In this article you will find recommendations and exercises from Evgeny Milnerthat will help with back pain. Take care of your back! Many of you have probably experienced back pain at least once. In this article, we will tell you how you can help yourself alleviate this unpleasant symptom.
Help with back pain
- Antalgic posture for acute back pain
- Putting the bell in place
- Stretching the spine in the supine position
- Shaker Greenshtat
- Baby pose
- Exercise "Barrel"
- Antalgic posture for acute back pain
During the period of exacerbation of pain, the main attention is paid to maintaining the so-called antalgic posture , that is, maintaining such a body position in which pain is minimal , which is especially important during night sleep. Most often, this can be a position on the side with half-bent legs , or on the back with legs bent at the knees and a roller under the knee joints , or any other position that is selected empirically.
which also matters . A hard bed in spondylolisthesis is hardly indicated , as it creates additional pressure on the lumbar spine , due to a more pronounced anterior bend ( lordosis) due to a slipped vertebra.
And a straight position on the back with outstretched legs on such a bed increases the axial load on the intervertebral discs by 18 times! Obviously , in this situation, the spine will not only not receive such a necessary rest for it after a working day , but will further aggravate its situation , and the pain is unlikely to subside by morning.
Therefore, the middle option between a hammock with dangerous sagging of the spine and boards with a thin mattress is more justified. During this period, any physical exercises , massage and physiotherapy are absolutely contraindicated. In the presence of acute pain, complete rest , painkillers and anti-inflammatory drugs should be used.
When a vertebra slips, pain occurs not only as a result of compression of the nerve roots , but also due to overstrain and convulsive spasms of the back musclestrying to keep the vertebra in the correct position. Therefore, in addition to analgesics, muscle relaxants can also be used - drugs that cause muscle relaxation.
Putting the bell in place
After the process has passed into the subacute stage , you can start doing physical therapy ( exercise therapy), the main purpose of which is to limit the mobility ( stabilization ) of the pathological part of the spine by strengthening the muscular "corset" - the back and abdominal muscles that hold the spinal column in correct position.
But first you need to stretch the spine and allow the slipped vertebra to fall into place. For this, stretching exercises are used in the prone position and standing on all fours.
Stretching the spine in the supine position
Stretching the spine lying on the floor on the back is performed as follows: straight legs pull forward , socks towards you , and hands behind your head back ( stretching) (
Pose hold 5-10 s., repeat 3 times.
Shaker Greenshtat
Reduction of subluxations of the vertebrae is also facilitated by walking on all fours and Grinshtat's "shaking":
standing on all fours on your knees , relax your back and shake due to quick and sharp flexion-extension of the arms in the elbow joints.
These exercises should be repeated several times during the day.
Baby Pose
These exercises also include careful bending of the legs at the knees while lying on your back , clasp your knees with your hands , trying to bring them closer to your chest.
- Maintain the position for 3-5 s , repeat several times.
- If your back hurts: 5 exercises instead of painkillers
- Exercise "Barrel"
- A more difficult option is the Barrel exercise.
- In the supine position , knees are clasped by hands , make several rocking movements back and forth , as if stroking the spine.
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