How to relieve acute back pain. What can be done at home for back pain

Sedentary work, stooping and stress have done their job - you are surprised to notice that your lower back hurts. Perhaps the doctor even suggested that it was a back disease, such as osteoarthritis. At the same time, office work requires constant sitting and prolonged immobility, which often leads to episodes of pain in the lower back. These attacks are accompanied by unpleasant and aching sensations, tension, and sometimes acute pain localized in the lumbar region.

And like most adults in modern world you are very busy besides work, children and household. You would like to pay more attention to your back, but simply do not have the extra time and money that could be spent on full course a physical therapist, chiropractor, or group lessons fitness and physical therapy. You have to sacrifice something, and in the meantime, back pain is getting stronger and more frequent.

But don't give up, because there is still hope! In fact, there are a number of ways to reduce lower back pain that do not require much time to implement. In addition, most of them are inexpensive and simple. Let's take a closer look at these 10 steps to get rid of back pain.

1. Fill your fridge with the right foods

Most of us don't eat as well as we should. After all, our body is designed to better digest more nutritious and vitamin-rich foods. And problems with lower back pain are largely dependent on nutrition. Research confirms that there is a direct link between vitamin intake and a healthy, happy back. Here are some of the most important vitamins for the back:

VitaminC: our bodies use vitamin C to help cells produce collagen, which is then used to make new tissue, including lower back tissue. In other words, vitamin C contributes to the treatment of damaged back tissues, starting their regeneration. Vitamin C is found in large quantities in oranges, apples and pineapples, as well as in bell pepper and potatoes.
VitaminK: this vitamin helps our bones absorb calcium, thereby making them stronger. And for those diagnosed with osteoarthritis and other bone diseases, this is vital. Vitamin K and calcium serve as a "dynamic duo" when it comes to good general condition bones. Kale, spinach and broccoli are the main sources of this vitamin.
VitaminB12: healthy nerve cells and more energetic blood cells are the result right level B12 in our body. Red blood cells are known to deliver oxygen to damaged body tissues, which subsequently contributes to quick recovery fabrics. Vitamin B12 is found in beef, sea fish, milk, eggs, cheese.

Include in your diet the above foods and vitamins, and make the pain that bothers you so sorry that you switched to the right diet.

2. Rest well

We need 7 to 9 hours to rest overnight and recharge our bodies and minds. But it often happens that the nagging discomfort due to lower back pain keeps us awake because we can't lie comfortably in our own bed. Here are some tips regarding proper sleep for those people who suffer from low back pain, especially after an injury:

Find a good mattress. If your current mattress is over 10 years old and has noticeable sag in the middle, throw it away without regret and buy a new one. There are several types of mattress firmness. For most patients with low back pain, a medium-firm mattress is recommended.
Train the muscles of the muscular corset. The muscular corset consists of the muscles of the back and abdomen and supports the spine in a natural position. When the muscular corset is weak, the spine is in correct position even when you are lying down. Do exercises and stretches that will strengthen your muscles.
Sleep right. The position you sleep in can have a big impact on back pain. Experts recommend that you never sleep on your stomach, as this puts additional stress on the back muscles, which are already sensitive and vulnerable. Instead, it's best to sleep on your back or side and use a small pillow between your knees to spread the pressure evenly.

When all of the above is done, you can finally enjoy good rest. Do this and your back will get better rest too!

3. Stretch

Stretching, generally speaking, is always good for our body, as it relieves tension in the muscles, increases the flow of blood and oxygen to the tissues of the body, and improves flexibility. There are many easy stretching exercises that can be easily done at home and fit into even the busiest schedule of the day. For example, after cleaning the house, take a few minutes to stretch and relax your legs, back, and neck.

Yoga and Pilates are two of the most popular techniques for stretching and relaxing tired back muscles. Exists a large number of video tutorials that will teach the right techniques stretch marks. These two healthy and uncomplicated types of exercise not only effectively stretch your muscles, but also strengthen your core muscles while relieving stress.

4. Strengthen your core

As mentioned above, it is very important to form a strong muscular corset that surrounds and supports our spine and has an important role in relieving low back pain. You can strengthen your muscles in many ways, such as yoga and Pilates, easy weight loss exercises, and more. physical activity.

