A set of exercises for back pain - from simple to complex. Lower Back Pain Exercises: Video, Best Techniques

This happens more often in summer. Rummaged in the garden, abruptly grabbed heavy bag or carried out of the car in the arms of a large already, but sleeping child - and please, pain in the lower back. Such that you can’t bend, don’t straighten up, and it’s not clear how to do even ordinary household chores now. Do not rush to swallow painkillers and smear them on your back - only exercises really cure lower back pain. Here is the first thing to do when acute pain in back.

In order to restore the health of the spine and joints, it is necessary to understand not only them anatomical structure but also physiology.

The anatomical integrity of the joint is maintained by the interaction of the muscles and ligaments surrounding the joint, allowing it to provide joint fluid. This rule applies to large joints and the spine. And the spine receives nutrition in the same way as ordinary joints, that is with working muscles.

Physiologically, it is inside the muscles that the neurovascular bundles pass through which the joints are nourished. The final link of the vessels are the capillaries, through which the metabolism is carried out. The joints, including the spine, receive nutrition only in one case - when the muscles deliver blood to them, and not when a person consumes pills (injections, blockades, intra-articular injections), supposedly helping to cure a diseased joint. Exactly muscle tissue is responsible for blood supply!

Joints and spine are treated only exercises. The basic rule of modern kinesitherapy for pain relief exercises is endure a little pain, do not allow a big one!

1. Walking on all fours (has no contraindications)

A simple but very effective exercise for relieving severe back pain. Alternating stretching "step", including the muscles of the upper and lower extremities, directs blood flow from the lower back, where it is "stuck", to the muscles of the arms and legs, which perform a drainage function, relieving internal swelling (inflammation) of the deep muscles of the spine, thereby reducing acute pain .

I.P. Kneeling, hands on the floor. To do this, you need to crawl from the bed to the floor and start moving around the apartment on all fours, according to the principle: the right leg - left hand. There is no axial load on the spine - only the arms and legs work.

You can move around by wearing gloves and knee pads (or wrapping your knees with an elastic bandage), from 5 to 20 minutes, at the same time removing children's toys that have rolled in there from under the bed and wiping the baseboards. In the future, you can do housework (for example, peel potatoes or cut vegetables for salad), kneeling and lying with your chest on an ottoman (small fitball). Anything is better than lying down and moaning and swallowing pills.

2. Press on the back (has no contraindications)

This exercise allows you to “softly” stretch the muscles of the entire spine, especially in the area lumbar, and cryocompress enhances microcirculation, reducing swelling and inflammation in the painful area.

I.P. Lying on your back, legs bent at the knees, heels on the floor, hands clasped behind the head. Under the lower back - a cold compress. To make it, freeze water in the freezer plastic bottle(0.5 liters) so that the water fills only half of the bottle. Break the ice in the bottle with a hammer (preferably a wooden one), put it under your lower back and start doing the exercise.

While exhaling “Ha-a”, try to simultaneously tear your shoulder blades off the floor and pull your bent knees to your stomach so that your elbows touch your knees.

If this exercise seems difficult to perform, try an easier option: alternating arm and leg raises. At the same time, try to reach the left knee with the right elbow and vice versa - with the left elbow, the right knee.

Pay attention to the retraction of the abdomen towards the "spine". Alternate this exercise, performed "to failure" (that is, the maximum possible number of repetitions of 10-50) with the following.

3. Half bridge (has no contraindications)

I.P. the same as in the previous one. Hands along the body. As you exhale "Ha-a", try to raise the pelvis as high as possible, squeezing the buttocks, and return to the starting position. If the ice under the lower back has already melted after the previous exercise, you can remove the “cryocompress” and continue to perform these two exercises (2, 3) without it.

The first 2-3 repetitions cause enough severe pain in the pelvic and lumbar region. You don't have to be afraid of it. The exercise is absolutely safe and is performed at least 5-10 repetitions 2-3 times a day.

For the first day, repeat these exercises every 2-3 hours until tired. If a dream has fallen, sleep where it found you (take a sip of water between each series of exercises). When removing acute pain (the ability to get up from the floor), proceed to the following exercises.

4. Stretching while standing (has no contraindications)

This exercise stretches the entire back line of the body, relieving compression from the joints of the lower extremities and the lumbar spine.

I.P. Standing, legs wider than shoulders. We alternately lower ourselves with a straight back in the direction first to the right, then to the left leg. The exercise is also performed several times a day (and in subsequent days), but each time the slope to the leg (necessarily straightened at the knee joint) becomes lower and lower until the fingers touch the toes

After that, try to lean forward, wrapping your hands around your heels, and looking behind your back.

