Lack of movement – a source of chronic diseases of the back and spine. Sitting still for long periods of time, working at a computer, and sleeping in the wrong position can all lead to back muscle weakness. As a result, the muscle and blood vessel walls and nerve edges will be pressed and the disease syndrome will be created. Doctors have found a connection between osteochondrosis, impotence and infertility.
A sedentary lifestyle not only affects the organs around the lower pelvis, but also damages the spinal nerves. For example, for women, osteochondrosis of the back and lumbar spine interferes with pregnancy.
With the help of special exercises, the normal back can be restored in a short time. Here are some effective and simple exercises to strengthen your back muscles. You can do these exercises at home, and some of them can even be done at work. Back exercises at home
1. Lower back
Stands straight, feet are shoulder-width apart. Take a deep breath, lift your arms up, and as you exhale, relax your back and neck muscles and bend your back down. The neck and arms should hang freely. Stay in this position for a while and feel how gravity puts a strain on your spine. Breathe out 3-4 times while blocking. Return to the starting position and straighten your back.
2. Humpback with a straight back
Stand up straight with your feet hip-width apart. As you inhale, raise your fingers, and as you exhale, bend down, keeping your back straight. Hold your knees slowly with your hands, keep your knees straight. Hold this position for 5 seconds. Exercises should be done gradually, not sudden violent movements. By doing this exercise, you can stretch the muscles of the lower back.
3. Stretching with a chair
A very pleasant exercise and can be done anywhere, anytime. In other words, do it as soon as you feel discomfort or strain on your back. As soon as you start doing the exercises, the pain will subside. Stand behind a chair and stand at such a distance that your hands rest on your back when you bend down. Bend your chest down. Stay in this position for 5-10 seconds. This exercise can be done against a wall. Not only the back muscles but also the shoulder muscles relax.
4. “Cat” exercise
It can be said that everyone knows a simple and effective exercise. Get on all fours, back straight, palms under shoulders, knees under buttocks. As soon as you exhale, arch your back, pull your stomach in as if you are trying to bring your chin to your chest. When you take a breath, you will be ready. Then, when exhaling again, in the opposite direction – chin and stomach up, release the abdomen. Try to make your chest as small as possible. Perform the exercise slowly and without haste. It is enough to do 10-15 times.
5. Stretching from a sitting position
Sit on the carpet or floor and stretch your legs forward. Keep your back straight, raise your arms straight up, while inhaling, stretch the soles of your feet forward, while making sure your knees don’t come off the floor. Do not forget that the back, head and buttocks should be in the same line. Sit in this position for about 1 minute and relax.
6. “Plow” exercise
This exercise relieves fatigue, supports digestion, burns belly fat and increases blood flow to the brain. It will also provide positive services for increasing thinking ability, restoring attention and memory. But the position has several prohibitions: people with neck injuries and high blood pressure are not allowed to do it. Lie on your back facing up, arms along your body, palms facing down. Slowly lift your straight leg up, pulling the soles of your feet towards you.
Slowly bring your feet closer to your face. Feel how your spine is slowly coming away from the floor. Hold this position for a few seconds. Slowly move your legs forward and see your knees come to your forehead as you lift your head. Try to bring your toes to the floor as much as possible. Hold the position for about 1 minute, take calm and deep breaths. Then slowly return to preparation. If you can’t keep your knees straight without bending them, you can do the exercise by bending your legs slightly at the knees. The main goal is to work the back. Try to do the above exercises slowly and carefully before going to bed.
The bones of the spine should not be injured
It is better to spread a soft carpet on the floor – it will not cause too much back pain. Don’t be discouraged if you can’t complete the complex exercise above – don’t force it at all. Gradually increase the number of exercises and after some time you will feel the changes in your back muscles.
If these exercises are done correctly and regularly, not only the back but also the overall health of the body will improve. Your back will appreciate the work you did.