Intensified training stimulates the production of natural pain-relieving hormones such as serotonin and endorphin. Deep breathing leads to the saturation of the blood with oxygen, which is so necessary damaged tissues. The exercises themselves help relieve stress. All these positive impacts on the body will eventually lead to a healthier and stronger back, and over time you won’t even remember what It's a dull pain in the waist. A strong muscular corset will support your spine throughout the day, at home, at work, and in your sleep.

5. Lead a healthy lifestyle

The best thing we can do to get rid of back pain is to change our lifestyle. Get rid of bad habits get them out of your life. Instead, start useful and healthy habits. Start to lead a healthy lifestyle - this will help not only your back, but the whole body. Here are some of the main factors that can seriously aggravate back pain and make it more frequent:

smoking cigarettes;
Insufficient night sleep;
Poor nutrition;
Overweight;
Lack of physical activity;
Poor posture and/or sleeping position.

Give up these bad habits, replace them with good ones, and this will lead to healthy lifestyle life and a healthy back.

6. Avoid household chores that hurt your back

In our house there are always important and urgent chores, according to at least, it seems so. However, many of them can aggravate chronic pain in the lower back, so try not to do these types of work at all or do them in moderation. Avoid lifting heavy objects, repetitive twisting movements for a long time if you are prone to problems with lower back pain. For example, work less in the garden; buy a comfortable floor mop so that you have to bend down less; teach your kids to be responsible with their toys and collect them after play so you don't have to.

Sitting or standing for several hours can also worsen lower back pain problems. Don't slouch in front of your laptop or PC for long periods of time, or hunch over your smartphone or tablet. Even while watching TV, be aware of and immediately correct bad posture, slouching, drooping chin and shoulders.

Bottom line: avoid household chores or other activities that can strain your lower back muscles, and your domestic life will improve along with your posture!

7. Find a good massage therapist

Massage from skillful hands qualified specialist is one of the most relaxing and important activities for your back. There are many talented massage therapists who can do incredible things with your back. Good massage works wonders for your entire body, but is especially good for tight and sore muscle tissues. Massage also stretches muscle fibers, promotes the flow of oxygen and blood, reduces stress and improves flexibility.

There are several recommendations that will make massage more beneficial:
Relax mentally and physically by breathing deeply before, during and after the massage.
Wear baggy, loose clothing to create a feeling of more freedom and relaxation.
Stretch your arms, legs, neck and back before and after the massage.

If you follow these simple tips from professional massage therapists, you will make every massage session more effective and efficient. And specialists who do massage at home will save you time.

8. Meditate

When the house is empty, quiet and there is no one - it's time to seize the moment and do meditation. Meditation calms the mind, relieves stress using repetitive exercises deep breathing. This ultimately reduces stress and tension in the body and mind, the relaxation of which also affects the lower back, relieving pain.

Meditation practices are divided into two types. The first is classified as "mindfulness" meditation and is the most common. Mindfulness meditation includes controlled and relaxed breathing, focusing on the sounds and sensations around the meditator. The second and less common method of meditation is called transcendental. In this form of meditation, a person repeats a word or phrase out loud over and over. This "mantra" becomes the focus of the practitioner's concentration, repelling stress and anxiety.

By reducing stress through meditation, your back muscles will feel less tense!

9. Make Good Posture a Habit

So, whether you're cleaning the house, having dinner, watching TV, surfing the Internet, or just relaxing on the couch, reading a book, remember to have good posture! Wrong position of the spine has a negative effect on our body, and nullifies all the steps to combat pain, which we talked about above. And we want to beat back pain, right?

Correct posture looks like this: the head is raised, the chin is proudly forward, the shoulders are laid back, and the spine is in a natural position. vertical position. When you are in this position, the muscles relax, more blood and oxygen reaches the tissues, promotes healing and cell repair, and natural pain-relieving hormones are released into the bloodstream. As a result, you will feel better, sleep better, feel healthier and more confident. Your loved ones will notice the change, and so will you when you look in the mirror. Let good posture into your life and you will never want to leave it again!

10. Don't let the pain come back even for a minute.

In an effort to make our lives healthier and more fulfilling, an amazing device called iStatus was created. This is a small device, 3x3 cm in size, which is attached to the chest and monitors the position of posture. It's worth a moment to forget about the benefits correct posture and start slouching, as the posture trainer vibrates and reminds you to keep your back straight.

