric exercises for back pain
The above set of exercises is performed for the prevention of pain in the back and lower back. But often people are interested, if the lower back is hurting, the exercises can save this pain?
Especially for such cases, specialists developed isometric gymnastics. With the help of such exercises you can remove muscle spasm and ease the pain syndrome or even get rid of it altogether.
There are indications for isometric gymnastics:
- osteoporosis, accompanied by pain syndrome;
- spasm of the muscles of the lumbar region of the chronic course;
- chronic pain syndrome in the lumbar region;
- osteochondrosis of the spine.
In any case, doctors warn if the back is hurting, exercise can begin to do, only after consulting a specialist. There are serious contraindications to the performance of such exercises.
A set of isometric exercises for back pain.
Exercise 1. Lie on your back, hands stretch along the body, legs bend at the knees. Like a swimmer, rowing his hands, perform synchronous movements - the left hand goes to the head, the right hand moves to the feet. In this case, the press must be in tension. Change the direction of the arms. Exercise is performed within 30-60 seconds. Repeat three times.
Exercise 2. The initial position of the body is the same as in the previous exercise. With shallow breathing, hold the press in tension. On exhalation increase the tension of the muscles of the press and hold your breath. Do the exercise for one minute, then rest for a minute. Repeat three times.
Exercise 3. Lie on your back, arms stretched along the body, legs bent at the knees, feet pressed to the floor. Keep the muscles of the press in suspense. Simultaneously and smoothly lift the legs in turn, bent at the knees, to a corner of 90º with the floor. Exercise is performed within 30-60 seconds. Number of repetitions 2-3.
Exercise 4. Stand on all fours. Slowly draw a brush of your left hand behind your back and put it on your lower back. Keep the abdominal muscles strained and hold this position for two seconds. Return to the starting position and repeat the same with your right hand.
Exercise 5. Stand on all fours. Leaning on the right hand, move the left hand to the distance of the outstretched arm forward, then to the knee. The muscles of the press are kept in suspense all the time. Change hands. Repeat the procedure 12 times.
Exercise 6. Stand on all fours. Leaning on the right knee, move the left leg forward, then back. The muscles of the abdominal press are maintained in tension. Change your legs. Do 12 repetitions of the exercise.
Such exercises for back pain can be performed with chronic pain or for preventive purposes. The duration of the session in the beginning can be only 10 minutes. Gradually, the duration of the exercise is increased to 20-45 minutes. It is recommended to practice every other day.