How to straighten the spine at home and is it worth doing?

Hello, dear blog guests! To prevent a hump from appearing on your back in a couple of decades, you need to start fighting stoop as early as possible.

There are different techniques that can help overcome back problems. Today, everything contributes to making people forget about their proud posture - modern technology, traveling in a car and sedentary work.

But with some effort you can achieve excellent results. So, let's find out how to correct stooping in an adult.

What is stoop

Slouching is reflected in a person’s appearance. Such people have a protruding head and stomach. The legs may bend at the knees, and there is also a roundness of the back. Among the distinctive features, it is worth noting the wing-shaped blades. Shoulders slightly raised.

Slouching is accompanied by the following symptoms:

1. Painful sensations.
2. Heaviness in the back area.
3. Fast fatiguability.
4. Rounded back.
5. Overhanging belly.
6. Tilting of the pectoral muscles.

If you do not treat stoop in a timely manner, a hump will form. Sometimes there is a curvature of the spine to the side - this is postural scoliosis.

Sitting in one place for a long time provokes an imbalance in the muscles. The muscles of the shoulder blades weaken and the chest contracts. A strong and straight back has different benefits. This is not only a magnificent view, but also a mood, a feeling of confidence and trust from others.

Slouching is a curvature of the back that creates bulges that contribute to postural problems. The chest becomes flat, the stomach sags, and the shoulders drop forward.

Thoracic kyphosis is characterized by a sunken chest and a bowed head. Children and the elderly often suffer from functional types of stoop. With correct posture, such signs disappear. In order not to face back problems and a hump in a couple of years, you need to think about fighting the curvature today.

Kinesiotherapy

We would like to draw your attention to a relatively new method for treating postural disorders, developed by Dr. Bubnovsky. It is called kinesiotherapy and is widely practiced for individual and group sessions. Unique gymnastics is performed on special simulators invented by Dr. Bubnovsky. A lesson plan for each patient is developed individually.

Doctor Bubnovsky has many followers, because the technique gives excellent results. Kinesiotherapy centers have been created, where only professional doctors work. The kinesiotherapy center will teach you not only how to perform exercises, but also how to breathe correctly during exercises. You will also receive recommendations on routine, nutrition, and household organization. A comprehensive individual approach is the basis of kinesiotherapy. Therefore, if you live in a metropolis, find time to work with kinesiotherapists.

Now you know how to straighten your spine yourself. If you want to regain good posture, you need to aim for long-term performance of these exercises and recommendations.

We all know what pain and discomfort are. Arthrosis, arthritis, osteochondrosis and back pain seriously spoil life, limiting normal activities - it is impossible to raise an arm, step on a leg, or get out of bed.

These problems begin to manifest themselves especially strongly after 45 years. When you are face to face with physical weakness, panic sets in and it is hellishly unpleasant. But there is no need to be afraid of this - you need to act! Which product should be used and why, says leading orthopedic surgeon Sergei Bubnovsky. Read more >>>

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Causes

It is worth noting the reasons for stoop:

1. Creating a workplace without taking into account individual characteristics.
2. Problems of a psychological nature.
3. Scoliosis.
4. Physical inactivity.
5. Underdeveloped chest and back muscles.
6. Minor physical activity.
7. Ailments with the spine that appeared at birth.
8. Back injury.
9. Polymyelitis and rickets.

A hunched back in childhood and adolescence is the result of low mobility and constant sitting. In the modern world, there is a sharp decline in active leisure options. This is due to the emergence of new gadgets. Children began to devote less time to sports.

In adults

Posture is created in early childhood. But some shortcomings appear at a later age. Discomfort manifests itself when safety precautions are not followed in the gym and when there is heavy strain on the chest muscles. The occurrence of stoop occurs against the background of various diseases.

In adults, stooping occurs for the following reasons:

1. Prolonged sitting. Many professions require office work. You need to be in a sitting position for a long time. This affects muscle weakness and uneven posture.
2. Muscle imbalance causes weakness in the muscles. The development of stooping aggravates poor posture.
3. The psychological factor often manifests itself in tall people.
4. Spinal diseases manifest themselves in the form of osteochondrosis, osteoporosis and spondylosis.

Slouching in a child

Stooping manifests itself in childhood as a result of the following reasons:

1. Low activity. Because children sit at the computer for a long time. Muscles weaken quickly.
2. Rapid growth provokes elongation of the spine, but the back muscles cannot keep up with the growth of the spine. They stop supporting their back.
3. Psychological problems - complexes, the desire to become invisible and fear of contact with peers.
4. A sign of scoliosis is stooping. It is important to consult an orthopedist.

Children also experience joint hypermobility syndrome. The disease is manifested by high flexibility of the spinal column. Slouching causes the spine to bend outward.