While you are busy with household chores, working in the office, walking with children in the park, shopping - the posture trainer is always with you, always on guard! If your posture suddenly begins to deteriorate, the vibration corrector will carefully remind you of the correct position of the spine. iStatus is just another way to make your back pain free life. For getting additional information for electronic posture corrector go to this link.

Many people suffer from back pain. Such diseases are very common. Pain can be both acute and chronic. Acute pain usually comes on suddenly and is intense. And chronic gives a person inconvenience for a long time. How to get rid of back pain?

Causes that cause back pain

How you can get rid of Initially, you need to establish the causes of its appearance. Pain in the lower back, even in older people, is not a sign of old age. In many ways, this is considered neglected health problems.

Factors that cause discomfort in the lumbar region are not always due to age. Back pain can also occur in children. The reasons are as follows:

Pain can be disturbing even after treatment.
Poor posture can cause curvature spinal column. With scoliosis, there is a shift in the center of gravity and an uneven distribution of the load on the vertebrae.
Inflammatory processes in the tissues of the vertebrae or intervertebral hernia often cause back pain.
Diseases internal organs(kidney, liver) can also be accompanied by pain in the back.

There are a number of other reasons that are due to external factors:

Incorrect load distribution when lifting and carrying heavy loads can cause lower back pain.
Prolonged stay of the body in an uncomfortable position leads to tension in the back muscles and, accordingly, the occurrence pain.
The appearance of discomfort can provoke drafts in the room.

How to get rid of back pain? Therapy should be selected taking into account the etiology of the disease. For example, another type of lower back pain can occur in pregnant women due to the displacement of the vertebrae, which pull the muscles of the back along with them.

How not to start the pain?

How can you get rid of back pain? You can get rid of it when the exact cause is established. Self-diagnosis is not always possible.

One of right decisions there will be a visit to a neurologist or orthopedist. Having studied all the symptoms, he will be able to determine real reason discomfort. And in this case, treatment will be prescribed. After all, it is necessary to fight not only with the consequences (symptoms) of the disease - it is necessary to determine the factors that cause it.

It is possible at first, before making a diagnosis, to use painkillers ("Analgin", "Aspirin", "Ibuprofen").

In addition to medications, there are several methods that can help relieve pain at home.

Sharp pain that comes on suddenly can be caused by sudden movement person or lifting weights. This can lead to stretching of the back muscles and severe pain.

In such a case, it must be observed for several days. If it is not possible to seek help from a specialist, use a few simple tips.

How to get rid of back pain? To reduce pain, ice can be applied to the lower back. There are several ways:

as a compress, you can use a wet cloth in a bag, kept in the refrigerator for half an hour;
put cubes of people in a bag and attach to a sore spot;
you can apply various frozen foods (vegetables, meat).

Applying such a compress to a sore spot, you need to wait until the pain decreases.

How to get rid of back pain? In some cases, heat can be used instead of cold. 3 days after the onset of acute pain, you can do thermal wraps. The patient lies on his stomach, and a warm towel is placed on his lower back, which is moistened with an infusion of anti-inflammatory herbs. A package is placed on top and placed on it. The procedure time is no more than 30 minutes.

Very effective method- alternation of heat and cold, since such a contrast stimulates the normalization of blood circulation.

How can you get rid of chronic back pain?

How to get rid of back pain forever? Very often people suffer from constant pain. To completely get rid of it, you should change your lifestyle.

Often, discomfort occurs when a person sleeps on a soft bed. In order not to experience pain, it is better for him to sleep on an orthopedic mattress and pillow. In this case, the weight of the body during sleep will be distributed evenly throughout the spine.

A proven remedy that can be used at home for back pain is considered acetylsalicylic acid. A drug based on it will help relieve inflammation, which can be the cause of discomfort. Sometimes Ibuprofen helps to completely get rid of pain.

Lower back pain during pregnancy

How to get rid of back pain during pregnancy? Unpleasant sensations in the back, which a woman experiences during the period of gestation, can not always be removed. After all, the cause of pain is changes in the body.

There are several reasons for this pain:

the belly growing with the fetus, pulling up part of the muscles, creates tension in the back;
during pregnancy, the spine arches, as a result, it takes an unusual position;
the growing fetus begins to put pressure on urinary organs women, which can also cause pain.

