To Wall! 6 life hacks for those who have back pain due to work

Special exercise for the spine

If there are problems with the spine, then you need to select specialized complexes for osteochondrosis, hernia, scoliosis and other pathologies.

Exercise for osteochondrosis

If you have already begun to experience age-related degenerative changes, then exercise for osteochondrosis will help, which can be done throughout the day, as a small 10-minute warm-up, allocating “windows” for it in your work schedule.

Warm-up at the workplace

For those who sit at the computer all day long, this exercise for the back and spine is simply necessary. Osteochondrosis today affects very young people. If you are a student, office worker or freelancer, be sure to take note of these exercises. They are performed while sitting on a chair, so doing such gymnastics is as easy as shelling pears.

Note that there is also spinal twisting and poses borrowed from animals.

Exercises for osteochondrosis for the neck

Cervical osteochondrosis is characterized by acute pain. With it, the vertebral artery often suffers, which deprives the brain of normal blood supply

Therefore, exercise with osteochondrosis of the neck should be especially careful so as not to lead to pinching of nerves and blood vessels.

The picture below shows exercises for the cervical spine, including static ones.

Exercises for spinal hernia

What is the basis of classical exercises for hernia? On a combination of tension and relaxation, muscle stretching techniques performed in supine, prone, knee-wrist, knee-elbow and other positions.

For those who often have acute back pain due to a hernia or protrusion in the intervertebral disc, we suggest watching the video complex “exercise for a spinal hernia.”

When exercising for a herniated lumbar spine, exercises from the “golden” collection can be used - cat, dog, child's pose, crocodile. For various types of hernias the following are recommended:

• stretching exercises for paravertebral muscles;
• Exercise therapy on Evminov’s board;
• exercises on the horizontal bar;
• swimming.

Exercise for scoliosis

Spinal exercises for scoliosis cannot be recommended as standard exercise therapy, since different types of scoliosis require their own corrective exercises. To select it, a scoliosis specialist is required.

conclusions

Exercises for the spine can be:

• strengthening, intended for the muscles of the spine and ligaments;
• therapeutic (for example, exercises for osteochondrosis, hernia or scoliosis, muscle spasms, etc.);
• correcting posture.

Exercises for the back and spine are selected depending on the health condition and age of the patient.

Place a pillow under your lower back

If the workplace is organized correctly, the body itself will take a comfortable position. But if choosing the right furniture is not possible at the moment, then try to make sure that your back has good support and your lower back does not sag. You can place something soft between the back and lower back to maintain the natural arch. This way you will reduce the load on the muscles, ligaments and joints of the lumbar spine. In this case, the thigh and shin should form a right angle with each other. You can place an inclined support under your feet so that your feet are not on a flat floor, but at a slight angle. This will make it easier to maintain a vertical position of the body.

Eye exercises

Complex exercises (gymnastics) for the eyes with Mirzaakhmat Norbekov goes like this:

1. Keep your head straight, without throwing it back. The eyes look up, mentally aiming higher and higher across the forehead.
2. The head is held level, the eyes are lowered down, mentally continuing the movement through one’s own throat.
3. Look away to the left, mentally continuing the movement through the left ear.
4. Look away to the right, mentally continuing the movement through the right ear.
5. The head is kept motionless, and with circular movements of the eyes they try to draw the largest possible picture. Start the exercise from the lower left corner moving to the upper right, then from the lower right to the upper left. Then we do the exercise in reverse order. After this you need to blink quickly.
6. The head is motionless; an inverted number eight is drawn in front of the nose with circular movements of the eyes. Just like in the previous exercise, moving from one corner to another and vice versa. After that, blink quickly.
7. Squint your eyes at the tip of your nose and place your finger on it, fix your gaze, relax and look in front of you, while noticing side objects, your eyes do not move.

