20.10.2020

What exercises to do with back pain

Usually aching pains and “shooting” in the spine appear after 40-45 years – by this time the joints become weaker, motor activity decreases and there is a lack of calcium in the body. However, some people, due to sedentary work and individual characteristics of the body, back pains begin to bother much earlier. We tell you how to discover the true cause and deal with it.

See your doctor first

here I made a training program and recommendations

Full body examination

The first step is to go to the doctor and talk about the symptoms. Back pain can be caused by a temporary malaise, for example, a cold or muscle tone, or chronic diseases of the spine in the acute stage. Give a general blood test, which according to the level of leukocytes will let the doctor know if there is inflammation in the body. Further, the doctor may prescribe an x-ray, an ultrasound examination of the vessels or a consultation with a massage therapist who will detect muscle tightness.

We do not recommend self-medication – even in the most stressful schedule, you can find time for your health.

Muscle relaxation workouts

After the examination, you will find the cause of the pain that you need to consider when choosing classes. If you have no contraindications, sign up for yoga and stretching. Go to classes at least 2 times a week to see the result. Warn the coach that your back hurts: he will tell you the features of the exercises. In short, you need to be careful to twist the body and lean forward. During training, focus on your own feelings – the muscles should stretch, but not hurt.

Do not do exercises that cause pain.

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Strength training in the gym

If you do not have an intervertebral hernia and displacement of the vertebral discs, we advise you to do weight training. The basis of your training program should be pelvic exercises – traction, pull-ups, breeding to the sides. For example, the Roman rod pull, the thrust of the block to the belt, pulling up in the gravitron and from the crossbar with an elastic band, stretching the dumbbells to the sides and forward. These exercises involve the muscles of the back, shoulder girdle and arms.

Strong muscles will help to maintain posture, which will relieve back pain over time. At first, train with a trainer who will control the correctness of the technique and select an individual program for you.

Warm up before going to bed

As soon as you go to bed, the spine takes a comfortable position and relaxes. Muscles that actively worked during the day begin to hurt – they keep the spine flat, help us walk, coordinate body balance. Before falling asleep, we advise you to stretch your muscles. Perform circular rotations of the head and hands, tilting the head and body to the sides, raise your arms and stretch them up. So you relax your muscles, feeling a slight fatigue.

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