Back pain may appear for various reasons, but in most cases this is due to the incorrect position of the spine throughout the day. To date, there are effective exercises of exercise therapy for the back, which allow you to get rid of the pain syndrome. It is recommended that you go to the doctor to determine the root cause of the pain.
Exercises from back pain
Most often, pain in the back arises from the overstrain of the waist. Simple exercises will help after a hard day's work or after lifting weights. Let's consider some variants from which it is possible to make a complex.
- Twisting . Sit on the floor, on your back, bending your knees. Hands set aside to create an additional focus. Raise your legs up, not straightening your knees, and then lower them, then left, then right. At each point, hold for 15 seconds. and in subsequent workouts increase the time. Do the exhale exercise without sudden movements.
- Makhi feet . The following exercise is suitable for both the patient back and prevention. Place on your back and place your arms under your head. Raise one leg up and, without changing the height, take it to the side. After the same way, return it to its original position. It is important not to lift your shoulders from the floor during exercise.
- «Basket» . To get rid of back pain, you need to stretch. Place yourself on your stomach and, bent in the lower back, grip your legs. Try to stretch out, and stay at maximum voltage. You can rock back and forth.
- The Cobra . Place yourself on your stomach and, with your hands on the floor, gently bend in the back to become like a cobra. The head should be tilted back. Hold for a while and descend. It is important to do everything smoothly, lowering the vertebra behind the vertebrae. Remember - no sudden movements.
Exercises with a stick for the back
- Put your feet on the width of your shoulders, take a stick in your hands and lower it down. Breathing in, raise your hands up, hold for a couple of seconds, and then bend down, trying to touch the floor with a stick. Stop in this position for half a minute, but do not hold your breath. Keep your knees straight.
- The next exercise for a healthy back helps maintain proper posture . Hands need to bend at the elbows and pull up a stick. Pull your arms out in front of you and keep them parallel to your legs, and lean forward. Stay at the maximum point for a while and return to the starting position.