How to get rid of back pain? Here are some tips to help relieve back pain for pregnant women:

wear shoes only with low heels;
sleep on a hard mattress;
perform special exercises for pregnant women that can reduce lower back pain;
compresses, especially hot ones, should not be used.

Physical activity for back pain

Swimming and special exercises help to get rid of back pain.

How to get rid of back pain? Yoga helps relieve lower back pain if practiced 2-3 times a week for 30 minutes.

Physical exercise helps loosen the muscles. Movement improves blood circulation. In this case, the person is completely distracted from pain.

Walking is the easiest form of physical activity. You need to walk for an hour every day.

For acute pain, a person should lie on a hard surface. Then, lying on your back, raise your legs up and lean them against the wall. This completely removes the load from the spine. Tighten your muscles in this way:

alternately pulling up the toes of the legs;
relaxing and squeezing the muscles of the buttocks.

How to get rid of stretch marks helps to relieve pain. It is recommended to perform such exercises in a sitting and lying position, alternately bending one or the other leg. It is forbidden to do the following:

swing your legs;
squat;
download press.

We get rid of pain in the back and neck. When the cause of the pain is completely unknown, you can use the methods of therapy at home:

Diet. In some cases, the cause of pain can be a violation of blood flow due to increased cholesterol and a decrease in the elasticity of blood vessels. To solve this problem, it is necessary to exclude from the diet fatty foods, eggs, pork, meat broths.
You can get rid of back pain with psychological methods. You should imagine pain in the form of an object that disappears, dissolves. The most important thing is to believe. You can try to transfer pain to another place. Imagine how the pain is transferred to the ear, nail, head.
To relieve pain, coffee and tea should be completely abandoned. To reduce vasospasm, you need to completely stop smoking.
To restore blood circulation, it is necessary to apply compresses, constantly engage in physiotherapy exercises.

To reduce back pain, you need to completely change your lifestyle and give up bad habits.

How to relieve back pain with traditional methods?

How to get rid of back pain forever? To relieve pain in the back, you need:

Mix camphor and Coconut oil, boil for 5 minutes. Cool and store in glass bottle. Once a week, apply with massage movements on the lower back.
in the bath with warm water add a few drops eucalyptus oil. Periodically taking such a bath, you can get rid of back pain.
Massage your lower back before taking a shower mustard oil. Taking a shower is better hot water.
Put rice in the sock and tie it. Put in the microwave for a few minutes. Then you need to attach the sock to the sore spot.

These methods of pain relief should only be used by a healthy person.

Dangerous symptoms of pain

In some cases, you should immediately consult a doctor:

when the pain in the back is accompanied by fever, pain in the chest, shortness of breath;
pain bothers more than 3 days, and its intensity does not weaken;
pain sensations of a chronic nature are observed for 2 weeks without improvement;
pain radiates to the foot or leg.

When there is back pain and there are no serious illness, at home, sparing physical exercise, do compresses and other procedures.

Endure the pain - the last thing! Any condition accompanied by pain destroys nerve endings and brain cells. If you are in pain, you must accept everything possible measures to eliminate it: it is really harmful to the whole organism ... And also - so unpleasant!

We offer you a complex of miracle exercises with analgesic effect. They are based on the main yoga poses and have a powerful effect. When I have severe back pain I'm only saving...

HOW TO GET RID OF PAIN

child pose
It is used for pain in the back and hip joint, helps to relax the nervous system.

Get on your knees, it's better to do it on the floor. Place your buttocks on your heels and reach forward, stretch your arms as far as you can, palms facing down. Press your forehead to the floor and breathe as deeply as possible. 1 minute in this position is enough for the pain to become much weaker!

Pose against the wall
Relieves headaches, tension in the shoulders and neck. Recommended for those who experience dizziness. Lie on your back near the wall, place your feet along the wall, and keep your hands on your stomach. Close your eyes, breathe evenly and try to drive away all unnecessary thoughts from yourself. Just 5 minutes in this position will relieve tension from the neck and back, and headache disappear without a trace!

kitty
It is used when the back hurts and there is any pain in the spine, removes muscle pain.

Get on all fours, with straight arms rest on the floor, keep them shoulder-width apart. Make sure that the spine is parallel to the floor, stretch your neck forward. Inhale deeply and bend the torso down, pull the head up. Exhale and direct the torso up, lower the head down. Move slowly, breathe deeply. Repeat this 10 times. If you feel pressure on your knees, put a soft mat under them.