In the final phase of the movement, try to linger for 2-5 seconds. Exhalation accompanies all movement. You can make several short exhalations of Ha-a in the process of tilting.

5. Raising the knees on the horizontal bar

Quite tough, but very effective exercise. When performing this exercise with straight legs, the effect (anesthetic and therapeutic) can be considered obtained, because. under the influence of body weight, the entire spine is stretched, especially in the areas of attachment of the paravertebral muscles (lumbosacral and cervical region spine).

The most common type of pain is back pain. These unpleasant sensations limit the daily activities of about eight percent of the adult population of our planet.

Sergei Mikhailovich Bubnovsky is the creator of alternative orthopedics and neurology methods, who developed special exercises to relieve back pain. They help to get rid of chronic diseases of the musculoskeletal system due to the internal reserves of the human body.

Alternative Method

S. M. Bubnovsky can be called a kind of pioneer in medicine. The methods proposed by him allow to save the patient from pain and discomfort in the joints and muscles. This, in turn, returns a person to a full life without surgery and the use of drugs.

The basis of many years of work of Professor Bubnovsky is the principle of using movement as an alternative to third-party intervention, activating the internal potential of the body. This path allows you to achieve recovery in the main on your own patient.

The impetus for the development of such a technique was Bubnovsky's own experience. After the most severe injuries received in the accident, doctors predicted a lifelong disability for him. However, the young man did not give up and years later he recovered on his own.

The essence of the alternative methodology

When a patient complains of back pain, doctors usually recommend avoidance of exertion and rest. However, it is unlikely to lead a person to recovery.

Dr. Bubnovsky suggests a different path. The basis of his therapy is movement and exercises for back pain, performed on special strength training equipment. With the help of devices developed by Professor Bubnovsky himself, the patient gets rid of muscle edema, which is the main cause of pain. Also, during classes on special simulators, blood supply in the problem area returns to normal.

Not only for back pain, Bubnovsky's exercises are recommended for people. They also help as a preventive measure for those who do not have a diagnosis. Using this technique is a reasonable choice for any person. After all, for his patients, Bubnovsky selects an individual complex that is most suitable for them, which allows you to cure diseases of the joints and spine.

The popularity of the methodology of the famous doctor led to the creation by him a large number health programs. They do not require a special level to complete. physical training. On the contrary, most of its treatment systems take into account the problems of the elderly.

You can also perform exercises so that your back does not hurt according to the books of the professor. The author paints all the movements in an easy and understandable language, pointing out the need for self-discipline and regularity of performance.

Application area

The treatment technique of Bubnovsky helps with:

Osteochondrosis;
- arthrosis;
- intervertebral hernia;
- radiculitis;
- coxarthrosis;
- asthma;
- chronic bronchitis;
- colds;
- migraine.

Also, the technique of the famous doctor helps to quickly restore health during the post-traumatic rehabilitation period.

Spine treatment

Pain in the back contributes to everyday life a lot of discomfort. To eliminate this phenomenon, Dr. Bubnovsky recommends a set of exercises developed by him. With back pain, they are aimed at recovery and further improvement. musculoskeletal functions spine.

How does the exercise of the alternative method help to eliminate discomfort? To understand this, you need to know what causes back pain.
In case of damage cartilage tissue or ligaments, the affected area begin to protect the muscles. They tighten up and cause pain. Time passes, and the person recovers. But if the muscles in the region of the focus of pathology are not involved, then they weaken and cease to withstand the previous, even if insignificant, loads. At the same time, there are sensations that bring discomfort.

The theory of Dr. Bubnovsky is based on the principle of strengthening and relaxing muscles, as well as the development of joints. Strong tissues will not only protect the cartilage and spine from damage, but also significantly strengthen them.

For back pain, exercises are performed in a complex manner. At the same time, they are quite simple and contain elements of yoga, aerobics and Pilates. Bubnovsky's simulators are necessary for those who suffer from impaired functioning of the ODA. These special projectiles allow patients to get the necessary physical exercise.
If you have back pain, what exercises to do at home? Let's consider them in more detail.

Arching and relaxing the back

This exercise starts from the starting position, standing on all fours. At the same time, you should feel and relax them. Next is a breath. At the same time, the back arches. Then the exhalation follows. The back is arched. This exercise is performed at a moderate pace at least twenty times.

Muscle stretching

If your back hurts, what exercises still need to be done? To relieve discomfort, it is necessary to stretch the muscles. The patient begins the exercises, standing on all fours, crouching on the left leg and pushing back the right. In this position, the muscles are stretched. Left leg you need to pull forward, and lower the body as low as possible. Exercise must be performed twenty times. Next, the supporting leg changes. It also performs at least 20 exercises.

slopes

To perform these exercises, the patient should get on all fours, stretching the body forward and not using the muscles of the belt.

