Exercises from back pain

Zatecka neck, aching shoulders - all consequences of the fact that the whole day we spend sitting at the computer. A few simple exercises after you Wake up and the pain will go away, and with regular performance of the complex will not return.


Back pain is a real scourge of all who lead sedentary lives and works in the office at the computer. The main areas where there are pain is the lower back, upper back, neck and shoulders. The main reason for pain - weak back muscles that don't work, when we sit at the computer.




When the pain appears, we try to take such a position of the body in which it will be minimal, and as a result this can lead to curvature of the spine.




The source of back pain can also be a stress, and the dramatic heavy lifting. In any case, if this happens, be sure to consult a doctor. Pain can be a disease that should be treated by medication or special procedures.




But most pain are uncertain and cured by strengthening the muscles, ligaments and tendons. Exercises for the back can quickly strengthen your muscles, but do not relax, otherwise the pain will return. Exercises should be introduced into the habit and perform regularly.




Exercise 1




Every morning, waking up, stretch hard. Pull hands as far as possible behind your head, heel - in direction and socks, on the contrary, - to himself. You must feel like the entire spine is extended.





Exercise 2


Lying on your back, raise your extended arms and legs straight up and finely shake them within minutes. This will enhance the blood circulation in the muscles, cleanse them and restore performance.




Exercise 3




Lying on your back, bend your knees, grasp the leg with the hands and pull them to your chest. Thus flatten the lower back to the floor. You should feel the stretch in your lower back.




Exercise 4




Sit on a chair straight, slowly lean down, sliding his hands along the inner surface of the legs. Try to reach the stop.





Exercise 5


Sit up straight, bend your legs at the knees, feet keep together. Alternately translate hands it to the pelvis, the back of his head. Be careful with the back straight and shoulders were down.




Exercise 6




Lie down on the floor, pull your hands to the sides, keep feet shoulder width apart. Reach the crown of the head forward, and the coccyx ago. Lift the head and lift the hands and chest from the floor. Translate the hands of the queue from the nape of the neck to the pelvis. To ensure that the muscles of the buttocks and legs remained relaxed, and worked the muscles of the back.




If you haven't had a problem with back pain, try to sleep on a flat surface. Pain, notice how and where you sleep, special attention. Soft mattresses and bulk bags are not too useful for the spine. Even better to put under the thin mattress piece of plywood and sleep on a flat cushion.

Source:

http://www.justlady.ru/

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