Slouching in a teenager

Slouching often appears during adolescence. At the first symptoms, you need to consult a doctor who will prescribe effective treatment.

After the examination, the cause of the stoop is determined. Physical activity will be an excellent addition to the main treatment. Massage for stooping and various physical procedures may be prescribed.

What improves and straightens posture

Active lifestyle and moderate physical activity

In other words, there is no physical inactivity. Our body is designed for physical labor and to move. If we don't use certain muscles, they will atrophy over time. Sitting does nothing to strengthen your back or core muscles. The more active and varied your physical activities, the better. Walking, running, swimming, skiing, yoga, gym - strengthen different muscle groups. Therefore, it would be good to combine them and not get stuck in one thing.

It is also important to remember that the loads should be moderate. This means that you don’t need to work out in the gym 2-3 times a week until you lose consciousness. If the load is too great for the body, it will have the opposite effect. The spine will suffer, and with it the posture.

It is important to choose the right orthopedic mattress and pillow

Especially if you already have problems with the spine, pain, osteochondrosis, scoliosis or hernia. At night, our body must recover. We spend 25-30% of our lives sleeping in a horizontal position. Therefore, the bed, mattress, pillow, textiles, air in the room is of great importance for recovery.

An incorrectly selected mattress and pillow height can cause muscle tension and pinched nerve roots.

Ergonomic workplace

This means that the table and chair should be selected according to your height. If this is a child, then the table and chair must be of adjustable height while the child grows. Very often, after a sedentary lifestyle, the next reason why posture becomes distorted is the incorrect table height at school and at home. The child is forced to adapt, so the load will be greater on some muscles and less on others. During active growth during adolescence, muscles and bones have not yet had time to become sufficiently strong, so they are more susceptible to changes.

It is also important to choose the right shoes. Wearing high heels for a long time can negatively affect your posture. Heels shift the center of gravity of the body, because of this the lumbar deflection increases, and the muscles are under tension for a long time. If you like to wear heels, then be sure to do gymnastics to relieve stress from your feet and exercises against varicose veins.

Psychosomatics

The psychosomatics of diseases is also of interest. Louise Hay worked on this concept. She proved that there is a connection between psychology and the development of diseases.

In childhood, poor posture often depends on psychological and moral problems. Risk factors include fears of communication, complexes and shyness about being tall.

Children may begin to slouch without realizing it. The psychosomatic condition in women often manifests itself in distorted posture. According to psychosomatics, the back is a support and a core. And any problems with it signal problems in the body system.

It is believed that the lower back affects psychological aspects related to material security. If you are not confident in your financial situation, lower back problems arise.

Psychosomatics is closely related to health. Therefore, if you have problems with your emotional state, you need to try to correct the situation. Back problems in psychosomatics speak of various fears. If disturbances are observed in the upper back, then there are difficulties of a higher order.

What is the difference between stoop and kyphosis?

There are deviations of the spine to the right or left with bilateral scoliosis. Kyphosis is excessive curves in the chest and sacrum areas.

You can see the shoulders tilting forward. Left untreated, it can lead to hunchback. Kyphosis can be acquired or congenital.

It manifests itself as a result of the following reasons:

• degenerative changes in the spinal column;
• heredity;
• disorders in the intervertebral discs;
• injury;
• weakening of the back muscles.

Signs of kyphosis are often caused by impaired biomechanics. In the initial stage, the disease manifests itself as stooping. Improper load causes pain. In advanced cases, there are problems with internal organs.

At the very beginning of the disease, special gymnastics is the main method of treating stoop. Conservative therapy includes different techniques - massages, exercise therapy and manual therapy.

Physiotherapy

You can't straighten your spine in a week. There are no quick and guaranteed ways to correct posture. The best way to achieve results is a set of special exercises. Moreover, if at the age of 20 positive changes can be noticeable within six months, then at the age of 30 the effect can be expected no earlier than after a year or two of regular exercise, and after 40 it is completely impossible to straighten the spine. After 40 years, we are already talking about gymnastics to relieve discomfort and reduce pain. In each individual case, the orthopedic doctor prescribes one of the many gymnastic complexes. If treatment is started on time, success is guaranteed if three points are fulfilled.

1. Regularity of classes. You need to do the exercises every day in the first few months, and then every other day for the rest of your life.
2. Duration of classes. The effect of gymnastics will be noticeable faster if you practice from 1 to 1.5 hours a day.
3. Among others, the complex should include exercises to strengthen the buttocks and relax the muscles of the neck and lower back.

You can perform the exercises at home. But it is unacceptable to perform therapeutic exercises without first consulting a doctor, since there are many contraindications for it. These are any acute diseases of internal organs, diseases of the blood, cardiovascular system, malignant neoplasms, acute respiratory diseases, pregnancy or menstruation, and much more.

Swimming is a good way to prevent spinal diseases, but technique is extremely important. Therefore, it would be useful, before starting training, to work it out with an experienced trainer.