Recommendations for performing exercises

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1. Charging should be carried out 2 hours after eating in a spacious, ventilated area
2. Targeted training of weakened muscles without excessive tension
3. Regular exercise should become a good habit.
4. Gradual increase in training time and load
5. Compliance with the requirements of proper breathing: smoothness, regularity, without holding it. Start the exercise by inhaling, and finish by exhaling.
6. Coordination with the attending physician of the exercise therapy complex.

The information presented cannot be used for self-diagnosis and does not replace professional help from specialists. Self-execution at home involves initially conducting the first classes together with a specialist.

Indications for exercises

The main indications for exercises for the joints and spine are diffuse degenerative diseases, postoperative conditions and preventive measures. The main indications for exercise therapy include the following pathologies:

• Osteochondrosis is a disease that occurs against the background of impaired metabolism in cartilage tissue. Most often, osteochondrosis manifests itself in the lumbar and cervical region.
• Intervertebral hernia and protrusion - protrusion of intervertebral discs occurs as a result of impaired metabolism, high pressure on the vertebrae or their displacement. As a result of cartilage tissue protruding beyond the vertebrae, the nerve roots of the spinal cord are pinched.
• Curvature of the spinal column (scoliosis, lordosis, kyphosis) is a pathological condition that is characterized by a violation of the natural curves of the spine and displacement of the vertebrae. Depending on the angle of displacement, several stages of pathogenesis are distinguished. With regular exercise you can completely get rid of the pathology.
• Inflammatory diseases of muscle tissue are a complex of diseases that cause severe pain, spasms and muscle swelling. Properly selected exercise therapy will reduce muscle tone and relieve inflammation.
• Arthritis and its varieties - pathology affects the joints and causes inflammatory processes. A person experiences constant pain that increases with movement, swelling of the extremities, and hyperemia of the skin. General strengthening gymnastics will help you get rid of both the symptoms of the pathology and the underlying cause.
• Postoperative period and rehabilitation. After surgery on the spinal column, the patient needs to strengthen weakened muscles and speed up the process of regeneration of damaged structures. Stretching exercises and muscle development are suitable for this.

A set of exercises is also actively used as preventive measures. Elderly people, young children and adults leading a sedentary lifestyle should engage in physical activities to prevent spinal column deformities. Diseases such as osteochondrosis slowly affect cartilage tissue, which is why the first symptoms appear only after some time. In order to detect pathology in a timely manner, it is necessary to regularly conduct diagnostics of the whole organism.

Exercises for various types of osteochondrosis

This chronic problem is characterized by damage to intervertebral cartilage and discs in different parts of the spine. It is common among people over 40 years of age, but the first signs may appear much earlier. This involves not only its treatment, but also its prevention.

With osteochondrosis of the upper part, attention is paid to developing the muscles of the neck and upper body (throwing the head back and lowering the chin onto the chest, turning it to the right/left/forward, touching the ears to the shoulders). Exercises for the affected chest area are aimed at developing and maintaining the tone of the muscles of the chest, back, and abdomen

Exercises are suitable for the lumbar region to strengthen this area, ensure mobility of all its segments, and improve blood circulation in the back

Exercises for the affected chest area are focused on developing and maintaining the tone of the muscles of the chest, back, and abdomen. Exercises are suitable for the lumbar region to strengthen this area, ensure mobility of all its segments, and improve blood circulation in the back.

Why do you need back exercises?

Even children know that physical exercise helps maintain health. And it is not for nothing that from time to time at the state levels of all countries attempts are made to mass involve citizens in morning and industrial exercises, physical education centers are opened, and exercise therapy rooms operate at clinics. But the majority of citizens continue to ignore physical exercises until they are categorically prescribed by a doctor. This is especially true for exercises for the spine.

Exercise helps you stay healthy

What happens when you perform special exercises daily to strengthen the back muscles and stretch the spine.

1. Skeletal muscles are formed correctly during the period of active growth.
2. A straight posture is acquired.
3. Active prevention of scoliosis and other vertebral deformities is carried out.
4. Flat feet are eliminated.
5. Healthy muscles develop harmoniously.
6. The spine remains mobile, which prevents the appearance of foreign formations on it and in it.