Twisting and stretching
It helps if the stomach hurts and there are problems with digestion. Sit on the floor, keep your back straight, legs straight. Bend your left leg and bring it straight right leg. Turn to the left, leaning on your left hand for balance. Breathe deeply, stay in this position for 30 seconds. Repeat with the right leg the same.

butterfly pose
Effective for pain in the hip joint, relieves tension in the legs and knees. Sit on the floor, keep your back straight. Connect your feet together. Get down on your knees as low as possible to the floor. Hold this position for 2 minutes.

Flower
Good to use when it hurts Bottom part back, helps to get rid of clamps. Lie on your back in the position of the letter T, spread your arms wide apart. Pull your bent knees up to your chest. Slowly lower your knees to the side without lifting your shoulders from the floor. Stay in this pose for 2 minutes and repeat on the other side.

flight up
It helps when there is pain in the lower back, when the stomach or kidneys hurt. Lie on your back, spread your arms at your sides. Bend your knees, fix your feet on the floor. Slowly raise and lower the pelvis to the floor, relaxing the lower back as much as possible. Repeat this exercise 10 times.

Forward movement
Removes menstrual pain in women, relieves joint pain.Sit on the floor, keep your right leg straight. Left leg bend at the knee and press the foot to the right leg. Gradually stretch forward as far as possible. Freeze in this position for 30 seconds. Repeat with the right leg.

Specialists distinguish between chronic and sharp pain in the spine. You can feel acute pain very unexpectedly and intensely, which can be caused by joint deformity. Sharp pain may last for several days, but doctors say that self-disposal from pain in the spine is possible, but for this you should have the necessary information.

The first rule says - you should not stand on your feet. And for that, your back will thank you. “When the pain is extremely severe,” says surgeon Eduard Abraham, the first thing to do is go to bed. In fact, during an attack, this will be the only thing you want to do, because any other movement can bring you pain. Therefore, in the first two days, physical activity should be kept to a minimum.

However, you should not overdo it with lying in bed. The same Dr. Abraham, believes that the time you spend in bed should depend on the severity of the condition. And if you're still experiencing severe pain after two days in bed, an extra day certainly wouldn't hurt. However, it is still better to get out of bed as soon as possible. It all depends on the pain.

And so many begin to think that a week of bed rest will solve all problems with pain in the spine, but this assumption is not correct. Because for every week of bed rest, you will have 2 weeks of recovery. In medical scientific center The University of Texas conducted a study whose results confirmed this. The researchers examined more than 200 patients with complaints of back pain, after which one was prescribed a weekly bed rest, another two-day. And as it turned out, both patients needed the same time to get rid of pain, but those who had a period of two days started work earlier. Therefore, the length of stay in bed has little effect on recovery.

Another simple and helpful advice- Apply ice to the affected area. This will help reduce stretching and swelling of damaged tissues. For best effect it is recommended to try the ice massage. Apply an ice pack to the affected area and massage for 7-8 minutes. This procedure it is recommended to do about two days.

You can also try to relieve the pain with heat, especially after the first days of ice treatment. Dip a soft towel in a bowl of hot water, then wring it out well and straighten it so that there are no wrinkles. Lie on your chest, put pillows under your shins and thighs, and then spread a towel over the area where it hurts. On top, you can also put a heating pad with warm water.

But how to get rid of pain in the spine, constantly pestering? To combat chronic pain, specialized exercises are recommended, which sometimes act best remedy. If you are under the supervision of a doctor, you should enlist his support.

One of most useful exercises push-ups may be performed. Lie on your stomach on the floor, press your pelvis against the floor, and do push-ups on your hands while arching your back as if you are trying to lift your shoulders off the floor. It is recommended to do this exercise twice a day, morning and afternoon.

The next exercise is called a half raise. This time, lie on your back on the floor. Firmly pressing both feet to the floor and bending your knees, perform a floor lift, then try to hold this position for 1-2 seconds and repeat again.

The next exercise is called land swimming. To do this, you need a large and soft carpet. Lie on your stomach and lift your right leg and left arm. Hold your limbs in this position for 1 second, then switch arms and legs.

Of course, the issue of pain in the spine is quite serious and therefore it is not always necessary to self-medicate, and in order to recognize alarm signals after which you should consult a doctor, we provide the following tips.

