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Exercises for spinal pain how to help yourself
Table of Contents
1. Back pain and a sedentary lifestyle
Spinal pain is one of the most common ailments that affects people of any age not only older people who can see progressive degenerative changes, but unfortunately also younger people. Pain is very common in the lower back. These ailments have even been classified as a group of civilization diseases (M. Hadała 2012). When we use the phone or work at the computer, we leave the head, which adds an excessive strain on the ligaments. We take this position at work, in school, we also take it in leisure time. Although the cause may be many, it is not always a disease.2. What to do to avoid back pain
Additionally, you should get up, even for 5 minutes, walk or do a few forward and side leaps after every hour of work. You should also do regular strength exercises aimed at strengthening the muscles weakened by prolonged sitting. Keep in mind to take the right position, avoid bending and putting your feet on your feet. According to WHO recommendations, a minimum of 150300 minutes of moderate-intensity physical activity or 75150 minutes of intense physical activity should be done weekly. Whether work is done in the office or at home, the main thing to do is to make sure that you have access to the position.3. Examples of exercises for neck spinal pain
Exercises on the neck of the spine can be done almost anywhere, even during a break at work. Put your left hand to your left ear, then turn your head to the left, while resisting with your left. Repeat the exercise on your right. Stretch your hands from the back of your head, then press your head with all your strength on your wrist, and do not let it tilt back. Do it 24 times. Put your hands on your forehead.4. Examples of exercises for chest pain
In order to keep the thoracic spine in good condition and to reduce pain in these areas, you can do exercises such as: the so-called spine cats. The exercise consists of two phases: the first phase is to maximize the spine upwards, and the second phase to maximise the spinal curvature downwards, the entire spine should be repeated 45 times; board/pan/plank. The feet should be connected and the elbow under the shoulders.5. Examples of exercises for spinal cord pain
Pull out your shovels and sit on your feet, then pull your hands as far forward as possible and lean forward. Repeat all three times. Dead bug, legs bent. Arms are upright, facing the ceiling. Go back to the starting position and make the same move to the opposite side. Wheel. Pull your knee towards the chest and gently bend forward and to you. Take the position of the back of the knee.