It is extremely important to perform exercises systematically and train your back muscles

Prices for mats for yoga and fitness

Exercise is the most easily accessible, safe and free way to acquire a healthy spine and keep it in this condition for many years. There are many sets of exercises for the back, which are differentiated by spinal zones, muscle groups, diseases, their stages, and so on. But a set of preventive exercises is recommended for almost everyone (unless there are medical contraindications). And with regular practice, “back problems” can be successfully avoided.

Exercise or coffee: what invigorates better?

The composition of a full-fledged gymnastic complex always includes four phases. Be sure to go through them completely.

Table. The structure of the gymnastics complex.

Gymnastic complex for the back

One of the options for full exercise for the spine in its dorsal part. Strengthens, trains, stretches, allows you to cheer up at the beginning of the day. It can be performed in the evening, but at least four hours before going to bed. Each exercise is performed 6 to 10 times.

Prices for back belts

If you want to choose a different complex, you can do this yourself or by attending several exercise therapy classes and consulting with an instructor. The main thing is to do exercises daily and systematically. It should become a habitual and indispensable element of your existence, like brushing your teeth, taking a shower, or drinking a morning glass of water after exercise on an empty stomach, in order to start all the processes in the body.

If you want to learn in more detail how to do exercises according to Norbekov, and also find out for whom exercise is contraindicated, you can read an article about this on our portal.

Video - Exercises for the spine. How to get rid of back pain

Video - Training for people with back and spine problems

Physical education for the elderly

In older people, the musculoskeletal system is limited in movement. For this category of people, special exercises for joints and spine have been developed. It can be performed for an unlimited amount of time, it does not need to be completed in 10–15 minutes, and can be done with short breaks.

First exercise from exercise therapy:

1. stand up straight, do not lift your feet off the floor, place your hands on your knees;
2. slowly lift your heels and stay in this position for 5 seconds (count to five in your head);
3. slowly lower your heels;
4. now slowly raise your toes and hold in this position for a count of five;
5. return to the starting position, repeat the exercise 5 times.

Second:

1. sit on a chair;
2. get up from your chair;
3. repeat the exercise 5 times.

Third:

1. grab the back of a chair and balance your body weight on one leg;
2. stand in this position for 5 seconds;
3. shift your body weight to the other leg and stand for 5 seconds;
4. repeat 5 times.

Fourth:

1. stand up straight and straight, take a deep breath;
2. relax and bend slightly, exhale;
3. pause for 2-3 seconds and repeat the exercise 5 times.

Fifth:

1. find a low chair or any other support 30–40 cm high;
2. put your foot on it;
3. remove your leg and place the other leg on the support;
4. do this 10 times with each leg.

Gymnastics for the cervical and lumbar spine

Exercises for the lower back

Hanging on the horizontal bar

Hang on the bar and breathe evenly. Slowly pull your bent legs up and stay in this position for 15-20 seconds. Gently straighten up and repeat leg curls 2-3 times.

Let your muscles rest for a few minutes between sets.

Curls while hanging

As in point 1, hang on the horizontal bar and slowly turn your pelvis alternately to the right and then to the left. Try not to strain your back.

"Bridge"

Lie on the floor, place your arms along your body. Bend your knees and lift your pelvis up, resting on your feet. The arms and neck remain in place. Slowly lower your body down and repeat the exercise 10-15 times.

Circular movements of the hips

Standing on the floor, place your hands on your waist and begin circular movements with your pelvis, first to the right, then to the left. Repeat 5-10 times.

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Neck exercises

Pressure

1. Sit on a chair, join your hands and place them on the back of your head. Press your head into your palms and hold the position for 30 seconds. Do 2-3 approaches.
2. Press your forehead onto the palm of your hand pressed to your head. Hold the pose for 10 seconds and repeat 5-7 times.
3. Head turns. Sit up straight and alternately turn your head to the right and left sides. Perform 5-7 times.
4. Lower your chin to your chest and turn your head in different directions, as in step 3.
5. Lie on the floor, rest your elbows and lift your head up. Hold the position for about 30 seconds, then you can move on to turning your head. Do the exercise slowly.

