Exercises For Back Pain

2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43

Exercises for back pain

Content:

• Deep Back Stretching
• Exercises to strengthen your back muscles
• Twisting

Back pain is often associated with pregnancy. Special exercises from yoga help to improve the general condition of a pregnant woman and strengthen the back, which is under significant stress during the period of bearing a child.

Exercises designed to stretch deep back muscles

Classes are usually held on the floor, so a blanket or yoga mat is required

• Rolls - lie on the floor with your knees bent. Hands grab the knees and roll the spine forward / backward. The back should be rounded and the entire spine involved as much as possible. This exercise is performed for 30 seconds. Five approaches are enough, between which a short rest is needed.



• The main emphasis on the knees is to lie on your back and bend your knees. Grab the shins with your hands. Pressing the whole spine to the floor, pay special attention to the tailbone, it should go down. This position should be fixed for a couple of minutes.
• We work with our legs - lie on your side, while your face is turned to the wall.

The legs are lifted up the wall in parallel with a careful lowering to the floor. Hands are behind the head, and the spine is pressed to the floor. The position is also fixed for a couple of minutes.

• Pulling up: lie on your back and bend your right leg at the knee. Pull the forehead to the bent knee. In this position, they linger for a minute, and they change the legs, lowering one to the floor and after a short rest, start the exercise on the other.
• Feline pose - squatting. Exhale - the chin goes to the chest, the back arches. Inhale - the head is thrown back, a glance at the ceiling and the deflection of the body in the other direction. The exercise is performed for 3 minutes and ends with side turns.





• With pillows - lying down, with one small pillow located under the pelvis, the other under the stomach. Any exercise described above is performed, but only with pillows.

Exercises to strengthen your back muscles

• "Fish" - lying in an extended position, arms extended along the body. To lift the chest from the floor. It is optimal to do 3 series of five lifts, but less is possible. Depending on how you feel.



• Frozen "Fish" - lying down, arms extended along the body and raised simultaneously with the legs. The breathing rate is counted until the muscles feel fatigued. They are lowered to the floor. Overvoltage is not permissible! After relaxation, the exercise is repeated in different variations: the position of the hands is changed. Rest and repetition follow. The pose can be held for up to 2 minutes.

• Bends from a lying position help to strengthen the longitudinal muscles of the abdomen - lie on your back and bend your legs at the knees, round your back. Lean forward slowly. The exercise is done without jerking! Perform 3 sets of 5 inclines.



• To work with the oblique and transverse abdominal muscles, perform the following exercise - lying on the right side: the straight right hand rests on the left. Raise one leg, then the other. This position must be held for half a minute and relaxed. Then the exercise is repeated on the other side.

Back pain disappears when the mobile function of the spinal column is restored. Such failures are corrected by tilts and deflections of the spine.

However, there are some limitations to consider:

• shallow depth of inclination and / or deflection;
• exercises are carried out with legs bent at the knees, after several workouts, inclinations are added, in which support on the chair is possible (for example, palms are located on the back of the chair);
• deflections are best done with pillows. This will allow the back bend to be softer;
• rolls on tennis balls or specialized rollers for the back or yoga are also effective and safe;
• for safety reasons, it is better to perform soft back bends on pillows.

Twisting

Twisting exercises have a beneficial effect on stretching various muscles.

A widespread and very effective complex of such techniques - "Crocodile" contributes to the most powerful healing effect in the back area. It is important to perform all twisting exercises at the moment of holding the breath, as soon as the inhalation is completed and the abdominal muscles are tightened.

So, lying on your back, the spine is stretched: the left foot is on the right. On inhalation, the breath is held. Some movements are performed at the same time: the head turns in one direction, and the toes in the other.

This is followed by a short rest and repetition of the exercise only with the other foot.

By analogy with the above-described exercise, the following twisting is carried out: the heel is placed on the toes.

When performing the exercises, the dynamic characteristics of both sides are taken into account. If you feel uncomfortable, you can use a chair.

These exercises are very rarely accompanied by pain. They only appear when the wrong thing is done.

The key to effective exercise is even and calm breathing. Exercise cannot be strictly regulated. Individual construction of the training program is allowed.

At the same time, it is important to take into account that these training sessions involve the presence of frontal stretching, soft twisting on the sides and asanas that strengthen the deep muscles of the back and abdominal muscles.

The presented exercises are far from superficial and often require complete and deep reflection. It can only be achieved by working in tandem with a professional. In this particular case, it is a yoga instructor.

It is important to take into account a small nuance: from time to time you should not neglect the inclusion of full breathing, which implies the movement of the diaphragm (at the maximum possible amplitude).

Reasonable and regular physical activity, taking into account possible contraindications and individual characteristics of the body, will ease back pain and even completely eliminate them.

Author of the article: Sokov Andrey Vladimirovich | Neurologist

Education: In 2005 completed an internship at the IM Sechenov First Moscow State Medical University and received a diploma in Neurology. In 2009 she completed her postgraduate studies in the specialty "Nervous diseases".