These movements are performed at a slow pace. It is important to maintain balance and monitor breathing.

Stretching the back muscles

These exercises also need to be performed on all fours. The first movement is done on the exhale. For its execution, the patient tilts the body to the floor, while bending the arms. On exhalation, the body returns to its original position. At the same time, the arms are straightened, emphasis is placed on the heels. This exercise, which perfectly stretches the muscles of the back, is repeated at least six times.

Press

Begin this exercise by lying on your back with your hands behind your head. Next, the body lifts are made. The elbows should touch the bent knees. The number of such exercises will vary depending on the physical fitness of the patient. If they are performed for the first time, then they will serve as a guide pain in the abdominal muscles. In the future, it is recommended to increase the load and increase the duration of its impact.

half bridge

These exercises for pain in the back and lower back begin to be performed from a prone position. The patient should raise the pelvis as much as possible, and then slowly lower it. The arms should be extended along the body. It should be borne in mind that the rises must be performed on inspiration in an amount of at least thirty times.

Adaptive gymnastics

Bubnovsky has exercises for back pain, designed for those who are just starting to practice kinesitherapy. The movements of adaptive gymnastics allow patients to stretch and strengthen their muscles. In the future, this will allow you to perform more complex complexes.

Before starting classes, every beginner should read Bubnovsky's advice. The famous doctor recommends that you exercise only on an empty stomach at any time. However, the most preferred is the morning or the period after work.

Exercises must be performed for at least twenty minutes. A sign of their effectiveness is the release of sweat. After completing the course, you must water procedures in the form of a contrast shower. You can also just wipe yourself with a wet cold towel.

Exercises for pain in the back and lower back of the adaptive complex are closely interconnected. Each of them is a complement to the other. Do not despair if the exercises do not work right away from back pain. Skill will improve as practical action. And only after mastering adaptive gymnastics, the patient will be able to easily move on to the profile complex.

1. The patient sits on his heels. When inhaling, he should rise and spread his arms to the sides. Next, he should lower himself on the exhale and take his original position.
2. To perform a cleansing breath, place your hands on your stomach. Next, exhale through tightly clenched teeth. In this case, the sound "pf" should be obtained.
3. Abdominal exercises begin from a supine position with knees bent. Lifting the body should be done while exhaling. Next, one leg must be thrown over the knee of the other and swing the press diagonally. At the same time, the elbows begin to work. The left should reach the knee of the right leg and vice versa.
4. The next exercise for back pain must be performed on the side with emphasis on the arm. In this starting position, you need to exhale and raise the pelvis. After that, the side is changed.
5. Further, the complex of adaptive gymnastics provides for the rotation of the pelvis. They should be done on your knees.
6. Without changing the previous position, the patient must tilt the body forward and backward.
7. Next, lie on your stomach and lift your legs off the floor. These movements alternate with
8. For the next exercise, the patient should lie on his side. This is followed by a leg raise with a pause in the middle of the swing. Similar movements are performed on the other side.
9. Further, the complex of adaptive gymnastics recommends push-ups from the floor.
10. When performing the following exercise, you must sit down and try to move only on the gluteal muscles.
11. The next exercise for back pain is swinging the leg forward and backward. They are performed on all fours.

Kinesitherapy for acute lumbalgia

Patients suffering from severe back pain, practicing according to the Bubnovsky method, get rid, first of all, of the walking stereotype formed by the disease. This happens as a result of strengthening the muscular corset. The famous doctor developed exercises for acute back pain, which are performed on the crossover simulator.

1. Move around the room on your knees, while focusing on your hands.
2. Lie on your back, holding the support with your arms extended upwards. Then, as you exhale, bring your legs to your stomach. If there is mild pain, the exercise does not need to be stopped, but if there is severe discomfort, classes are canceled.
3. Lie on your back with your hands clasped behind your head in a lock. The legs should be bent at the knees. Without taking your socks off the floor, you should lift upper part body.

Each of the above exercises should be repeated at least twenty times. After the disappearance of the pain effect, the result is fixed by stretching on the horizontal bar.

If severe pain occurs during exercise, Dr. Bubnovsky advises putting a cold towel under your back. This will allow for some time to eliminate discomfort.

Clinical practice of the kinesitherapy technique has shown its good analgesic effect. It manifests itself through the contraction and relaxation of muscles.

Do not be afraid of uncomfortable sensations at the beginning of the Bubnovsky medical complex. After all, the therapeutic effect of the procedure will be obtained only when the brain gets used to the contraction of muscle tissue. Overcoming pain will improve the mobility of the spine and form a strong natural back corset.

