Cold in the street, the more time you spend in the office or at home — hello, sedentary lifestyle and lower back pain. For you not there it was sad and hard, and let's say that you have to do. By the way, even if you do not suffer from pain, all of this is useful to do in advance.
Causes
Before making any move, it is necessary to understand the causes of the pain. If it occurs periodically — this is probably due to the fact that you overextended in training or simply spent a lot of time in the same location. Most back pain can start due to stress. Then the following methods will help you. Of course, it is still possible to add painkillers and ointments — but for the recommendations, according to him, it is better to go to the doctors.
If the pain is persistent, especially in the lower part — the cause may be a problem with the kidneys or the sexual organs, and better consult a doctor. This is worth doing, if the pain is amplified when coughing, and sudden movements or limb.
The correct position
You will be surprised, but, perhaps, the reason for your pain lies in the fact, as you sit on your place of work, and can be removed for five minutes. Probably you look at the monitor from top to bottom — for this start to hurt the neck and shoulders. Just lower the chair below, or put the monitor slightly higher — for example, placing it on the book. Relief arrives after a minute.
Workout in the gym
For back pain it is very important to "disperse" the blood, stretch and strengthen the muscles. They create a sort of corset around the spine and help to maintain your body. Work out in the room, under the supervision of experts. Best to choose the types of sports that combine stretching and a little physical activity, but without any sudden movements.
Swimming pool. The swimming is excellent download the spinal column and relieve pain. When you are in water, you have involved the deep layers of the muscles, which is very good for the strengthening of the "corset". Due to the fact that in this process stiffens the whole body, through swimming it is easy to get in shape. Yes, and, in the end, swimming is much more beautiful, blowing it out on the treadmill.
Pilates. Another sport which we all love, anyone who is concerned about the health of your back. During the training you will interact with special equipment. In each of them there are elements of soft make any kind of traction and is very effective.
Workout at home
To solve the problem at the back not to leave the house, you can do exercise for a course of physiotherapy. Below are some of the ones that help to relieve stress.
The slopes of the basin. Lie on your back, just the arms along the hips and lifts the basin. Ideally, do it slowly and gradually, slightly rounding the back during the lifting and during the return to the starting position. Without fanaticism — you just need to do 15-20 times.
Swallow at the knee. Another exercise that will help you to straining the muscles, deep — swallow at the knee. In the first place can alternately do mahi hands and feet — in this case it will be enough 15. Then lock the body in a static — as in unable to stand.
Stretching. Stretch need the whole body, including the back. Of course, no one expects you to scrap the wheel, but mahi and the discharge does not hurt.
Twist. In addition to valence, add the twist, you can make and standing and kneeling. Positive and what not with the back, — life is the fire.
Massage
If the forces in training you have not, then before attempting to enter in the ranks of the lovers of physical activity, go to massage. Only clearly indicate the master, in what area is hurting and from where it all started — so it will be easier to help you. And yes, it is likely that during the procedure you will hurt, but then fly from the cockpit on the wings. For example, you can make an energy in a spa or a massage with cups — it would be bad, but the blood dissolves in a moment.
Acupuncture
Another procedure, which will help you to get rid of the pain and, in general, to improve the body acupuncture, is still known as the acupuncture. This how to get rid of all the evil is appeared in China since ancient times. It is based on the theory that through us pass through special meridians, which are associated with the authorities. And if the message between them is broken, they start to hurt. Therefore, in the point where something went wrong, instead of the needle, in order to establish this binding energy.
Vitamins
In the treatment of back pain it is recommended to take vitamins of group b, especially B1 (benfotiamine) and B6 (pyridoxine). Thanks to them, improves the metabolic processes in nerve back, and feels a lot better. It is not necessary to run the pharmacy — you can only make changes in your diet. B1 circles in the cabbage, carrots, peanuts, peas, soybeans, oranges and B6 in garlic, walnut, tuna, chicken, salmon, and pistachios.