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13 tips how to reduce pain in the lower back Diseases Of The Spine / / May 01, 2016 Chronic pain is a major cause of absenteeism or school hours, and a deterioration in the quality of human life. According to the study, the overall prevalence of back pain is observed in 26.4% of the people of the world's population. What causes pain in the lower back? Low back pain is very common and almost 80-85% of all people experience it at least once in a lifetime. There are certain factors which can lead to back pain. The most common of them - the following: - traumatic factors: injury can be the result of a fall or accidental damage in the back, the result of a traffic accident, and similar incidents. Trauma can cause back pain due to fractures, blood congestion at public or private bodies injuries (bruising), muscle tension, etc .; - inflammatory or infectious diseases of the back: inflammatory or infectious diseases associated with the back, can develop in a traumatic injury in the back, or appear completely independently of endogenous infections - such, for example, osteomyelitis; - degenerative diseases of the bones due to their aging: degenerative diseases of the bones indicate the age-related deterioration of the tissues, the processes that affect the integrity of bones and joints (leading to fractures and compression of the vertebrae, the spinal cord prolapse of the intervertebral disc, spinal disc herniation, stenosisspinal canal and similar diseases of bones); - bone metabolic disorders substances metabolic disorders of bone substances develop due to deficiency of minerals in the bones (hormonal / endocrine disorders); - tumor bone disease: primary bone tumor or, in certain situations, secondary metastatic lesions as a result of the migration of tumor of breast cancer cells, prostate and lung cancer - may also cause damage to the bone and destruction that can cause pain, reduced mobilityand pathological bone fracture. Stretching exercises are extremely useful not only to relieve pain, but the pain in the neck. In most cases, the pain of the axial skeleton associated with poor posture, stress, and even more - with the activities, which necessarily part of some important parts of the spine. According to statistics, the overall prevalence of neck pain is 13.8%. «Butterfly» Sit on the floor and take the classic posture: connect the legs, bend their knees and the soles of the feet as much as possible sblizte - stop to stop (the knees are pointing in different sideways). Grab hold of the toes, keeping your feet in the initial position was still. Try to push your elbows on the hips and as far as possible, they are attracted to the floor below. Do the "information" and "dilution" feet (legs close to the floor), resting his elbows on his feet. Do this exercise for 5 minutes. You can always expand their elbows in the air at the fixed leg, holding the leg as close to the floor as possible. «Happy Child» Lie on your back, bend your legs at the hip joints (knees should be at a right angle to the floor). Grasp your foot with both hands. Keep your upper body relaxed, but try to take a position in which your knees will be located at a lower level than your elbows. Stay in this position for 8 to 10 seconds and repeat this exercise 5 times a day. «Dove» Lie on your stomach. Extend the left leg and right - bend at the knee. Put your fingers on the floor, arranging them on the outside of the knee. Part of the weight transfer on the fingers. Make sure that the right thigh is lying on the floor and straighten your back. The upper part of the right foot and be in contact with the floor, and the entire foot should not be rotated on its side. Lift the back, leaning on hand to support your torso. Hold your breath and keep the position for 5-10 seconds before returning to the starting position. Then do the same thing, changing legs. This stretch helps to relax the muscles. «Double Dove» Sit on the floor and bend both knees, cross over each other ?? right and left legs of the foot. Pull your knees to her hands, taking a pose in which your right leg is lowered to the floor over your left knee and then the left leg - in the right knee. Straighten your back and hold in this position 30-45 seconds. Now it is possible to exercise a little more complicated, for this purpose, place your hands on the legs and continue to maintain this position for some time, what would you feel tension in the muscles, and then - by hand stretching as far as possible from the body. After a long day, this exercise will stretch all your major muscle groups. Fleksicheskaya stretching muscles of the upper body to the end of the day get stress and weaken. This is due to the long hours of physical and mental labor. Keeping the head in a certain position for a long sitting at the computer - all this and much more will also affect the integrity of the muscle. You can perform this exercise at any time, anywhere (during the lunch break at work or at home, in front of the TV). Sit up straight, bend down the neck down, without moving the body. The chin should touch the chest and slowly go down as low as possible. You can also slowly bend your neck along the right and left shoulder, touching the right ear, right humerus, and then the left ear - the left humerus. Second fleksicheskoe exercise Lie on your back and bend your knees so that your knees touch the chest. Bend your neck and try to touch the knee with his nose. This stretch is one of those exercises that strengthen and stabilize the muscles of your body, starting from the pelvis, legs, feet and hips to the neck and cervical spine. Knee to chest Lie directly on the clean floor mat or on the back. Bend your right knee and pull your left leg. Raise your head above the floor and touch the right knee nose. Relax your arms and legs. Then repeat the same with the left knee, right leg extended forward. This stretch - for the feet, hips and pelvic muscles and joints. Training arms and shoulders Sit on the floor or on a mat, bend your knees. Raise your hands up, stretch and stretch out completely for 30 seconds. You can also reach out to the sides (at a right angle to your body). This stretch is great for shoulder and arm muscles. In addition, it also relieves the pressure on the spine after long hours in the office or after inactivity. Plastic Lie straight on your stomach