Gyakorlatok komplexuma hátfájásra

Let's consider one of the most effective complexes for back pain, borrowed from the system of classical hatha yoga. Before you start practicing, you need to find a quiet and calm place that will promote relaxation, self-regulation, recovery of strength. Ventilate the room, let the air in the room be fresh, pleasant. You can fill the room with a pleasant aroma of incense. Relaxation - a very important condition when performing any set of exercises for back pain, because when relaxing go clamps, muscle tension, to the tissues blood and oxygen flow, and this automatically reduces pain sensations, eliminates spasm. It is also important to make the temperature comfortable for practicing, because in excessive cold or heat, muscles tense up, which can only increase pain. After creating favorable conditions for practice, you can proceed to the actual performance of the complex.

We start the practice with relaxation to eliminate all possible areas of tension, and thus, to remove unnecessary pain, to prepare the painful areas of the muscle for the upcoming exercises. Sit on the floor, in any position with crossed legs. It is better to cover your eyes, put your hands (palms) on your knees. Listen to your sensations. We try to "scan" those places where back pain bothers us, relaxing them as much as possible. For better relaxation, you can drink light rocking movements in a comfortable rhythm. Find a position in which it will be comfortable and relaxed, the pain will be felt less or not at all. Take the deepest possible inhalation, then the deepest possible exhalation, continuing to relax. It is recommended to sit in this position for at least 10 minutes and then slowly and relaxed exit.

Position 1: Get on all fours, in the "cat pose" known to everyone since childhood. Knees and palms should be placed on the floor. The back is straight, the gaze is forward. At the same time, it is necessary to maintain even angles between the arms and torso, legs and torso. If you feel a strong pain in the back, it is recommended to spread the knees, hips and feet a little, so that there is no tightness in the lower back or in the pelvis. All attention should be focused on the spine.

On the count of 1 - arch your back upwards, bend maximally, forming an arc from the pelvis, back, shoulder area. Try to relax your head and lower it down, between your hands, so that they are maximally close to the sternum with the chin. Relaxing, try to relax as much as possible, feel the muscles along the spine.

On count 2, smoothly move out of this position, then arch your back as far as possible. Make a back bend so that the face is lifted up. Extend the neck as much as possible, pull the sternum, increase the bend in the lower back, making the main emphasis on the palms and knees.

Hold each exercise for as long as is comfortable. Alternate between both exercises. It is recommended to start with 5 exercises, gradually increasing the duration of training. Do not forget to control breathing and stretch the spine.

The mechanism of action of this exercise is that it helps to relieve tension, thereby eliminating pain. It also significantly increases the mobility of all parts of the spine, especially the lumbar spine. It allows you to relax your back and relieve pain in a relatively short time.

Position 2. Then sit on your heels, relax, take a few deep inhalations and exhalations. After that, slowly take your palms back, place them on the floor behind your back. Keep the fingers of your hands together, point them towards your buttocks. Place the emphasis on your hands, gradually relaxing your hips and lower back. Smoothly bring your shoulder blades together behind your back, do not tense or flatten your lower back. Shoulders should be maximized, the chest should be directed upwards, the gaze should also be directed upwards. However, the head should not be thrown back, the neck should be in a free position. During the exercise it is important to control your breathing, breathe deeply, evenly and calmly. You can stay in this position as long as it is comfortable. To get out, it is necessary to slowly lower the head, press the chin to the chest, straighten the spine, sit in a comfortable position.

Position 3. Then, sitting in the same position, on your knees, you should put your hands behind your back and try to join your palms at the level of your shoulder blades. At the same time, the fingers should touch and look straight up, the forearms should be kept parallel to the floor. Try to keep the palms tightly pressed against each other, hands lift up all the time. It is necessary to breathe evenly, calmly. Try to line up the neck, thoracic and lumbar spine, the cobra.

Position 4. The exercise helps to relieve pain and tension from all parts of the spine, aligns and aligns the spine, corrects posture defects. In addition, the exercise is useful for women, as it helps to relax the mammary glands. It can be useful for pregnant women, nursing mothers.

