Instead of once again to drink an anesthetic drug for back pain, try these effective exercises! This complex has developed a well-known sports psychologist and PhD Eugene Milner. Try and take care of your back!
How to get rid of back pain?
1. anthological posture
If the aggravation occurred, such a posture will help you get rid of the pain. In fact, this is the pose in which you do not feel pain. For example, during the night, it is most often pose on his side with prisognutymi feet. Also good posture on his back with a roller under the loin or below the knee.
Pay attention to the mattress on which you sleep, it should be of medium hardness. Very solid only increase the pressure on the lower back, as if on a hard bed to lie on his back, his legs stretched out, it increases the load on the intervertebral discs is almost 20 times.
That is why, if you lie down on a hard bed after a hard day's work, the back will not rest, but the pain does not subside, even in the morning. It is worth to choose and not too soft bed, because for a long stay on it leads to a curvature of the spine and back problems.
During an exacerbation should give up strenuous exercise, physiotherapy and massage. Yes, it seems to many, a good massage with strong back pain is effective, but in the period of aggravation he did not bring in addition to severe pain. All you need to the patient at a time - peace, taking anti-inflammatory and pain medications.
Very often, the pain is not due to the kinked nerves, but because of spasms in the back muscles, which keep the vertebrae in the correct position. This may be due to overvoltage. In this case, in addition to analgesics, muscle relaxants are appointed.
If the aggravation of the beginning of the go, you can already do physical exercises. The purpose of special exercises - to strengthen the abdominal muscles and back muscles that help keep our spine in the right direction.
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First you need to stretch the spine to allow the vertebrae into place, and use can pose on all fours or lying down for this.
2. Stretching spine in the supine position
You must lie on your back on the floor. Legs extended forward, while the socks are aimed at himself, his hands behind his head. Drag struggling up and down, stretching the spine. So you need to perform 3 sets of 10 seconds. Do not make any sudden movements, because the first time can be uncomfortable and even painful sensations.
3. vibrating conveyor Grinshtata
Very effective for back pain walking on all fours. As well as a good account exercise - vibrating conveyor Grinshtata. It is very easy! Get on all fours, the back need to relax as much as possible, and then to carry out shaking, sharply and quickly bending and straightening your elbows. If the pain and torture does not stop, this exercise can be done several times a day.
4. The baby pose
You must lie on your back, bend your knees, pull them to her chest, hugging hands. In this position must remain about 5 seconds, then relax and repeat again. So you need to do several times.
5. Exercise "Barrel"
This exercise is a complication poses baby. In the same position, you need to swing back and forth. Do this accurately, because the first time may occur pain.
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Original article posted here: https://kabluk.me/zdorove/5-uprazhnenij-kotorye-pomogut-izbavitsya-ot-boli-v-spine.html
