We all experienced pain in the lumbar region, which can occur for absolutely no reason. The most terrible thing is that in the future this small reason can lead to a significant health problem. Most often in such cases, the road only to the doctor.
Nevertheless, before we visit the healer, it is not so difficult to pinpoint the pains caused by the localization of pain. In some cases, people turn to non-traditional medicine. We will follow the path tested and learn the correct physical exercises, performing which daily, you can significantly reduce the pain and prevent possible injuries of the spine.
Exercises for back pain
When you sit or stand, the spine experiences a colossal load. When driving and tilting, the load increases even more. When the muscles themselves, which are the support for the spine, are poorly developed, a large percentage of the burden falls on the intervertebral discs, which can lead to their damage. If you are already faced with the fact that pain gives in the lower back, then the first thing to do is to strengthen the muscles of the back. By the way, the spine is supported and the muscles of the abdominal press, oddly enough. It is they who, by creating internal pressure, can afford to keep the spine in an upright position. This creates a kind of "muscle corset".
People who are keen on yoga will agree that there are a number of exercises that can cure even severe back pains:
- The first of these is the "cat" exercise. With an exhalation, we flex the back as much as possible, repeating the bends of the rainbow. After we fall into the same initial position and already on the inspiration we bend our backs down, while lifting our heads. Repeat at least 15 times.
- The second exercise also well anesthetizes the pulling pains in the lower back. However, it has one more advantage: it is possible to pump up the upper press, without damaging the back. The starting position - lying on the back, hands behind the head, legs on the width of the shoulders, bent at the knees. On exhalation we lift the scapula upwards. Repeat 10-30 times. It is very important not to tear your lower back from the floor.
- Also a fairly well-known exercise for pains in the spine: a "half-jaw". We lay on the belly, with an exhalation, raise the buttocks upwards, then gently lower it. It is very important not to make sudden movements here. Repeats do 10-30 times. In the event that there are inflammatory processes in the body, this exercise will ensure the flow of blood to the foci of inflammation, which has a powerful healing effect.
- The penultimate exercise will strengthen the hands, and also stretch the muscles of the back. Lie on your stomach, better on some kind of rug. Arms bend and assume a position in which the upper part of the trunk would be as relaxed as possible. Having straightened your arms, you need to slowly lift up your torso and it is better to do it as high as possible. At this time, the waist will bend. Hold in this position for a few seconds and return to the starting position. Every time you perform the exercise, try to lift the trunk slightly higher. We will make such repetitions 15-20.
- After all the training, be sure to give your back rest. Sit on your knees, your back is as relaxed as possible down. Hands necessarily need to stretch forward. In this position, you need to lie for two minutes.
Beware of loads
The above exercises are quite effective in treating acute back pain. But do not, feeling like a hero, try to execute them through pain. The most important thing is that the body is comfortable. And then the question: "how to relieve pain in the lower back" - will not stand in your forefront.