Back diseases are always a serious pathology, affecting the functioning of almost all organs and systems. To prevent their development, regularly perform exercises at home and try to keep your back straight after gymnastics. Published by econet.ru.

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PS And remember, just by changing your consumption, we are changing the world together! © econet

Morning exercises for the back and spine

The exercise complex consists of seven exercises, thanks to which you can improve the health of your spine, and in some cases, restore it after injury. Of course, in the acute phase of illness it is not recommended to do such exercises, or you should consult your doctor about this. However, in all other situations, this small exercise to strengthen the muscles of the back and spine will perfectly help improve your condition.

If you don’t have enough time, you can do not all seven, but only a few selected exercises; the main thing is not to ignore the relaxation stage, which is extremely important. You can do the exercises at any age; they are suitable even for older people.

List of exercises

1. Kitty - an exercise that stretches muscles, and it is better to do it one of the first. This exercise will also be useful in the middle of the working day, outside the complex. You need to get on all fours, leaning on your knees and palms. As you exhale, the back bends upward as much as possible with the head lowering; as you inhale, it bends down and the head rises up. All movements must be done carefully and smoothly. You need to do two or three approaches of 10-12 times. Even a child can do such exercises, and it brings great benefits.
2. Downward facing dog - performed to stretch the neck, helps to straighten posture, and improve blood circulation. You also need to get on all fours, put your feet shoulder-width apart, while inhaling, raise your buttocks, straightening your legs, while keeping your feet on the floor. This creates a triangle with the buttocks at the top. Repeat about three times, holding the position for a minute.
3. Downward facing dog is done to target the stomach and hips. You need to lie face down, bend your elbows and place your palms down under your shoulders, legs straight. As you exhale, you need to move your shoulders back and straighten your chest. Raise your head, bend your back, raise your upper body. Hold this position for about a minute and repeat three times.
4. Crocodile - an exercise that helps with a sore back and is suitable for people of any age. Lie face up on the floor with your arms at your sides, palms up. Next, the spine bends in a spiral - the head goes to the right, and the hips and legs to the left. Then a similar movement is made in the other direction. 10 such twists are done in each direction.
5. Boat - good for muscle building and working out the back muscles. The exercise is done in different positions - on the back and on the stomach. For the needs of the spine, let's consider a more suitable option - on the stomach. You need to lie on the floor, close your legs, and stretch your arms forward. As you exhale, bend over and try to raise your straight arms and legs as high as possible. Stay in this position for a while and then relax. Repeat this three times, resting one minute between sets.
6. Bridge - strengthens the back and increases the flexibility of the spine. You need to lie on the floor with your back again, stretch your arms up. Leaning on your feet and palms, begin to lift your body off the floor. Ideally, at the final point of the bridge, the back should be in an arch, and the buttocks should be higher than the level of the head. If it doesn’t work out perfectly the first time, don’t worry, the technique will improve over time. Do three times, resting for a minute between sets.
7. Child's pose - this exercise will help relieve fatigue, stretch the hips and legs, and relax the back and neck. You need to kneel down, put your feet next to each other, and sit with your buttocks on your heels. As you exhale, bend forward and place your arms along your body, palms up. Place your forehead on the floor and try to feel how your spine stretches. Stay in this pose for 1-3 minutes.

Thanks to such gymnastics, if you do it regularly, your back condition will improve significantly in the near future.

About the benefits of morning exercises

Not everyone does morning exercises, but in vain, because it has more than enough benefits. Exercise is a great way to get your body in the right frame of mind, recharge your batteries and improve your well-being. It is useful for both the back and internal organs. If you have certain diseases, physical therapy is indicated.

Tell your parents about the benefits of morning exercises for older people!

