Strong muscles are the corset that protects the spine. It is thanks to them that our movements are agile and graceful. Therefore, make time for spine exercises that will strengthen and relax your back muscles.

The vertebrae and discs, as well as ligaments and back muscles fused with it, provide the necessary mobility in everyday life. They also support thespinein its full-body support function. However, in order to fulfill their tasks, they must be flexible, strong and agile. Flabby or hardened or constantly contracted, they can cause severe pain when making even the slightest movement. Sometimes they make it impossible to move around at all. We all hurt somewhere different and different. However, there are some fairly characteristic symptoms that allow you to quickly pinpoint the cause and eliminate suffering as soon as possible.

What causes the most commonback pain ?

  • in the cervical region - many hours of work at the computer or sleeping on a pillow that is too high;
  • in the thoracic region - not enough exercise, fast growth in teenagers;
  • in the loins - too much time spent sitting, no movement, heavy lifting, sudden body twists;
  • in the cross - overweight;
  • coccyx - trauma, e.g. falling to the floor.

Spine degeneration can also cause hip pain - discomfort in this area is one of the less typical symptoms of back problems. Then, exercises to strengthen and stretch the muscles of the hip joint can help.

You must do it

  • Provide your body with 1,200 mg of calcium every day. So, like white cheese and (skimmed) milk. Look for calcium-fortified fruit juices in stores.
  • Eat plenty of vegetables and fruits that provide vitamins. Vitamin D is especially important as it facilitates the absorption of calcium. Fish abound in it, such as eel, sprats, sardines, herring, salmon, mackerel and tuna. Eat them at least twice a week. You can also drink fish oil or take fish oil in tablets.
  • When you turn 40, start taking calcium supplements with vitamin. D3 .

    • Causes of back pain

    Ifyour back musclesare weak, all you need to do is fatigue or a little overstrain to contract and tighten. Blood flows worse to tense muscles, and with it oxygen and nutrients. When the blood is badcirculates, and harmful metabolic products are not flushed out of the body. This is what causes the neck stiffness, painful tension in the neck and pains in the lower back. You can help yourself with minor ailments. As always, gymnastics turns out to be reliable. Choose the exercises depending on which section of the spine is teasing.

    Exercises that strengthen and heal the back muscles

    Spine: cervical

    Sit straight on a chair with a backrest, lower your arms loosely, then:

    • Make slow, deep bows of your head forward and tilt your head back.
    • Move your head from side to side, trying to touch your fixed arms with one ear, then the other.
    • Slowly turn your head to the right and left (negative movement).
    • Make slow, wide circles of the head - first to the right, then to the left.
    • Bring your chin as far forward as possible, then tuck your head back as far as you can while pinching your shoulder blades.

    Spine: thoracic

    • Sit straight on the stool, arms down. Raise your arms high, get as much air as possible, and as you exhale, lower your arms and lean forward.
    • Sit on the stool. Stretch your arms out to your sides, and then twist your torso to the right and left.
    • Stand up straight. Raise your arms up high and tilt your torso back. Bend your arms forward while lowering your arms.
    • While standing, bend your torso to the right and left.
    • Stand up straight. Put your hands to the sides. While looking at your left hand, twist your torso to the left, and looking at your right hand, twist to the right.
    • While standing, try to look as far as possible first through your left shoulder and then through your right shoulder. Quickly change your gaze.

    Spine: lumbar region

    • Lie on your back on the floor. Bend your legs at the knees, put your hands under your head. Tighten your abs as you pull your spine to the ground. Hold for 5 seconds and let your muscles relax.
    • Lying on your back, bend your left knee, then your right leg, and pull them one by one with your hands towards you.
    • Lying on your back, bend your legs. Grab them with your hands under your knees and bring them to your chest.
    • Lie on your back. Bend your legs at the knees. Put your hands to the sides. Swing the joined legs to the right and left, trying to touch the floor with your knees.
    • Lie down on your stomach. Tuck a hard pillow under your stomach. Tighten and relax your buttock muscles.
    • Put your palms on the floor while kneeling. Stick your spine up by lowering your head down (cat's back), then lower your spine down while lifting your head.
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    Category:

    Anatomy