But at the same time, it should be borne in mind that too strong discomfort sensations make the application of the kinesitherapy method impossible. In this case, a person must eliminate severe pain with the help of medications, and only then proceed to perform therapeutic exercises.

Dr. Bubnovsky claims that each person should approach the improvement of his body in a comprehensive manner.

In his life should be present not only training and physical activity. The effectiveness of exercise will be much higher if:
- conduct outdoor activities;
- ensure sleep in a ventilated room;
- do morning exercises every day;
- walk barefoot;
- drink up to three liters of fluid per day;
- visit the sauna and take a contrast shower;
- give up smoking and alcohol;
- eat healthy food.

You need to help your back in bed too. After all, a person spends almost a third of his life in a dream. In order for the bed not to be a prerequisite for the occurrence of pain, it is necessary to choose the right mattress. It should also be a comfortable position during sleep. It is not recommended to sleep on your stomach. Then you have to bend your neck, which will put excessive stress on the joints. It is best to sleep on your side or on your back, supporting your body with a pillow.

After a night's sleep, you should not quickly get out of bed. You need to stretch and let the body wake up. Such a rise will be a good prevention of injury. Increased back pain provokes an incorrect position behind the wheel of a car. To avoid discomfort, you should optimally position the chair, without pushing it far back.

You also need to protect your back at work. This is especially true for those who spend the whole day at the table. A tense posture in the same position becomes the first cause of pain in the back. You need to sit straight. After all, bending forward increases pressure on the spine. In addition, it is important to get up from the table after every 45-50 minutes of work. This will be a great workout for the spine.

Back pain is a real scourge of our time.

Sedentary lifestyle, sedentary work, bad habits and monotonous nutrition - all this leads to the development of chronic ailments of the spinal column. Most often, his lumbar region suffers, which experiences maximum stress. Discomfort appears, which causes serious inconvenience and significantly reduces the quality of life. Exercises to relieve back pain will help get rid of it and restore its former mobility.

General rules for doing gymnastics

To eliminate discomfort, the whole range of means is used: medicines, physiotherapy, massage, acupuncture, etc. An integral "link" in the treatment is exercises for back pain. Without them, it is almost impossible to achieve a long-term positive result. With with the help of exercise therapy the following goals are achieved:

• reduction of pain syndrome;
• strengthening the muscles of the lower back;
• increase in intervertebral spaces, release of pinched nerves;
• improvement of blood circulation, normalization metabolic processes in the spine, or rather, in its lumbar region.

Physical activity can fight many chronic back diseases that reduce our quality of life. In order for gymnastics to bring a positive effect, and not worsen the situation, it is necessary to follow the recommendations of experts:

• perform the exercises smoothly, do not make sudden attacks or jerks;
• study in a spacious, well-ventilated room;
• choose clothes that sit on you freely and do not restrict movement;
• do the exercise while inhaling, and as you exhale, return to the starting position;
• increase the load gradually: start with 10 repetitions, and as you improve your shape and strengthen your muscles, increase the range of motion and the duration of classes;
• monitor the pulse and well-being;
• if you experience any discomfort (nausea, dizziness, back pain), stop immediately.

The most effective gymnastics for back pain is the one advised by your doctor. Only a specialist can correctly diagnose and determine which exercises will help defeat the disease and how to do them correctly.

Gymnastics for lumbar pain: contraindications

Lower back pain can be caused different reasons. It is not always provoked by osteochondrosis, protrusion or sciatica. Sometimes the factors contributing to its development are serious diseases of the internal organs.

It is important to understand that exercise therapy may be indicated in some cases and useless or even harmful in others. Contraindications for its implementation include:

For the prevention and treatment of DISEASES OF THE JOINTS, our regular reader uses the method of non-surgical treatment, which is gaining popularity, recommended by leading German and Israeli orthopedists. After carefully reviewing it, we decided to offer it to your attention.

• pregnancy;
• malignant tumors;
• lung diseases;
• kidney problems;
• gastritis and ulcer;
• spinal cord injury.

Caution should be exercised when handling high loads. blood pressure, tendency to bleeding, diabetes mellitus.
A set of exercises for back pain is not used in the acute phase of the disease. With exacerbation of osteochondrosis and sciatica, the patient is shown bed rest, and gymnastics is recommended only during remission.
Therapeutic exercise is a recognized method of treatment for lumbar pain. With the help of special exercises, you can achieve a significant improvement in well-being and strengthen muscles, cheer yourself up, gain confidence in your own recovery. However, any undertakings in this field should be coordinated with the attending physician. He will tell you how to build classes in order to achieve maximum benefit for the body and not harm it.