The importance of exercise is especially great for those who lead an inactive lifestyle or work in a sedentary job, since a number of muscles and joints are not used at all in everyday life and atrophy over time. And the spine in this regard is one of the most vulnerable places. The same sedentary lifestyle leads to the fact that he loses mobility, his tissues atrophy, and certain back diseases appear. And if previously only people of respectable age suffered from them, today these diseases have become much “younger”, and they appear even in young people.

Exercises for the back and spine have the following advantages :

• helps relieve muscles, fights chronic back pain;
• improves blood microcirculation;
• is an excellent prevention of various diseases of the spine;
• gives us a boost of vivacity and energy for the whole day, helps us wake up faster if done in the morning. And when performed in the evening, such physical activity helps relieve the load on the spine and relieve the feeling of fatigue.

The most important thing in therapeutic exercises is its regularity . It is better to do gymnastics for 10 minutes every day than two hours twice a week. In order for the body to get used to the load, you need to make it habitual. You can practice both in the morning and in the evening. At the same time, exercises are useful for both adults and children, because the latter, sitting at their desks, often suffer from scoliosis and other similar diseases.

Morning exercises to restore the spine: video

Let's return to the first minutes of your awakening: the desire to stretch - where does it come from?

This initial unconscious movement happens for a reason:

• The spine is stretched, relieving the stress caused by prolonged static posture
• The spasm is relieved from the muscles that you have “laid down”, as a result of which they have come into tension
• Other, relaxed muscles come into a state of increased tone
• Preparations are underway for new static and dynamic loads

But the “stretch” lasts no more than a minute, and this joy for the spine ends very quickly. He simply does not have time to enjoy the joy of movement. All the muscles have not yet fully woken up when you again freeze motionless for the whole day at the computer.

Even if this is not the case, and you go, say, on foot to work, to the country, to the shops, then in this case only a certain group of muscles moves and works, while the rest remain unused.

Morning exercises - disease prevention

Forgetting about this, we contribute to early diseases of our spine:

• Osteochondrosis, hernia
• Spondylosis
• Scoliosis, stoop

But unfortunately, people are either lazy or consider exercise as something unnecessary, postponing it every time to tomorrow.

We offer you several videos that will help you start each new day right.

You will see how

• your muscle tone will change
• occasional back pain will disappear
• your mood will improve

Video: Morning exercises to restore the spine

Individual selection of exercises for charging

Morning exercises should be selected in such a way that they take into account the diseases you already have:

• If you have osteochondrosis or a hernia, then stretching exercises will be preferable for you: It is very good to use a simple home exercise machine in the form of an inclined board - Evminova’s prophylactic
• It’s also a good idea to have a horizontal bar at home
• If you have a hernia, try to avoid sudden bending; it is better to do the exercises while lying on the mat

Video: Strengthening your back muscles with morning exercises

How to do the exercises

1. Try to make exercise a joy: turn on, for example, rhythmic music
2. Don’t do exercises by force - it’s better to add a minute every day
3. If you don’t have time in the morning, it’s okay if you do exercises during the day

Exercise can also create a normal psychological state.

Video: Gymnastics for stress

Another video with good exercises for restoring the spine:

Description of a light warm-up

Stretching exercises for the back in any case begin with preparing the muscles for the load. In addition, such a warm-up will increase the flow of oxygen to all tissues, which can help relieve pain during exercise. Absolutely any physical activity and stress on the back without prior preparation can lead to unwanted injuries. This point is especially relevant for those who are recovering from any damage, or have age-related diseases of the spine and other bones.

In total, there are four main stages of such a warm-up. They should be performed in strict sequence.

1. While standing, you need to straighten your spine as much as possible, raise your arms up and stretch. After slightly pausing in the upper position, you can lower your limbs to the starting position and relax.
2. With your feet shoulder-width apart, you need to place your hands on your belt. Next, take a deep breath. At the same time, the arms are pulled back to the maximum possible angle. As you exhale, they return to their original position on the belt.
3. For this exercise you will need an ordinary chair with a backrest. You need to stand behind him, and then stretch up on your toes. Hands should hold onto the back of the chair to maintain balance.
4. In the end, it is enough to walk in place for some time. You should raise your knees as high as possible.

