An excellent and affordable remedy to get rid of the pain and even correct having problems with the spine - a cushion for the back. There are many options with their own characteristics. There are several tips for choosing and using correctly.
Back cushion - application
If there are problems with the spine , then it is recommended to have a backbone in your house, with which you can solve many problems, for example, it relieves stress from the spine, supports the natural flexure of the waist, tones up the muscular corset and helps to cope with scoliosis. The roller under the back for the spine can be used at any time and at first you should focus on your own feelings and take discomfort with discomfort.
Rollers can be placed under the waist during sleep, which will help relax the muscles of the lower back. With their help, you can prevent deformity of the spine. The roller for the back can be put under the neck and this will help get rid of headaches, insomnia and discomfort in the neck and shoulders. There are special adaptations for chairs, and they are especially relevant for people engaged in sedentary work.
Experts give a few tips that need to be observed to minimize the risk of harm to the body and aggravate the situation.
- You can not practice on the platen with exacerbation of problems with the back, for example, with osteochondrosis and or hernia. If there is acute pain in the back, then also postpone the session.
- If exercising, there is a strong discomfort in the lower back, then take a cushion for a back of a smaller diameter.
- Reduce the duration of the exercise can be, but do not increase, because it does not improve the result, but it can do harm. The maximum time is 5 minutes.
- You can get the result if you practice regularly. Positive changes will be felt after the first workout.
- It is important to familiarize yourself with the complications that may occur during the exercise, for example, spasm of the back muscles, acute pain, nausea and dizziness, loss of consciousness, and so on. If you feel bad, it is better to see a doctor.
- Do not forget about existing contraindications, so it's forbidden to deal with spinal injuries, hernia, bleeding, temperature and increased pressure. It is impossible to perform exercises, when you often have shivers on your legs and hands.
Massage back cushion
Products of this group can be used not only for the back, but also for other parts of the body, for example, there are many positive responses about their application for foot massage. Roller massager for the back has on its surface special grooves, which conduct deep stimulation of the muscles, improve blood circulation and lymph flow, and also relieve spasms. It is important to use this device carefully, since the protruding grooves exert strong pressure on the vertebrae, which can cause pain and other problems.
Roller for the back - fitness
For employment by fitness different variants of platens which have the features are used.
- Standard round models. The fitness bar can have a length of 90 cm and up to 1.5 m, and as to the thickness, this parameter is in the range of 6 to 15 cm. Since it has a cylindrical shape, it is necessary to maintain balance, which increases the load on the body , and improves the result.
- Semicylindrical models. Exercises can be performed on such products, which are divided along the cylinder. It does not change shape even with frequent use.
- Michael King's softtor. This option is used by people who have problems with the spine to make the back more flexible. Exercises with a roller for Pilates help prepare for more complex exercises, relieve tension and restore the spine. During exercise, it is important to monitor proper breathing.
Roller under the back for losing weight
Using a roller for the back, you can not only correct your posture and improve your health, but also adjust your figure. A sports backbone is used for different exercises, but the most effective is the technique proposed by Dr. Fukutsuji , which will be discussed later. With its help it is possible to normalize the position of the spine, which will help to reduce the abdomen, and stretch of the intercostal muscles will occur, and this will lead to the correct distribution of the fat layer in the abdominal area.
Exercises with a roller for the spine
At first glance, the exercises may seem simple, but in fact they give a strong strain on the back and people with back problems should undergo a doctor's check before starting to practice. Such exercises with a roller for back are well recommended:
- To stretch the lumbar triangle, sit on the back (the cushion under the upper back). Hands crossed on the chest and spread the shoulder blades. Raise your hips by moving your weight onto your back. Slowly turn to the left, then the right side. At the end of the turn, stay for half a minute.
- The following exercise helps to stretch the muscles of the lower back, and it looks like the previous one, except that the backrest should be under the waist. Make turns with a delay at each point.
- Position yourself on the platen for the back so that it is in the waist area. Take a deep breath and at the same time pull your knees towards you. After that, exhale and lower your legs to the initial position. If there are serious problems with the back, it is better not to perform such an exercise, since the load on the lower back is strong.
Roller for the lower back is an exercise
With the help of a simple exercise, you can normalize the heart , normalize the level of hormones, improve blood circulation and lymph flow, and also get rid of fatigue and relieve pain from the lower back. In addition, an exercise for the back with a roller under the waist will help relax the shoulders and reduce headaches. It is carried out according to this scheme near the wall:
- Place on the back and place the roller under the waist. When the body relaxes, slowly stretch your legs up the wall.
- Hands spread apart and bend them at right angles. Breathe at the usual pace and stay in this position for three minutes.
- When there is a strong tension in the lower back, put a hard roller between the buttocks and the wall.
Roller under the scapula - exercise
Another option is to use a roller or cushion - placing it under the shoulder blades. As a result, the breast will rise upward, and the scapulae will drop down, which will lead to more opening of the shoulders and improvement of breathing. For carriage, the roller under the shoulder blades is the ideal solution, and with its help you can stretch the spine and even visually lift the chest. To complete the exercise, follow the instructions:
- Place yourself on your back, placing a roller under your shoulder blades.
- Legs bend in the knees and spread them to the sides, connecting the feet together.
- Relax for a few minutes, keeping track of your feelings.
Exercises with a roller for the neck
Many people feel discomfort in the neck, and all because of the wrong position of the body while working at the computer or when using the phone. Exercises with the roller help to relax the muscles , increase the nutrition of the discs and normalize the blood circulation, relieving headaches. Arrange on a horizontal surface (preferably on the floor), and place the roller under the neck so that the head hangs slightly. Slowly rotate your head in different directions for a couple of minutes.
Japanese back exercise with roller
Dr. Fukutsuji offered a unique technique, so, it is effective in treating problems with the spine and in the rehabilitation of patients. Knowing how to use the cushion for the back, how to lie on it to get the result and for how long, you can normalize the position of the spine. Do the exercise on the floor by placing the mat.
- Slowly lay down on the floor, on the roller so that it is under the waist, under the navel.
- Legs should be placed shoulder width apart, connecting your thumbs. Hands stretch over your head and connect the little fingers.
- In this posture, you need to be a couple of minutes, and then after a few training time should be increased to 5 minutes. If you feel discomfort, then stop the workout.
- Getting up from the cushion for the back is not possible, as this can damage the spine. It's best to just roll over on your side.
How to choose a cushion for the back?
There are rollers of different sizes that are placed around the neck, lower back, or are used instead of a pillow. Selecting the product for yourself, you need to monitor your own feelings, because when using orthopedic devices should not be felt pain. The roller under the back should have a diameter of 8-10 cm. Please note that the base should be rigid. There are different fillers: polyurethane foam, latex, viscosolastic and buckwheat husk. When choosing a roller, be guided by such criteria: safety, durability, convenience and hypoallergenicity.
Juniper cushion for back
In folk medicine, special rollers made from juniper shavings are popular. They have a pleasant aroma, which has a calming effect. There are different variants, but the most popular length is 30 cm, and the diameter is 8-10 cm. Exercises for posture with a roller stabilize the cervical section , relieve from having problems, improve cerebral circulation, help with the treatment of inflammation of the nasal septum, relieve headaches and insomnia, and they also strengthen immunity.
Roller back for towels
If there is no opportunity to purchase a special roller, this is not an excuse to give up training. There is a simple and affordable way out - learn how to make a roller for the back of the towel. You need to roll it into a tight roll and tie it up with a rope or some other method. As a result, it should have a diameter of 8-10 cm, so take a medium-sized towel. After a while for progress, you can take a larger towel so that the roller is larger in diameter.