Types of useful exercises

Used against back pain various exercises. They can be done from a standing, sitting or lying position. They are all aimed at strengthening muscles, improving blood circulation and metabolism in the affected area. As a rule, exercise therapy does not include twisting, sharp jerks and activities that involve heavy load to intervertebral discs.


The easiest type of exercise is hanging on the bar. The healing effect is achieved through the action of a person's own weight. The spinal column is elongated and the interdiscal spaces are enlarged.
Hanging on the crossbar is not available for all patients, for example, it is difficult to perform it for elderly patients. This exercise has great alternative- walking on all fours. From an anatomical point of view, the knee-elbow position is considered the most gentle for our spinal column. Lower back pain is a kind of "retribution" for human bipedalism. To achieve maximum effect, bend your back and alternate between deep breaths and exhalations correctly. The duration of the lesson is no more than 20 minutes.
Exercises from a standing position are good for lower back pain because they create a balanced load on the muscles of the abs, back, hips and buttocks. Often a hard vertical surface is used as additional support. For example, holding your hands against the wall, you can raise your leg bent at the knee while inhaling. Try to achieve a 90 degree angle. As you exhale, lower your leg. In the future, the load can be increased by placing a load of 1-1.5 kg on the surface of the thigh.
Another option for performing exercises is from a prone position. The patient is on a flat surface and spreads his legs shoulder-width apart. The following activity is useful: tension of the abdominal muscles. Stretch your knees, but do not touch them. The duration of the exercise is 10 seconds.
For activities from a sitting position, you can use a chair with a high back. Bend the spinal column in the lumbar region, leaning on the back. Do 10 reps and then give yourself a break.
A properly selected set of exercises will help to quickly defeat the disease and get rid of discomfort. Be consistent: to achieve a positive result, do gymnastics at least 3-4 times a week. Let gymnastics become your good habit.

How to do exercises for back pain

Properly selected exercises for lower back pain can produce a wonderful effect. They work no worse than some analgesics. To eliminate discomfort, use the following complex:

Simple lower back exercises

Physical therapy takes a minimum of time. Exercises for back pain can be done without leaving the workplace.
If you work in an office:

1. Sitting on a chair, grasp its lower edge and, without taking your hands off it, make movements back and forth. This simple activity perfectly eliminates congestion in the lumbar region and normalizes blood circulation.
2. Put your hands on your knees and begin to press first with one palm and then with the other. You will notice how this elementary exercise leads to the tension of almost the entire muscles of the back and shoulder girdle.

If you spend your working day on your feet:

1. Put your hands behind your back in a lock and press your wrist on your lower back. You will feel a pleasant deflection in the spine.
2. Rise on tiptoe and stay in this position for 10-15 seconds. This exercise is double action: it eliminates discomfort in the lower back and prevents the occurrence of varicose veins.

Exercises for lower back pain are an excellent remedy for eliminating discomfort and returning former mobility. Physiotherapy exercises will help to defeat the disease, improve the patient's well-being and cheer him up. It is an essential element in the treatment of chronic ailments of the spinal column.

Physical therapy exercises are designed to strengthen muscles weakened for any reason. The most relevant today is exercise therapy for the back, since the spine is the most common site of occurrence pathological changes. And it is these changes that greatly spoil a person's life.

What is LFC

Therapeutic Physical Culture- This large group special exercise, the purpose of which is to help restore the tone of any muscle groups. From the point of view of anatomy and physics, the most vulnerable spot in human body is the back and spinal column: from the sacrum itself to the neck. Therefore, the most relevant today is therapeutic exercises for the back.

There are a lot of exercises in physical therapy. You already know some of them, because for sure, at least once in your life you did exercises.

Neurological departments often admit people who cannot straighten up. One day their back was pinched and they couldn't straighten up on their own. This is due to pinching of some kind of nerve due to the fact that the muscular corset of the lower back cannot provide proper protection to the spine.

Why are back exercises so important? See for yourself:

• Hands - they are always doing something, moving. Even eating - you hold a spoon in your hands. In general, the arm moves too much for the muscles to atrophy so much.
• Legs - as a person walks, their muscles are also constantly trained.
• The body remains. To maintain a straight body position, the muscles of the back and abs must be evenly developed, be in good shape and receive a good blood supply. If these conditions are violated (say, at sedentary manner life), the muscles weaken and can no longer perform their functions.

So, for example, the longest muscle of the back, which runs along the spine, is constantly under load. During a long and motionless sitting, blood flow to it is difficult, which reduces its capabilities.

