How to get rid of back pain – exercises for a healthy spine
Back pain is a very bothersome ailment that many of us struggle with. It indicates problems with the spine, which are often the result of an inappropriate lifestyle without the appropriate amount of physical activity. It is estimated that more than a half of Poles suffer from back pain. The good news is that, in most cases, it is not a serious condition and we can help ourselves by exercising to strengthen the muscles responsible for maintaining the correct posture; this will also prevent us from taking painkillers.
Often, back pain does not have one specific cause, but is the result of the accumulation of at least one of many problems, such as lack of movement resulting in stiffening and weakening of ligaments and muscles of the spine, or tension caused by prolonged stress. Before you start exercising, it’s a good idea to visit a physiotherapist who can help you choose a suitable training plan based on your individual needs.
- 1 How is the spine?
- 2 Why does our back hurt? back pain?
- 3 How to take care of our back back?
- 4 How to get rid of
back pain – exercises for a healthy spine
- 4.1 Warm-up
- 4.2 Exercise 1
- 4.3 Exercise 2
- 4.4 Cervical section of the spine – set of exercises
- 4.5 Thoracic spine – relaxing and strengthening exercise
- 4.6 Exercises for mobilization and strengthening of the lumbar spine
- 4.7 In the daily prevention of back health, we should pay attention to the way we perform our daily activities.
How is the spine?
The spinal column is the axis of the human body. It provides our body with flexibility and allows us to maintain an upright posture. It also protects the spinal cord. It is made up of 33 vertebrae divided into 5 sections, including two bones formed from fused vertebrae: the sacrum and the coccyx. The vertebrae are connected to each other by joint surfaces, additionally strengthened by ligaments. Between the vertebrae there are intervertebral discs made of fibrous cartilage. Discs are commonly called discs. They work as shock absorbers, dampen shocks, expand or contract depending on the load. The spine has 4 natural curvatures: cervical, thoracic, lumbar and sacral.
The deepening of these curves can occur as a congenital or acquired defect. Excessive lateral curvature of the spine (scoliosis) in the thoracic and lumbar sections, often occurs in adolescent girls. A hump, i.e. excessive kyphosis of the thoracic spine, is usually the result of osteoporosis or maintaining an incorrect posture for a long time, e.g. having a sedentary job. Excessive lordosis of the lumbar spine is usually the result of weakened trunk muscles or being overweight, and is often seen in women with advanced pregnancy.
See: Exercise during pregnancy – is it safe?
Why does our back hurt? back pain?
Very often back problems are the result of bad habits formed in childhood, such as slouching, sitting in an uncomfortable position in a school desk or carrying a backpack filled with textbooks and notebooks on one shoulder only, which results in excessive load on the spine. Uneven load distribution causes weakening of muscles and ligaments and their excessive tension. Long-lasting incorrect posture combined with a lack of exercise can have fatal consequences for the health of our spine. Degenerative changes in the spine are also caused by overloading related to sports, such as weight lifting. Back pain can also be caused by medical conditions that are common in older people. Osteoporosis and the resulting vertebral fractures, rheumatoid arthritis, degenerative changes in the intervertebral discs resulting from the aging of the body.
A very common condition is a herniated nucleus pulposus of the intervertebral disc, also called a disc prolapse, which causes pressure on the spinal roots manifested by severe pain, sensory disturbances and problems with movement. Pain and discomfort in the lumbar spine often affects people who work out at the gym. All strength exercises with the use of weights act axially on the spine and load the intervertebral discs, causing their slight compression, i.e. compression resulting in the reduction of the distance between the vertebrae. Under the influence of pressure, the vertebral bodies begin to press the nucleus pulposus, which manifests itself as pain. A similar problem may occur when we carry heavy shopping bags or a backpack that is too heavy.
How to take care of our back back?