Alarm signals:

1. Back pain suddenly appears very unexpectedly and without a tangible reason.

2. Back pain accompanied by chest pain high temperature and difficulty breathing.

3. An acute attack does not go away after 2-3 days, while not even weakening.

4. Back pain radiates to the leg, foot or knee

For some people, back pain is part of their daily routine. This pain is called chronic pain. For those who have experienced all her horror, the following tips will be useful:

1. Place a board under the mattress. The goal should be to ensure that the bed does not sag in the middle while sleeping. You can also put a piece of plywood or buy a mattress with special springs.

2. Sleep in the shape of a letter S . A sick spine will not tolerate if you lie face down. Place a pillow under your neck and head, and then another under your knees. In this position, nothing will put pressure on your back.

3. Try taking one aspirin a day. Experts say that this will help relieve pain, because as a rule, it is accompanied by inflammatory processes around the site of pain and therefore elementary anti-inflammatory drugs like aspirin can help you.

4. Try willow bark - it's a natural, natural anti-inflammatory. It is its active ingredient that gives anti-inflammatory drugs to aspirin and many other drugs. In addition, if taken after a meal, it will not negative impact on your stomach and at the same time relieve moderate back pain. However, it should be noted that people suffering from ulcers and heartburn should not use this remedy.

5. Try Chinese tai chi exercises. This ancient technique, consisting of smooth, slow movements, is very in a good way relaxation and pain relief. Also, this gymnastics includes many breathing exercises and stretching exercises. Of course, it takes time and discipline to master this technique, but the result will ultimately help you get rid of pain and feel complete bodily harmony.

Pain in the spine should be treated with the utmost seriousness, and therefore, at the first alarming trend, you should use these tips in order not to get complications that later cannot be resolved without medical intervention.

Today, 80% of the adult population of the Earth experience sharp or chronic back pain at least once a week. Of course, you can put up with a bad back and endure it all your life, but there is another option - using simple and proven methods, control the situation yourself and prevent a bad back from worsening the quality of life.

Back pain can be caused by two main causes - overworked muscles and pinched roots of the spinal cord. Tired and enslaved back muscles in the modern world are the lot of not only people involved in active physical labor, but also office workers. The reason is simple: during sedentary work, the back muscles experience unnatural static tension. long time, which in the end can lead to back pain in the evening. Pain from overworked muscles - pulling, unsharp, chronic - spreads along the spine or captures the area between the neck and shoulders.

When the roots of the spinal cord are pinched, the pain is sharp, unexpected, spreading along nerve fibers. If the pinching has occurred in the cervical spine, the pain may radiate to the arm; if in the thoracic region - encircle the body along the line of the ribs; if the lumbar region is affected, very often the pain extends to the leg. This problem occurs when the distance between the vertebrae decreases, which eventually presses and irritates. nervous tissue spinal cord.

At various types back pain needs to be used different approaches to solve the problem.

Get rid of back pain caused by muscle stiffness.

Our muscles are designed to work in a mixed mode: tension - relaxation - tension - relaxation. If the muscles are constantly relaxed, they atrophy, if they are constantly tense, they become exhausted. In order to get rid of muscle pain in the back, it is necessary to periodically (this can be done at work, and it is especially important when returning home) to do exercises that stretch problem muscle groups.

Usually this type of pain is localized in the shoulder girdle or in the lumbar spine. Consider exercises that will help get rid of this problem.

Exercises that eliminate excessive tension in the shoulder girdle.

1. Starting position - sitting or standing. It is necessary to make circular movements with the head, rolling it over the shoulder girdle. The nose describes a circle with as large a radius as possible. Start the movement with a minimum amplitude, gradually increasing the angle of the head. Run 7 - 10 times, first in one direction, and then in the other.

2. We make circular movements with the head in a horizontal plane. The chin moves parallel to the floor, the nose looks only forward. Perform 7 - 10 repetitions in one direction and the other.

3. Starting position - standing or sitting. Perform 7 - 10 rotations of the shoulders forward, and then back. Raise your shoulders as high as possible, take them back, while bending your back and trying to bring your shoulder blades together as much as possible, lower your shoulders down and move them forward, bending your back back.

These exercises are useful to do several times during the day.