Position 5. Then return to the previous position. From this position we gradually move to the "child's pose". To do this, sitting on the heels, slightly spread the knees apart. We make a forward bend. We try to stretch the spine as much as possible, relax the abdomen and lower back. Pull the hands forward, followed by the spine, chest. It is better to keep your arms straight. If you can not, you can bend them at the elbows, and put your chin on them, as in a bowl. You can put your hands behind your back or behind your thighs. The main thing is to find a position in which your back will relax and the pain will subside.

End of practice: Lie on your back, relax. Arms and legs apart (slightly, as far as it is comfortable). You can take the position known in hatha yoga as "Shavasana". After that we close our eyes and begin to consciously relax every muscle and ligament. We listen attentively to the sensations throughout the body, eliminate tense areas. Do not forget to control breathing. It is recommended to perform this exercise for at least 30 minutes, because only during this time you can relax as deeply and completely as possible.

Exercises for back pain between the shoulder blades

If there is pain in the back between the shoulder blades, any exercises can be performed only after prior consultation with a doctor, because pain in the area of the shoulder blades can be a sign of cardiac pathology, such as angina pectoris, which requires, on the contrary, limiting mobility, reducing the load on the heart, and special treatment with a cardiologist. It should also be taken into account that if the pain rises higher, and localizes in the area of the shoulder blades, it may indicate the development of pneumonia, since in the area of the shoulder blades is the projection of the lung tips. It is necessary to consult with a pulmonologist or therapist. If the doctor has authorized physical activity, and the pain is not associated with heart or lung pathology, you can perform the set of exercises below.

• Exercise 1.

Take a deep breath, and as you inhale, bend backwards as far as possible in the thoracic region. Try to bring the shoulder blades together as much as possible from behind. Pull the chest up, and lift the head up as well. Try to keep your head straight without tilting it back. On the exhalation you should maximally lower the chin down, pull it to the sternum, and arch the back. The shoulder blades are maximally spread, rounding the back. This exercise develops the shoulder blades, relieves pain and tension in the back, in the area between the shoulder blades.

• Exercise 2.

Place your hands on your sides or on your hips. Use your hands to hold your pelvis so that it does not move during exercise. Then start to slowly move the body first to the right side, then to the left side. The amplitude and range of the exercise should be gradually increased. Repetition rate - 10-15 times. If necessary, you can increase the duration of training and the number of repetitions. When performing it is important to control the exercise, maximally feel all the muscles involved in its performance. It is also important to keep the pelvis still.

• Exercise 3.

Chest roll

To perform this exercise, you should stand straight, feet shoulder-width apart, arms bent at the elbows and raised at chest level. The palms of your hands face downwards, and your forearms should be parallel to the floor. Make sure that your arms and chest form a circle. The lower back should be stationary. Circular movements should be done with the chest only. Turn the chest 5-10 times in one direction, and the same number of times in the other direction. The duration of the exercise can be constantly increased. If fatigue and tension arise, you should stop, relax and shake your arms and legs.

After performing the above exercises, you should perform a breathing complex, or special relaxing, meditative exercises.

Exercises for lower back pain

If you are concerned about pain in the lower back, you should consult a gynecologist (urologist) and nephrologist to rule out gynecological (urological) disease, kidney pathology. If everything is normal, you can perform the exercises below for lower back pain.

• Exercise 1.

Stand straight, bring your feet, knees, hips and thighs together. Hands are flat and down along your thighs.

With an inhale, clench your fists as much as possible.

Imagine in your mind that all the pain in the back area, accumulated in one point. Now, when you feel it, put your hands in front of you, unclench your fists (exhale). At the same time, imagine that all the pain in your back has left you.

• Exercise 2.

Hold your breath, push up from the wall as much as you can. As soon as there is not enough air, make a sharp exhalation, imagine the pain leaving your back.

• Exercise 3.

Perform the exercise similarly to the previous one, pushing up from the floor. Lie down on the floor, listen to your sensations. Try to take a few calm breaths, feel how clean warm air fills you, penetrates into your back, warms it, the pain goes away, your back is permeated with warmth.

The main thing to remember is that any exercise for back pain requires regular, daily use, otherwise you will not be able to achieve sustainable positive results.

Exercises for back pain can be extremely varied. They can be performed as independent, separate exercises, or used as part of complexes. You can even come up with exercises on your own, guided by your own feelings, improvisation. Exercises can be combined in various ways, taking them from different systems: therapeutic physical training, gymnastics, yoga, aerobics, qigong, etc.