You can finish the warm-up at any stage, but it is best to complete them completely. The number of repetitions is not set and depends on the desire of the practitioner.

Exercises to strengthen the muscle corset

To strengthen the muscles and spine, exercises should include the following exercises :

• Lie on the floor, raise your arms so that your palms are facing each other. Then you need to lift your legs off the support and remain in this position for five seconds, then return to the starting position and relax. Repeat ten times.
• The starting position is similar. Raise your left arm and right leg together and vice versa. During these movements you also need to arch your back.
• You need to lie on your back, bend your knees at a right angle. Then raise your pelvis above the floor so that the level of your hips and torso is the same. Repeat the exercise 20 times.
• Stand straight, place your feet shoulder-width apart, bend your elbows. Then turn to the left, extending your right arm as if trying to reach your back. Now do the same for your left hand and right side. Stretch in each direction at least 15 times.

Some rules of gymnastics for the spine

To prevent gymnastics from being useless, a number of rules must be followed. If they are not taken into account, physical therapy will not only not give the desired effect, but can also lead to injury.

The most important thing is regularity. If you do exercises periodically, such a load will not give the desired result or will destabilize the functioning of the body as a whole.

Proper daily awakening guarantees vigor and relief from insomnia.

It should be remembered that therapeutic exercises for the spine should not be a workout. The main goal is to bring it to work. There is no need to do more workload every day. The point here is different.

For exercise to be effective, exercises must be varied. You need a complex that includes stretching, various rotations and bending movements. Every part of the spine should also be involved. If you intensively train the lumbar region, for example, the problem in the cervical region will not disappear

Therefore, attention must be paid to every part, every vertebra.

And if it’s difficult to wake up and start doing something in the morning, some exercises can be done while lying in bed. Movements should not be fast or abrupt. Everything needs to be done slowly, especially if you have back problems. Therapeutic gymnastics will improve your health, and physical education has never harmed anyone. But if pain or discomfort is present, the exercise should be stopped. You can continue performing when the pain disappears. You need to listen to yourself.

Valentin Dikul and his system for restoring the functioning of the spine

The main merit of V.I. Dikul, perhaps, is that, having received a compression fracture of the spine in his youth, with a Group 1 disability, he was able to overcome the disease at the cost of tireless training and enormous willpower. In the Dikul centers (there are several of them in Moscow) they treat not only ailments of the musculoskeletal system, but also the most severe injuries with almost one hundred percent success. Dikul has developed many exercises for different parts of the spine, as well as those affecting diseases such as various curvatures, herniated intervertebral discs and other pathologies of varying severity, osteochondrosis, etc.

Gymnastics using the Valentin Dikul method perfectly relieves diseases of the musculoskeletal system

According to the author, the exercises are performed regularly, 3 times a week, and each lesson takes place in the same sequence as all previous ones. This is necessary in order to “wake up” the muscles. Since the period of restoration of nerve impulses in the spine is quite long, muscle fibers atrophy during this time and the person remains disabled, confined to a chair.

Breathing should remain even and calm; you should not push yourself to the point of exhaustion with exercise. By the way, this applies to almost all methods developed to restore the spine and relieve back pain. The exercise is performed thoughtfully; you need to feel every muscle of your body, mentally imagine how it contracts and stretches.

For example, Dikul’s recommendations for relieving back pain:

• We lie on our stomach, touch the floor with our chin, and stretch our arms forward. Let's arch our back and raise our straight limbs as high as possible. Let's stay like this for a while. Let's slowly lower our arms and legs. With each repetition, you need to increase the duration of the delay. Do it ten times. Subsequently, the number of repetitions does not change;
• We lie on our backs, wrap our arms around our shoulders crosswise. We turn the body in different directions alternately, raising the left or right shoulder. We do 8 approaches (right-left);
• We stand up, put our feet shoulder-width apart, and put our hands on our belts. Slowly lean forward, pause briefly and straighten up. We do it eight times.