So gradually, depending on our bad habits, the muscles of the body lose their ability to reduce the compression of the spine, the intervertebral cartilage is erased, and the spinal nerves are pinched. This causes pain and limited mobility.

Thus, the back requires training. If you don't go to gym, do not do exercises in the morning, you are overweight (even if you just have a stomach), one day you will have to perform therapeutic exercises to save your back from the progression of diseases.

Types of exercise therapy

Gymnastics to strengthen the muscles of the back is not the only type of exercise therapy. Primarily, physiotherapy designed to restore muscle tone in any part of the body. For example, after prolonged wearing of a cast and forced immobility, muscle rehabilitation is required.

As for the back, this is a separate issue, since almost half of the entire earthly population needs exercise therapy for the spine.

The most vulnerable part of the spine is the neck, because the vertebrae here are the smallest and most fragile. She holds her head, the mass of which can reach 2 or more kg. Imagine - most days the neck muscles hold this weight. Titanic work that we do not notice. And add to this a long sitting, tilting your head to one side or stretching your neck forward. Under such conditions, not only is the blood supply difficult, but the load is distributed unevenly. Some muscles are loaded more than others and do not withstand. So therapeutic exercises for the neck are also necessary.

As a result, the classification of physical exercises can be based on the following:

1. Training of target muscle groups: gymnastics for the muscles of the back, arms, legs, etc.
2. Prevention or treatment various diseases: for example, for a sore back, etc.

These are all conditional classifications. Often, the same exercises are used to achieve several goals.

Three complexes for the back of varying complexity

Any disease has several periods. For example, the manifestation of osteochondrosis of the spine can be divided into 2 stages. The acute period, and then there is a decrease in the severity of symptoms and a rehabilitation stage. And at each stage, their exercises to strengthen the muscles of the back.

With exacerbation of osteochondrosis

Depending on the severity of back diseases, special exercises will be different. And they differ in their complexity and load.

Exercises should be started only after acute pain has been relieved.

For example, a primary set of exercises might look like this:

1. We lay down on a soft and warm rug, throw our legs on a thick roller. We squeeze and unclench our hands and feet. We do 10 simultaneous compressions.
2. They moved the roller, put their feet on the floor. The left leg was bent at the knee, placing the foot on the floor. The right leg remains straight. Take away right leg 10 times to the side (sideways).
3. Put your feet on the roller again, starting position - arms along the body. Alternately raise each arm up, as if you are swimming on your back - 10 strokes for each arm.
4. Now do exercise number 2, but for the other leg.
5. And again, legs on the roller, bend your arms at the elbows, keep your palms at your shoulders. Describe a circle with your elbows in a horizontal plane. That is, draw simultaneously with both elbows 10 circles above you. Try to draw even circles.
6. The legs are still on the roller, bent at the knees. Straighten each leg in turn. 10 times for each leg.
7. Now a more difficult exercise that can cause pain in the acute period, be careful. The roller was removed, the legs were bent at the knees. Alternately pull each leg with your knee to your chest. 10 times.
8. From the same starting position, turn your knees to the side, trying to touch the floor with each knee. Avoid sharp pain.
9. At the end of the complex, breathe by inflating and deflating the abdomen - 10 breaths and exhalations.

These exercises are suitable for daily use. You see that a very light load is applied for the treatment. But it is enough to help a person.

When the acute period is over, you can do a more serious set of exercise therapy exercises.

When the symptoms began to subside

When the symptoms are no longer so strong, you can gradually increase the load. But listen to your body - if doing something hurts (acute pain) - reduce the range of motion. This will definitely help.

1. Lying on your back with arms extended along the body, raise your head and at the same time strain your abs. This is a lightweight version of lifting the torso from a prone position. We repeat the movement 10 times.
2. We lean on the shoulder blades, arms along the body, bend the legs at the knees. We raise the pelvis 10 times. You don’t need to strongly bend it towards the ceiling, it’s enough to raise it by 10-15 cm. A large amplitude can hurt you at this stage.
3. Straighten up lying on your back, tense your buttocks and relax them. Try to reach maximum tension. This is a static exercise.
4. We lie down, legs bent at the knees, alternately with our hands we touch the knees crosswise, slightly raising the head and body above the floor. 10 times for each hand.
5. They put a large roller under the knees (you can have an ottoman). From this position, you need to raise the pelvis above the floor - again by 10-15 cm.
6. We got on our knees and hands, back with a wheel (arched up). They sat down with such a back on their heels and stood back up. So 10 times.
7. Now we stand in the same position as in exercise 6 - we arch our back up, lower it back to direct position. So 10 times. In this exercise, the longissimus muscle and other muscles of the spine work well.

Well done, more heavy exercises now that the pain has subsided!