Survey plan

Psychosomatics is a common cause of this illness.

But to clarify the diagnosis, a special examination is carried out:

• preliminary inspection. Visual deviation of the spinal column to the right and left;
• palpation of damaged areas;
• X-ray;
• survey;
• physical examination.

The first X-ray examination is carried out in a standing position. Then two more projections are made. There is no need for laboratory tests. The specialist determines possible risk factors, the duration of poor posture and the main complaints. It is important to rule out diseases.

Treatment

You can restore your posture at home. The main thing is to set yourself such a goal and regularly perform the necessary exercises.

The following methods are relevant:

1. Physiotherapy.
2. Massage.
3. Manual techniques.

The corrector is used only as prescribed by a doctor. All these devices are effective only when combined with physical therapy. Muscle stretching is done using gymnastics. It helps to increase motor activity and strengthen muscles.

This kind of physical education should be done for at least six months. After 30 years, you can correct your posture in 2-3 years. A special complex can be done at home. Exercises should be aimed at relaxing and strengthening muscles. Auxiliary methods include massage.

It helps improve blood circulation. It is also efficient in swimming. It prevents pathological changes in the spine.

Regular exercise effectively relaxes muscles and allows you to train them. Manual therapy is prescribed for vertebral displacement.

How to correct slouching: a set of exercises

There are various healing techniques for straightening your back. We will now learn how to correct stooping with the help of exercises.

A simple method of strengthening the muscles of the body is walking. During movements, you need to monitor your posture, keep your head straight and not tilt it down. The stomach needs to be pulled in.

Such training should be gradually increased to an hour. It is important to speed up the pace, but at the same time you need to monitor your breathing rate.

Swimming helps with a stooped spine. With its help you can correct your posture and strengthen your back. It is important not only to follow the technique, but also to breathe correctly.

To overcome stooping, special exercise machines are also used. A special set of exercises is necessary for the development of a child.

So, here's how to get rid of slouching as an adult.

The following exercises are used:

1. Plank. First you need to lie face down, and then lean on your forearms and toes. You need to remain in this state for 30-40 seconds.
2. Pendulum. This exercise helps to straighten even a severe stoop. You need to sit on the floor and fold your legs in Turkish style. The arms are raised up and bends to the sides are performed. Then the arms are brought to the side.
3. Snake. Lying on your stomach, raise your body, straighten your arms and tilt your head back. You need to stay in this position for 10 seconds.
4. Turns on the ball. For this exercise you will need a fitball. You need to sit on it and turn to the sides. 10-15 turns are made in each direction.
5. Boat. It is done in the prone position. You need to raise your arms and legs and perform swaying movements.
6. Cat. The exercise is performed on all fours. Perform bending and arching in your back.
7. Turns with a stick. Place it behind your back and twist to the sides.

Will a corset help eliminate stooping?

Poor posture is often observed when the shoulder girdle is deformed in children. In this case, a special corset is recommended.

It helps correct curvature and also has the following therapeutic effects:

1. Correction of uneven posture.
2. Unloading the spine.
3. Restoring normal muscle tone.
4. Elimination of pain in the back area.

The corset helps cure slouch and straighten your back. It is worn over cotton underwear. The tension level of the straps may vary throughout the day. If used correctly, within a month your posture will become straighter. See you again, dear guests!

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Using corsets to correct posture

On the recommendation of a doctor, you can purchase a special posture corrector at a medical equipment store. They are different. It is important to choose the right posture corrector and use it correctly.

How to choose a posture corrector

Orthopedic corsets are divided into two groups: fixing and correcting. The first ones fix the spine, thereby reducing the load on it, but they cannot correct the curvature. They are used for osteoporosis or osteochondrosis, as well as in the postoperative period. Corrective corsets have a more complex design that allows you to straighten the spine and record the result. Based on a cast of the back, it is possible to individually make a corset, with which you can straighten your back even in very severe cases. The effect of treatment will be higher, but it will also cost several times more.

Subtleties of application

To treat the initial stage of scoliosis, it is enough to wear a posture corrector for just a few hours a day. In combination with therapeutic exercises, this can give a good result. In the second stage of scoliosis, you will have to wear a corset almost around the clock, sometimes with a break for sleep, and sometimes with a break only for hygiene procedures. The corset needs to be adjusted once every three months. This is not done at home, but at a doctor's appointment.

Weaning off the corset is also one of the stages of treatment, which can take about a year. The time spent in the corset decreases very gradually. After the straightening of the spine is completed, the patient’s condition is monitored for several years, regularly taking X-rays of the back.

Living with a bad back is hard. Correcting posture is difficult and time consuming. Therefore, it is very important to take care of the health of the spine from a young age, play sports and follow simple rules of prevention, properly organizing work and rest at home.

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