Exercising with back pain

Among the various pain syndromes of back pain in the lead.Many people experience not only physical suffering, but also a serious social problem, as are unable to work.

Removing the back pain?First-line drugs are nonsteroidal anti-inflammatory drugs.The first step is to take drugs with the highest analgesic effect (Diclofenac, Voltaren, ketonal), and then - with the highest anti-inflammatory effect (nimesulide, meloxicam, celecoxib).

Physiotherapy for back pain can speed up the result, it can also be used for prevention of exacerbations.The main objective of therapeutic exercise - improved blood circulation in the spine, strengthen the back muscles, creating a strong "muscular corset".Start with the simplest exercises should movements.To avoid injury during training, increase range of motion gradually and not force exercise.

If pursues a pain in the neck and back, you can perform a small set of exercises for the thoracic and cervical spine:

  1. Initial position (IP): sitting on his heels, upper body be
    nt forward, his forehead to cuddle up to the floor, handson the floor next to your hips.Execution: stretch your arms to the sides as far as possible forward, the pelvis, however, it remains pressed against the soles of his feet.Make a 2-3 breathing cycle, turn the head to one side and lowered her to the floor, lift your pelvis.Return the head and pelvis to the starting position, lean back on the forehead.Return arms to starting position.
  2. Ip- On his knees, upper body with arms up arms tilted and lowered forward on the floor, the pelvis is directly over the heels.Execution: dismiss chest alternately left and right.Pelvis and hands thus remain in the middle, on the spot.
  3. Ip- In sitting cross-legged, palms of the hands on the crown, elbows deployed in hand, slightly bend back.Execution: tilt your head and neck forward, elbows remain to the sides.Stay in this position for 8-10 breaths, leaving back in the initial position.
  4. Ip- Lying on his back, hands on his head, elbows to the sides.Legs bent at an obtuse angle.Execution: send your elbows up, pulling the chin to the neck, slightly raising his head with his hands.Stay in this position for 8-10 breaths.Slowly return to the prone position.
  5. Initial position (IP): lying on his back, legs bent at an obtuse angle, the feet rest on the floor.Execution: the lower part of the sacral area pressed to the floor, then lift the pelvis.Save this position for 2-3 breaths.Return to initial positionRepeat 5-10 times.

  6. Ip- Lying on his back, legs raised up and bent at the knees, knees to clasp hands.Execution: bend your arms, push your knees to your chest, slightly pull back and release the knees.Focus on stretching the sacrum.

If sore lower back, it is possible to use a small set of exercises for the lumbar and sacral spine:

Ip- Lying on his back, the foot is one foot on his knee the other hand rests on the opposite knee bent legs.Execution: knee pull arm towards the opposite side of the floor with legs, and a head at this time turned in the opposite direction.Both shoulder pressed against the floor.Hold this position for a few breaths, and the attempt to completely relax.This golden exercise in twisting helps relieve pain and strengthens the spine.

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