Exercises for rehabilitation

At this stage, when there is no more pain, you need to gradually so that they can withstand the usual load for your life.

The main goals are the press, the longest muscle of the spine (all its parts), the muscles of the cortex.

The complex is as follows:

1. Raising the body lying down. You have already done a head raise, now from the same position try to tear your upper back off the floor. Knees need to be thrown on the ottoman.
2. From a prone position, alternately raise straight legs. Over time, you can lift both legs. Press your lower back to the floor. At first, this can be painful, so first you need to work with each leg separately.
3. Raising the legs from a vertical position. Need to hang on gymnastic wall or use a horizontal bar or special stops. The legs do not need to be kept straight, in your case it is enough to raise your legs bent at the knees. Just try to touch your knees to your chest.
4. Highly effective exercises in exercise therapy is rolling back and forth on a round back. Grab your knees with your hands and ride. But do it on a mat, as spinal riding is not the most pleasant experience on a hard surface. You can lean to the side a little to get a longer trajectory and wash more muscles.
5. Hyperextension and - the most best exercises to strengthen your back. Regular hyperextension should be done in parallel with strengthening the press. This is the key to lower back health.
6. Stretching exercises for the legs and lower back are also an indispensable part of exercise therapy. To do this, stand up straight, fix your lower back and try to reach the floor with your hands. If you are good at this, wrap your arms around your shins and stretch closer to your legs. When performing the exercise, try to maintain the curve in the lower back, which is characteristic of correct posture.

There are a lot of exercises, as already mentioned. You need to do them regularly and monitor your feelings.

Here are a few simple tips to help you recover faster:

• Don't do anything through the pain. But, do not immediately abandon the exercise if it causes pain. Reduce the range of motion and experiment. As a result, you will know exactly at what stage the pain occurs and where to stop.
• Don't work with weights. Hyperextension and raising the torso to the press in your case cannot be done with additional weight.
• With osteochondrosis, it is useful to simply hang on the horizontal bar, this stretches the spine.
• Avoid drafts while exercising as you are exercising on the floor. Cold is an enemy for the back, not only with osteochondrosis, but also with other diseases.

Diseases of the spine occur in many people, regardless of age and gender. Most often, patients are concerned about pain in the lumbar region.

You can get rid of pain syndrome not only with the help of medicines.

The patient is selected complex therapy, which is based on:

• Medications.
• Massage, physiotherapy procedures.
• folk methods.

Strengthens muscles for back pain special gymnastics for the back. However, sometimes it is contraindicated, which means that a preliminary consultation with a doctor is required.

Why does the lower back hurt

In order for the therapy to be effective, and for the exercises to restore the spine to be correct, it is necessary to establish the root cause of the pain syndrome.

Usually the lower back is injured due to the following factors:

• Hypothermia.
• Curvature of the spinal column.
• Improper nutrition, lack of vitamins.
• Overweight.
• Physical overstrain, erroneously performed sports exercises.
• Repeated muscle strain with incomplete recovery.

Pain relief will not bring the desired effect if the question of the main cause of the disease remains open.

Some situations call for immediate medical attention..

These are the cases:

• Soreness is quite long (several weeks).
• The patient has difficulty moving. It is also difficult for him to stay in a standing position.
• The pain syndrome began to be accompanied by nausea, dizziness, and other ailments.
• The inflammatory process has spread beyond the lumbar region, a crunch is heard in different parts of the back.

It is important to understand the root cause and nature of the damage. If the pain was acute, you should see a specialist. This will allow you to start timely treatment without aggravating the situation.

Video

Video - exercises for back pain

The Benefits of Exercise

According to statistics, physical therapy for the spine improves the patient's condition in almost 100% of cases. Regular exercise helps build muscle mass to normalize blood circulation.

The selection of exercises should be carried out on the basis of the identified pathology. For example, scoliosis involves exercises aimed at straightening. In the presence of osteochondrosis, it is necessary to focus on stretching the muscular apparatus.

Exercises for back pain can be performed while in different positions. Let's consider each in more detail.

Warm up

Gymnastics for pain in the lumbar region requires a preliminary warm-up. This will prepare the muscles, ligaments and joints for further stress. Overvoltage should be avoided.

Pelvic rotations

One of the suitable exercises is the rotation of the pelvis, the essence of which is as follows:

1. The back is straight, the legs are slightly wider than the shoulders.
2. Both hands are in the area of ​​the inflamed area.
3. The movements of the pelvis are carried out in a circle, several repetitions, alternately in both directions.

It is enough to perform 1-2 approaches.

slopes

To stretch the lumbar muscle fibers, you need to do side bends with a stretch. The pace should be slow, and the slopes as low as possible.