According to the principle “prevention is better than cure”, prevention and instilling healthy habits from the youngest age are extremely important in keeping our spine healthy. It is commonly known that regular physical exercises are beneficial to our health. It not only improves our condition, strengthens the cardiovascular system, but also helps overweight people to get rid of excess weight, which significantly relieves the burden on the spine.
Read: A good way to lose weight – cycling!
Many studies have shown that moderate activity Many studies have shown that moderate activity helps prevent injuries and degenerative changes Many studies have shown that moderate activity helps prevent injuries and degenerative changes in the spinal back pain.
How to get rid of back pain – exercises for a healthy spine
A great way to relax tense back muscles is regular visits to a swimming pool. Swimming is recommended especially for people with a sedentary lifestyle and who are often exposed to stress. It allows you to relax and relieves joints and ligaments after a long day at work. It is also worth including in your daily activities exercises to strengthen the muscles of the back and trunk.
Examples of exercises for each Examples of exercises for each section of the spine that can be helpful in prevention and muscle improvement.
Before you begin before the actual training, you should perform a set of exercises that to make the spine more flexible and less stiff. spine.
Starting position: Supported sit, spine in neutral position, stomach pulled in.
- Inhale, at the same time lift your head.
- Making exhale, lower your head and push your spine up, “cat back.
- Return to starting position.
- Repeat 5 times.
Starting position: Lie flat on your stomach, place your hands on both sides Place your hands on both sides of your body at the level of your chest.
- straighten elbows and bend backwards.
- Hold this position for a few seconds. position for a few seconds and then return to the starting position.
- Repeat 5 times.
Cervical section of the spine – set of exercises
- Sit down comfortably on a chair in an upright position, rest your hands Place your hands on your knees, feet flat on the floor. Gently move your head Gently pull your head forward without bending it. Do 3-5 repetitions.
- Sit on a chair. chair in an upright position with your arms intertwined on your chest, feet flat on the floor. Sit upright in a chair with your arms clasped over your chest and your feet flat on the floor. Tilt your head to the side, pay attention not to lift up the opposite shoulder. During the entire movement, keep your chin tucked and do not lift it up. Keep the chin tucked in throughout the movement and do not lift it up.
Thoracic spine – relaxing and strengthening exercise
- Kneel down in front of a chair or exercise bench, interlace your hands behind your head and Place your elbows on the seat in front of you. Push your hips back and lower your chest toward the floor as you feel your back muscles your back muscles stretch. Then, from this position, lower your Then, from this position, lower your head and push your spine up, creating a “cat’s back”. Return to the starting position and repeat the exercise several times.
Exercises for mobilization and strengthening of the lumbar spine
- Lie down on your back. Lie on your back, bend your legs at the knees and press your heels against your buttocks. Place your arms neutrally on either side of your body. Making Inhaling, lift the lumbar spine up and tighten the gluteal muscles. Tighten your gluteal muscles. Hold this position for a few seconds. Exhaling, smoothly and slowly return to the initial position with simultaneously push your tailbone upwards.
- Lie down with your legs bent at the knees and feet flat on the floor. on the floor. Cross your arms over your chest. In a smooth motion lift your head and shoulders off the floor, trying to touch your chin to the your chin touches the upper part of your chest. During the exercise, try to Press down on the floor with your lumbar spine and heels.
In the daily prevention of back health, we should pay attention to the way we perform our daily activities.
- When lifting When lifting a heavy object, bend your knees as if you were squatting. Do not bend over!
- Keep straight back while sitting and walking.
- Use stairs instead of the elevator – it’s a great workout for your muscles and cardiovascular system.
- Try to Avoid holding one body position for long periods of time.
- Doing If you have a sedentary job, try to get up and stretch as often as possible. stretch as much as possible.
- Take care of ergonomics of your workplace. Remember about the right height remember the correct height of the desk, a comfortable chair and the correct position of the monitor screen.
- Avoid . heavy physical work and exercises that strain your spine.
- When carrying shopping bags When carrying shopping bags, try to distribute the weight evenly on both sides of your body.
See also: How do I keep fit while working in an office?