Exercises that will help get rid of pain in the muscles of the lower back.

1. Starting position - standing, feet shoulder width apart. Perform 10 - 15 torso forward bends, while lingering a little in the lower position, legs at the knees can be bent. Focus on the lower back - feel how the muscles in this area are stretched. Then bend back 10 - 15 times - we take the shoulders and head back, and move the pelvis forward, you can help with your hands, placing them on the lower back or buttocks. After that, perform 10 - 15 torso tilts to the left and the same amount to the right. When lateral bending, do not tilt the body forward.

Thanks to such prevention, excessive stiffness and fatigue in the back muscles can be almost completely eliminated.

We get rid of back pain caused by pinching of the roots of the spinal cord.

IN evening time a person's height is about 2 - 3 centimeters less than in the morning - this is due to the fact that the distance between the vertebrae decreases. Usually this situation does not cause pain, but sometimes, when the vertebrae are displaced, they press on spinal cord, and the person feels a sharp, penetrating pain. In this case, first of all, it is necessary to give the human body a certain position that will help the vertebrae to fall into place: lie on your back, bend your knees and hip joints, put a rolled up blanket under your knees, so that the feet do not touch the support. A small, soft pillow should be placed under the lower back - so that the lumbar spine fits snugly against it. Put a pillow under your head too. In this position, excluding any movement, it is necessary to be until sharp pains pass.

After it passed sharp pain, necessary naturally increase the distance between the vertebrae. The easiest way to do this is with special exercises stretching various parts of the spine. Exercises should be done without jerking, gently; if possible, several times a day.

Decompression Exercises cervical spine.

1. Starting position - standing or sitting. Tilt your head down while inhaling and, having reached the extreme position, try to move it even further with 2-3 short jerks. Exhaling, return your head to normal position. Repeat the exercise 3-4 times.

2. Starting position - sitting or standing. Move the head forward parallel to the floor so that it resembles a “duck head in flight”. Having reached the extreme position, try to move it even further 2 - 3 short forward movements. Then return your head to its original position. Repeat 3-4 times.

Decompression Exercises thoracic spine.

1. Starting position - standing, feet shoulder width apart. We compress the brushes into fists, wind them behind the back and press them on the spine area, while serving chest forward. We move the hands up and down along the spine, trying to bend the back as much as possible (but at the same time comfortably). Perform 2 - 3 repetitions.

2. Starting position - sitting on the floor, legs crossed in front of you ("Turkish"). We roll on our backs back to the cervical spine and return to the starting position. Perform 5 - 7 such movements.

3. Starting position - standing, feet shoulder-width apart, arms hanging relaxed. Rotation of the body to the sides, movement (twisting) starts from shoulder girdle. Perform 10 - 15 repetitions in each direction. Then perform the same movement, only the arms are bent at the elbows and located in front of the chest.

Decompression Exercises lumbar spine.

1. Stand up straight, hands on the belt. Move the pelvis back and forth for 30 to 40 seconds.

2. Starting position - standing, feet shoulder-width apart, arms freely lowered. Lateral tilt to the left left hand slides down, right - overhead. Repeat the same movements to the right. Run 7 - 10 times in each direction.

3. Sit on the floor, stretch your legs. Bend over and reach your socks with your fingers, feel the tension of the lower back. Helping yourself with your hands, try to bend down as low as possible. Legs at the knees can be slightly bent.

4. Lying on your back, legs bent, heels near the buttocks, arms to the sides. Tilt both hips to the right, and then to the left, do not tear your head and hands off the floor. Perform 7 - 15 movements in each direction.

Folk remedies for getting rid of pain in the spine

1. An analgesic effect has a compress of grated raw potatoes with honey (1: 1), which must be kept on a sore spot for 1 - 2 hours.

2. Overlay pepper patch to the area of pain. Capturing at the same time part of the painless surrounding space. At severe burning the patch must be removed and the skin lubricated with petroleum jelly. Do not apply pepper patch on birthmarks.

3. Apply a compress of grated garlic to the sore spot. You need to take it off when it starts to burn.

4. Rub into a sore spot water solution horseradish juice (1: 1), immediately after that, tie with a woolen cloth.

5. Grind the peeled black radish. Apply to a sore spot like a mustard plaster.

If the back pain is persistent and does not go away within a few days, you should definitely consult the appropriate doctor.