1. The back is straight, the legs are wider than the shoulders.
2. The arms are straight, located along the body.
3. Tilts are performed alternately in both directions. The arms are raised and move simultaneously with the torso in the same direction.

When tilting, it is necessary to linger for 2-3 seconds each time in the lowest position. If there are no lumbar pains, and the exercise is performed in combination preventive measures, it can be complicated by the use of kettlebells and dumbbells.

Hull lifting

The patient should take the prone position.

The gist is this:

1. The arms and legs remain straight.
2. The torso must be lifted with the effort of the back.
3. In the maximum raised position, the torso should be fixed for a few seconds.

The exercise is repeated at a slow pace 10-12 times. It perfectly prevents the development of herniated intervertebral discs.

Please note: if the warm-up is accompanied by back pain, you must stop the gymnastics and see a doctor.

Standing exercises

The following exercises can help relieve back pain:

This set of physical exercises is great for those who spend a lot of time on their feet.

Sitting exercises

Other sports exercises will also help with back pain.

Here they are:

• Sit on a chair and grab the bottom edge of the seat. Strongly press your hands and lean forward (back). Such a warm-up will relieve stagnation in the lumbar region, normalize blood circulation and metabolism.
• Strongly press your hand alternately on each knee. After that, the load can be increased and put pressure on both at once. This helps relieve tension in the back.

The above elements are an excellent helper for acute pain in the sacral region of the spine. When performed regularly, they significantly improve the situation.

Yoga

To relieve back pain, you can use such asanas (postures), such as:

1. Lotus position. Allows you to relax, normalize breathing, tune in to exercise.
2. Bent over stretches the back muscles. Sit on the floor, stretch your legs. Controlling your breath, make slow forward bends in an attempt to touch your toes with your hands.
3. Apanasana. Lie on your back, bend your knees. Press them to your chest and wrap your arms around them. Fix the position for a couple of minutes. The posture helps to eliminate pain.

The indicated therapeutic exercises for the lumbar region are the main ones, with the help of which it is quite possible to influence the back and spine. Like any other technique, yoga can be practiced only with the permission of a doctor.

Fitball exercises

At home, you can use the fitball. The ball is unstable, which allows you to train various muscle groups during its control. Due to the springy properties of the device, the tension in the sacral region decreases.

For exercises on a gymnastic ball, such exercises for the back are suitable, such as:

• Push ups.
• rolling.
• Plank.
• Tilts.
• deflections.

In addition to those mentioned, there are other sports elements. It is necessary to start classes with a trainer to make sure that the exercises are performed correctly.

V. Dikul's system

With a sore back, exercises according to this method are quite effective. . They allow you to get rid of the pathologies of the musculoskeletal system. The main rule is the regular implementation of the necessary elements.

1. Lie on your stomach with your arms outstretched forward, lean on your chin. Bend your back as much as possible and raise your arms, and the latter should be straight. Fix the body in the indicated position, then slowly return to the starting position. The number of repetitions is 10.
2. Lie on your back with your arms crossed over your chest and hugging your shoulders. Make alternating turns of the body to the right and left, raising the opposite shoulder. The number of approaches is 8.
3. Spread your legs shoulder-width apart, place your hands on your belt. Slowly lean forward, fixing the position for a few seconds, then straighten up. The number of approaches is 8.
4. Lie on your back with your arms spread out to the sides. Staying in place, turn your hips alternately to the right and left. At each turn, fix the position for a while.

Such gymnastics will help if patients have severe pain in the back and lower back.

Popov's exercises

Dr. Popov's technique is based on stretching the spine. For these purposes, you can use not only the simulator of the same name, but also special exercises to relieve back pain.

The performance requirements are:

• Have a hard, level surface to practice on.
• The study room should be well ventilated.
• No sudden movements.
• Concentration and attentiveness.

A set of exercises for pain in the lower back and sacrum is as follows:

1. Take a supine position, arms straight, extended upwards parallel to the body. Tear off the pelvic region from the floor to the highest possible distance. After straining the whole body and quickly lower the pelvis, fixing it at a level of 1.5-2 cm from the floor.
2. Starting position - sitting, legs bent at the knees. To increase stability, start and lean on them. Perform the same movements with the pelvis, as indicated above.

During training, the muscles should be tense, and breathing should be free.

For the treatment of the spine, Bubnovsky developed his own technique, which is based on kinesiotherapy. Using the training of this specialist will reduce pain and stop the development of pathology.

Effective exercises for back pain are as follows:

Nuances

The absence of any pathology does not mean that the body does not need relaxation. Physiotherapy should be carried out not only for the lumbar, but also for the cervical, thoracic spine and others.