And in the lower back:

Lie on your back, arms to the sides. We alternately turn our hips to the sides, and the body remains in place. We fixate briefly on each side.

Video: Dikul exercises to get rid of back pain

These exercises are designed to relieve severe lower back pain and are performed during flare-ups of the condition.

For the cervical region

Physical therapy to restore the spine in the cervical region involves complex muscle activation. The exercises are performed at home and are carried out in stages.

REFERENCE! At the first stage, blood circulation is activated, the second stage brings a therapeutic effect, and the third consolidates the result. Neck exercises are performed lying on your back and stomach.

Exercises in the starting position lying on your back are performed as follows:

• legs are extended straight, arms are located along the body. The head must be raised 10–15 cm from the floor surface and held in this position for about ten seconds. The number of repetitions of the exercise is three times;
• in the same position, apply the hands to the shoulders and perform circular movements with the elbows in different directions. Make 4-5 rotational movements in each direction, the number of repetitions is five times;
• in this exercise, you need to raise your arms up, aiming your fingertips towards the ceiling. When performing exercises, you need to lift your shoulder blades off the floor so that the tension is felt in the neck muscles. The number of times this exercise can be performed is up to eight times; further repetitions can be increased;
• in the starting position, the arms are moved up to the sides, rushing to a position behind the head. As you inhale, you make movements with your arms while simultaneously bringing your knees to your chest, and as you exhale, your legs straighten and stretch forward, and your arms return along the body to their original position. When performing the exercise, your head should not be lifted from the floor surface. Number of repetitions – up to six times;
• The following exercise may bring some discomfort at first. Lying on the floor, patients should press the back of their head onto the floor, keeping their head tense for 4-5 seconds. Repeat the exercise six times;
• the next exercise is performed in this way - you need to raise your head and turn it to the right side, holding it in this state for 5 seconds, and then turn it to the left side and hold it for the same amount of time. If it is difficult to turn your head in both directions at once, the execution can be divided into two stages. Number of approaches – 6. After performing the movements, rest for 1–2 minutes in a calm, relaxed state;
• Place your hands on your belt and bend your knees. As you inhale, the legs are pulled towards the chest, and as you exhale, they straighten; the movements must be repeated at least five times;
• It is recommended to perform the following exercises while lying on your stomach:
• the head rests the forehead on the surface, the hands are folded at the back of the head, and the elbows are parallel to the floor. In this position, you need to raise your head and hold it suspended for five seconds. Number of approaches – four times;
• lying on your stomach, you need to perform movements as when swimming crawl - a total of eight repetitions are done;
• lying on your stomach, place your palms in front of you, crossing your hands into a lock. You need to rest your head on your hands, and try to reach your buttocks with your foot (try to touch the heel).

Spinal stretch

Due to vertical load, the spine shortens during the day. Of course, this circumstance negatively affects the entire body as a whole. Exercise aimed at stretching the spine helps restore its original length, and therefore the healthy functioning of all organs.

Exercises are performed calmly and slowly, without sudden movements.

The complex for stretching the lumbar, cervical and thoracic spine consists of five exercises (video lessons can be found on the Internet):

• Face down, we are lying on the floor. Palms are placed under the chest. Place your feet shoulder-width apart. Resting on the fingers of the lower extremities and palms, we lift and bend the body so that the back has the shape of an arc. The head is lowered, the hip joint is located above the head. Smoothly change the position of the body: lower the hip joint, raise the head;
• Face down, we are lying on the floor. Palms are placed under the chest. Place your feet shoulder-width apart. Raise the hip joint and rotate to the right and left, while dropping as low as possible;
• In the position, legs are bent, sitting on the floor. We lean on our hands. Raise the hip joint to a horizontal position. Let's go back;
• We lie on our backs and spread our arms out to the sides. Pulling to the chest, we clasp the bent knees with our hands. It is advisable to touch your chin with your knee;
• Movement on all fours. Walking the entire room around the perimeter is quite enough. Begin to perform a set of these exercises two to four times. Subsequently, the repetitions increase.

