Many of you have probably experienced back pain at least once in your life. During stress, all chronic diseases can worsen, and stress itself causes back pain.
In the period of acute pain, any exercise, massage and physiotherapy are absolutely contraindicated. Back pain most often occurs due to overexertion and muscle spasm.
Once the process has progressed to a less acute stage, you can begin to perform the exercises. Member of the International Federation of Functional Training, Speaker of International Congresses Irina Garmash has compiled a list of simple exercises that will really help reduce back pain, and with regular performance – to get rid of it altogether.
Yoga is best for this. Yoga has a very deep and long history, not only as a way to transform the human body and consciousness, but also as a therapeutic tool.
This is a very balanced practice of physical culture. Few people know that bad breath has a very big effect on back pain.
Exercise to restore the natural pattern of respiration
1. Starting position:
Lying on your back, arms along the body, palms up, legs bent at the hip and knee joints, feet shoulder-width apart, spine straightened and pressed to the floor, slowly inhale shallowly “belly”.
You should hear even pressure all over your body.
When inhaling, the chest should not move towards the head. Exhale slowly, the abdomen is retracted. Repeat the breath.
Exercise for 5 minutes twice a day to make the natural breathing pattern automatic. This will remove the pain in the lumbar and cervical region.
2. Stretching the spine in a supine position.
Stretching the spine lying on the floor is performed as follows:
We pull straight legs forward, socks on ourselves, and hands behind the head. Hold the pose for 5-10 seconds and repeat three times.
3. Posture of the child
Get on your knees and gently bend your legs so that your pelvis is down on your heels, then tilt your body to the floor. Lower your head and extend your arms forward, do not take your buttocks off your heels.
Lock the end position for 30 seconds. Return to starting position.
There should be no painful sensations during the exercises. This pose perfectly relaxes the back and relieves tension.
Remember to be healthy and not to feel unpleasant sensations, add to activity physical activity during the day!