3 ways to reduce back pain

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Lower back pain is familiar to almost everyone, and for many, lower back discomfort becomes a constant companion in life. But you can cope with this problem - with the help of simple exercises, the development of awareness and a sparing attitude towards yourself to your beloved.

1. Exercises based on micromovements

The goal of this technique is to restore normal hydration levels to the lower back. With age, tissues become dehydrated, which leads to discomfort and pain.

Lie on your back and smoothly perform micro movements, slightly changing the position of the body.

Alternate leg extension

• Lie on your back with your legs bent, arms behind your head.
• Gently stretch your left heel, hold a few breaths, return to the starting position and relax.
• Repeat with the left leg 5 times, then do the exercise for the right leg.

These sliding movements relax the pinched nerves and blood vessels, restoring the neurovascular bundles the ability to normally conduct impulses in the tissues.

Stretching the lower back

• Lie on your back with your legs bent, arms behind your head.
• Gently bend your pelvis under you, pressing the lumbar region to the floor, hold for a few breaths.
• Then lift your pelvis, bending your back, hold on for a few more breaths.
• Keep your shoulders and sacrum on the floor.

This exercise gently stretches the space between the vertebrae.

Stretching a straight leg up

• Lie on your back, legs bent, hold a strap or elastic band in your hands.
• Extend your left leg up.
• Place a strap over your straightened leg to keep it perpendicular to the floor for 1-3 minutes.
• Smoothly return the left leg to its original position and repeat for the right leg.
• Then stretch both legs up and hold for 1-3 minutes.
• Return to the starting position, stretch your legs and relax.
• Repeat 5 times.

It is important to perform these exercises smoothly, without jerking or painful sensations. You need to repeat the exercise cycle for at least an hour. But little effort is required from you, so you can consider this time as a rest.

2. Listen to your body

Tias Little Yoga Coach People tend to do more and observe less. But it is the process of contemplation and meditation that allows you to achieve greater awareness. This is important for the development of somatic intelligence.

Observe and take note

When doing sports, do not forget that the main goal is health. First of all, you should note your own feelings, and not kilometers, kilograms or minutes. In yoga or stretching exercises, it is important not to quickly take a pose, but to smoothly achieve it, gradually overcoming each barrier. As with learning to play a musical instrument, you need to listen carefully, and not just mechanically play the notes.

Practice tadasana everywhere

Look at the people around you: only a few are standing upright - most are hunched over by a heavy bag or with their shoulders drooping under a load of thoughts.

As a result, the body weight is unevenly distributed and, as a result, the lower back carries an excessive load.

Take advantage of the experience of yogis in everyday life - master tadasana, or "mountain pose".

• Stand up straight with the heels and toes of both feet touching.
• Straighten your knees, tighten your hips.
• Pull your abdomen, open your chest, and stretch the top of your head up.
• Make sure that the weight is evenly distributed over the entire foot.
• Stretch your arms along the body or join over your head.

3. Eighty percent load is enough

Until the spine and sacrum are in a normal position, problems with the lower back cannot be eliminated. One of the most important aspects of body work is self-discipline. As you do each exercise, constantly remind yourself that it is impossible to achieve perfect results right away. While doing one hundred percent will only create additional stress, eighty percent of the load is enough for a positive effect.

Forget the more, the better. Learn moderation.

In static exercises, it is important to hold for a minute or longer so that the fascia is in the correct position and transfers movement from muscles to bones, blood vessels and internal organs. But a smooth transition from one position to another also has a positive effect. Therefore, forget about sudden movements if you want to get rid of lower back pain.