If you are concerned about back pain, sooner or later you will have an x-ray or an MRI. Then take a course of drugs. And if your case is not yet so neglected as to undergo an operation, then you will be offered to engage in physiotherapy exercises. Sounds boring and unnecessary and meaningless? This is a great delusion. About why only exercise therapy will help you
Back pain: where to start
Back pain is a very collective term, and there are many different diseases (including internal organs, such as kidney or heart), one of the symptoms of which is back pain. Therefore, when you first have such complaints, you need to see a doctor so that you are examined and the correct diagnosis is made. Most often this is a neurologist, traumatologist, or, if the pain is associated with sports, it can be a sports doctor.
When a specialist looked at you, conducted the necessary examinations and ruled out the likelihood of such formidable diseases as ischemic heart disease, urolithiasis or others, then we can talk about the appointment of drug treatment and therapeutic exercises.
The most common type of back pain
One of the most common back pains is myofascial pain, they arise due to the fact that the lifestyle of a modern person has changed a lot, we move very little and spend a lot of time in forced positions (working at a computer, driving a car), most are overweight, our muscles are weakened and cannot perform the necessary function of supporting the spine.
Medicines, namely non-steroidal anti-inflammatory drugs, are prescribed at the beginning of the disease, when the pain syndrome is very pronounced and it is necessary to reduce the suffering of the patient.
In the acute period, exercise therapy exercises are usually aimed at stretching the muscles and fascia. If a load is given to the muscles, then these are isometric exercises, and they should not cause pain.
After relieving acute pain
When acute pain is relieved, there are many treatment methods to consolidate the result and ultimately relieve pain – these are physiotherapy, massage, manual therapy, acupuncture and others. But none of them strengthens our muscles and, therefore, is not preventive, that is, does not allow the disease to develop again. Only correctly selected therapeutic exercises, posture control, work and rest regime will prevent the development of new exacerbations. This requires regular exercise and a gradual increase in the load to the required level.
It is of great importance to perform the exercises correctly so that, on the contrary, not to aggravate the problem, and I always advise you to come back two or three times for a second consultation in order to check the correctness of the exercises and correct the set of recommended exercises itself so that the patient develops motor control and develops the correct movement stereotype …
Recommendations for self-study
Of course, if it is not possible to consult a specialist, you can try performing one or another set of exercises, but you need to remember that all exercises must be performed smoothly, without jerking, and they should not bring pain. If pain occurs during the exercise, then you need to stop performing it and not endure the pain click here
The need for examination (including x-ray of the spine) before therapeutic exercises is determined by your doctor. If you do not have a disease and pain, and you want to do gymnastics then a special examination is not required, but it is better if an instructor in a fitness club shows you and monitors the correctness of the exercise.
And the main rule – at the beginning of independent studies, try to avoid excessive load, sudden movements, exercises with weights and jumping.
There are basic exercises that help to strengthen the main muscle groups, but remember that you should start doing them gradually, gradually increasing the load, and also that for each age the exercises will differ in the direction of lightening the load.
It is important to monitor the heart rate so that it does not exceed 60-70% of the MHR when performed (maximum heart rate = 220 – age).
Aerobic exercise is especially useful it should be performed 2-3 times a week, in the heart rate zone 60-70% of the MHR, 5 minutes – warm-up, 25- 40 minutes – work in the heart rate zone, 5 minutes – cool down.
Aerobic exercise improves the functioning of the respiratory and cardiovascular systems, increases tissue capillarization, and has a positive effect on the functioning of the endocrine system.
Depending on the age and existing diseases, I would classify as basic exercises those that strengthen the muscles of the back and abs, gluteal muscles, paravertebral muscles in people over 50. For younger ones, it may be more energy-intensive: burpees, pull-ups, push-ups, the bar in all its varieties.
An increase in muscle tissue increases overall metabolism, has a positive effect on well-being and overall activity.
Basic set of exercises to strengthen back muscles
1. “Cat-dog” . Standing on all fours (arms straight, hands under the shoulders shoulder-width apart, knees under the hip joints at the width of the pelvis, back straight, head straight, looking down), bend the backup, press the chin to the chest, hold the position with a maximum extension of 5-7 seconds , then slowly return to the starting position. We carry out 5-7 times.
2. “Diagonals”. Standing on all fours, alternately raise the opposite arm and leg to the level of the body, keep the back straight, do not fall on the supporting leg, hold it at the top point for 5-10 seconds, do 5-10 repetitions.
3. Lying on its side, the head lies on the arm bent at the elbow, lift the straight leg up 10-15 times, then take the straight leg forward and again 10-15 times up, then take the leg back and again 10-15 times up, 2 approach on each side. We perform smoothly, with a delay at the top point.
4. “Rear axle” . Lying on your back, bend your legs at the knees at an angle of 90-120 degrees and, with support on the heels and shoulders, slowly raise the pelvis up and hold the position for 10 seconds, rest for 10 seconds, 10 repetitions.
5. “Side bar” . Lying on one side, legs bent at the knees at 90 degrees, hips and torso create a straight line, with support on the forearm and knee, raise the pelvis and hold for 10 seconds, rest 10 seconds, 5 reps on each side.
6. “Swing with the bent leg up . ” Standing on all fours, raise the leg, bent at the knee 90 degrees up so that at the top point of the foot is parallel to the ceiling, 10-15 times 2-3 series. We perform smoothly, with a delay at the top point.