Stretching exercises for the spine

This exercise to strengthen the muscles of the back and spine can be included in the evening or morning complex. Exercises stretch the spine, relieve tension, improve blood circulation and prevent back diseases.

• "Vis." You will need a horizontal bar or wall bars. You need to hang on the bar with your arms outstretched, lower your legs and stay in this position as long as you can. Then rest and repeat a few more times.
• "Cat". Feet should be placed shoulder-width apart, arms should be lowered along the body. Bend over, wrap your arms around your knees, then lift your back, but don't move your arms. You need to arch your back like a cat, then straighten your arms and bend down as low as possible, bend at the waist, lift your shoulders up.
• "Ball". You need to take the fetal position: sit on the floor, clasp your bent knees with your hands, lower your head to your chest. In this position, roll on your back. You need to do eight repetitions in total.
• "Bridge" . Perform a gymnastic bridge from a standing or sitting position, stay in the stance for 15 seconds, then return to the starting position.

The last exercise is very dangerous, so if you are not confident in your own preparation, ask someone to back you up.

5 Gymnastics for the spine from Sh. Alyautdinov

The healing method of Shamil Alyautdinov is based on the daily use of an exercise therapy complex to get rid of back pain.

There are two exercise programs for strengthening muscles, which are performed lying down and using a bar. At home, it is more convenient to carry out physical therapy in the first position:

Exercises performed with the help of a crossbar more effectively stretch the intervertebral part of the back, but to perform gymnastics, special equipment is required that fixes the legs on the horizontal bar.

Exercises for back problems

Separate exercises are needed for each problem so as not to cause even more harm.

Cervical osteochondrosis

The simplest exercises:

1. Slowly turn your head right and left until it stops. Can be performed standing or sitting. There should be no pain.
2. Tilt your head back, your right ear should touch your right shoulder. Carry out the same movements in the other direction.
3. Touch your chin to your chest, turn your head, try to reach each shoulder.
4. Lying on your back, raise your head, straining your neck muscles. Hold for a few seconds.

Before performing complex exercises against osteochondrosis of the cervical spine, it is recommended to consult a doctor.

Thoracic osteochondrosis

Basic movements for this problem:

1. Sit on a chair with a low back. Bend your back so that you can see the opposite wall.
2. Sitting on a chair, hands on knees. Inhale - bend to the side, exhale - return to the starting position. The same in the other direction.
3. Lying on the floor with your arms supported, bend your torso. It should rise a short distance from the floor.
4. Straight arms along the body. Inhale - bring your shoulder blades together, exhale - return to the starting position.

Lumbar osteochondrosis

What you can do at home:

1. Place your foot on a stool and bend your torso towards it. Do the same with the other leg.
2. Lie on your back, bring your legs to your chest. Hold for a few seconds and return to the original position.
3. Focus on your knees and palms. Extend your left arm and right leg at the same time and repeat in the other direction.
4. Lie on your stomach, arms along your body. Try to raise your legs up, bending at the lower back.

Intervertebral hernia

If you have a herniated disc, all training must be very careful! It is best to start them after going to the doctor. Here is an example complex:

1. Sit on a chair, keep your back straight. As you inhale, pull in your stomach, wait a couple of seconds, exhale and relax your abs.
2. Lying on your stomach, forearms on the floor. Raise and lower your head.
3. Walking in single file.
4. Emphasis on palms and knees. Tilt your body forward with your arms extended. Place your buttocks on your heels. Return to starting position. This exercise is performed very slowly.

Scoliosis

The following exercises are used to treat curvature of the spinal column:

1. Lie on your back, hands behind your head, elbows together. Inhale - spread your arms, exhale - return to the starting position.
2. Lying on your back, alternately bringing your legs to your stomach at the moment of exhalation. Inhale – return to the starting position.
3. Lie on your stomach, lift your chest, arching your spine.
4. Alternately raising your legs from a supine position.