Any doctor will tell you: a flexible spine and strong muscles are the key to a healthy back. Immediately after a person became upright, a huge load (its own weight and atmospheric pressure) fell on his spine, which was not so easy to withstand. Homo erectus (upright man) straightened his back, felt like the crown of nature, but acquired some problems with the spine, which became especially noticeable in our sedentary time. I got out of bed, sat down at my desk, then on a soft sofa, then lay down again – the time passes pleasantly, but absolutely without benefit to our health. The body begins to yearn for physical activity, the blood stagnates, the metabolism is disturbed. What to do, who is to blame? Let’s talk about how to avoid all this and never again suffer from back pain.

Back pain affects almost 80% of the population. Their nature may be different, but we will talk about pain caused by diseases of the spine. Temporary or chronic – they are the cause of discomfort in the vast majority of cases. The fact is that during the day the vertebrae are forced to experience a huge load, the distance between them decreases, and they begin to put pressure on the roots of the spinal cord.

Pain can be localized or radiate to any part of the body. Displaced discs provoke pain in the lower back, limbs, neck and head. Charging for the back can be not only an excellent preventive measure, but also a way to relieve the severity of the manifestation of malaise, reduce painful symptoms. Regular (reasonable!) physical activity will allow you to completely forget about back problems. No wonder the ancient Aesculapius said: a person’s youth is determined by the flexibility of his spine.

There are a lot of ways to get rid of chronic pain, except for exercises for the back. One “but”: drugs, massage bring only temporary relief. Without eliminating the cause of discomfort and pain, it is impossible to make your back healthy. In order to forget about chronic pain forever, it is necessary to develop the spine and strengthen the back muscles – superficial, medium and deep. For this, there are a number of exercises that can be conditionally divided into two types: exercises for the back, stretching (stretching) and power exercises for the back (shaping). Don’t let these names scare you, the exercises are quite simple and you can quickly master them.

The first time after the exercises, you will experience not the most pleasant sensations – the muscles atrophied from long inactivity will be “outraged” and capriciously ill, but the result is worth it to endure all the unpleasant moments. If you tune in to long-term work, follow all the recommendations and practice regularly for at least 20-30 minutes a day, you will definitely receive a well-deserved reward. Your back will stop hurting, your spine will become stronger and more flexible, and your good mood and health will return to you. The main rule when performing exercises: they should be done smoothly, without sharp jerks, feeling the work of the muscles. And with a good emotional mood – this will make charging more efficient.

Charging for the back – stretching exercises
1. “Vis”: if you have a horizontal bar or a wall bars at home – great. You can use a doorway or any suitable crossbar. Grasp the bar with outstretched arms and hang freely without touching the floor with your feet for as long as you can support your weight. Take a break and repeat the exercise. Such daily exercises for the back will help stretch the spine, remove the clamps.
2. “Cat”: stand up straight, feet shoulder-width apart. Bend over, clasp your hands under your knees. Slowly lift your back up as far as possible without moving your arms, and arching like a cat. Feel how the back muscles are stretched and blood circulation is restored. Then release your hands, bend down and from this position raise your back, arching in the opposite direction – bending at the waist and turning your shoulders up. Perform 5-6 times.
3. “Ball”: Sit on the floor in the “embryo” position: bend your knees, wrap your arms around them and lower your head. Alternately roll back and forth on your back without changing your position. Do 5-8 times.
4. “Bridge”: the exercise is best done with a safety net so as not to fall. From a lying or standing position, whichever is more convenient for you, stand in a gymnastic bridge and stand for 10-15 seconds, arching your back. Without fanaticism!

Exercise for the back – strengthen muscles
1. Lie on the floor, stretch your arms in front of you, turn your palms towards each other. At the same time, tear straight legs and arms off the floor (bending as much as possible in the back), fix the position (4-5 sec.). Lower yourself to the starting position. Repeat 7-10 times. Doing exercises for the back, do not forget to breathe evenly!
2. The starting position is the same. Bend in the back, raising alternately opposite arms and legs – the left leg with the right arm and vice versa. Repeat 8 times.
3. Roll over onto your back, arms along the torso. Feet on the floor, knees bent at a right angle. Gently lift your pelvis off the floor, trying to keep your hips and torso in line. Repeat 15-20 times.
4. Stand up straight, bend your arms at the elbows and hold at chest level. Turn the body in different directions, straightening your arm in the direction of the turn, as if trying to reach the wall. Turn right – left hand, turn left – right hand. Perform 10-15 times in each direction.

After doing exercises for the back, let the muscles relax. Sit on your heels (arms along the body with palms up and back) and slowly tilt the body down, reaching your head to the floor. Stay in this position for 30-40 seconds until you feel the muscle tension go away. Be healthy!