on a clean floor or on a mat. Bend your knees and try to touch your heels buttocks. You can also touch the heels of his hands (it gives a full stretch throughout the body). Permanent stretch Stand up straight. Try to pull back his neck to the back as far as you can. For better stability, you can put his hands on her waist. This stretching reduces the pressure on the lumbar muscles and relaxes the spine. It also helps to strengthen the spine and improves blood circulation spinal tissue. People who experience lower back pain due to a herniated disc, it is necessary to perform this stretch with caution. «Mantis» This simple stretch is sitting on his knees so that your buttocks lying on his heels. Lean forward so that your face was as close as possible to the floor, stretch your arms forward on the floor as much as possible (in this position, your knees should touch the chest and the heel should touch the buttocks). This stretching relieves tension from the muscles of the arms and shoulders. Exercise for a Hamstring Stand up straight, hands should be folded down along the body. After that, raise your hands in the air and bend forward to touch the feet of the tips of the fingers. This exercise stretches his hamstrings, back muscles and arms. Exercise 2 for the hamstrings Sit upright on the floor or mat, legs arrange as much as possible. Then, lean body forward and try to get his right knee with both hands. Stay in this position for a few seconds, then return to starting position and repeat the same with the knee of the left leg. If in this case you are experiencing any difficulty in stretching both legs, you can bend the left knee and stretch the right hamstring, and vice versa. This stretch is primarily intended for the hamstrings, hips and lumbar muscles. Related Articles: - Therapeutic exercises for scoliosis - Orthopedic corsets and posture correctors - Secrets of a healthy spine - Back pain and lower back - How right arrow key to pain in the shoulders and neck? Some useful tips for optimal performance of any stretch marks Make sure that you choose a clean and spacious place to stretch, with excellent ventilation and lighting quite good. Choose comfortable and loose clothing that does not restrict the mobility and flexibility of your body. Make sure that the exercises, you are acting in the direction of movement of the muscles, and not against their natural form (because, otherwise, stretch marks can not bring benefit and cause undesired muscle pain and fractures). Perform each type of stretching at least 15-20 seconds to achieve the effect of release and relaxation of muscles. Do not perform complicated postures and body positions that can destroy targets stretching. Jill A. Hayden in the draft study concluded that stretching and strengthening - exercises performed under the supervision of health workers (ideally physiotherapists) - useful for relief from chronic and persistent pain. The same study showed that 45% of all patients who work in offices, suffer from chronic low back pain. After interviewing 293 doctors concluded that the most effective and promising method of treatment practiced by physical therapists - is stretching exercises and aerobics.
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13 savjeta kako smanjiti bol u donjem dijelu leđa Bolesti Kralježnice / / August 12, 2017 Kronična bol je jedan od glavnih uzroka odsutnosti s posla ili školskih sati, a pogoršanje kvalitete ljudskog života.Prema studiji, ukupna prevalencija križobolje promatra u 26,4% ljudi iz svjetske populacije. Što uzrokuje bolove u donjem dijelu leđa? Niska bol u leđima je vrlo uobičajena i gotovo 80-85% svih ljudi koji ga doživjeti barem jednom u životu.Postoje određeni faktori koji mogu dovesti do bolova u leđima.Najčešći od njih - sljedeće: - traumatskih faktora: ozljede mogu biti posljedica pada ili slučajnog oštećenja u leđima, posljedica prometne nesreće i sličnih incidenata.Trauma može uzrokovati bol u leđima zbog lomova, krvi zagušenja na ozljede javnim ili privatnim tijelima (modrice), napetost mišića, itd.; - upalne ili infektivne bolesti leđa: upalne ili infektivne bolesti povezane s leđa, može se razviti u traumatskih ozljeda u leđa, ili se pojavljuju potpuno neovisno endogenih infekcija - kao, na primjer, osteomijelitisa; - degenerativne bolesti kostiju zbog njihovog starenja: degen - kosti metaboličkih poremećaja tvari metabolički poremećaji koštane tvari razviti zbog nedostatka minerala u kostima (hormonalni / endokrini poremećaji); - tumor kostiju bolesti: primarni tumor kostiju ili, u određenim situacijama, sekundarne metastatske lezije kao posljedica migracije tumora stanica raka dojke, prostate i raka pluća - također može dovesti do oštećenja kosti i razaranja koja može uzrokovati bol, smanjena pokretljivosti patološka fraktura kostiju. Vježbe istezanja su vrlo korisne, ne samo za ublažavanje boli, ali bol u vratu.U većini slučajeva, bol aksijalnog skeleta povezane s loše držanje, stres, pa čak i više - s aktivnostima, što nužno dio nekih važnih dijelova kralježnice.Prema statističkim podacima, ukupna prevalencija bolova u vratu je 13,8%. «leptir» Sjednite na pod i uzeti klasični stav: povezivanje noge, savijte koljena i stopala što je više moguće sblizte - stop za zaustavljanje (koljena su okrenuta u različitim bočno).Dohvatiti prstima, držeći noge u početni položaj je još uvijek.Pokušati gurnuti laktove na bokovima i koliko je to moguće, oni su privučeni katu ispod.Da li je "informacija" i "razrjeđivanje« noge (noge blizu poda), odmara se laktovima na nogama.Učinite ovu vježbu 5 minuta.Uvijek možete proširiti svoje laktove u zrak u fiksnoj nogu, držeći nogu što bliže podu što je više moguće. «sretno dijete» Lezite na leđa, savijte noge u zglobovima kuka (koljena trebaju biti pod pravim kutom u odnosu na pod).Uhvatite nogu s obje ruke.Držite gornji dio tijela opuštena, ali pokušati uzeti poziciju u kojoj koljena će biti smješten na nižem nivou nego koljena.Ostanite u tom položaju za 8 do 10 sekundi i ponovite ovu vježbu 5 puta na dan. «Golubica» Lezite na trbuh.Proširite lijevu nogu i desnu - zavoj na koljeno.Stavite prste na podu, uređenje ih na vanjskoj strani koljena.Dio prijenosa težine na prstima.Uvjerite se da je desno pleće leži na podu i ispraviti leđa.Gornji dio desne noge i biti u kontaktu s poda, a cijeli stopala ne treba mijenjati na stranu.Podignite leđa, oslanjajući se na ruke kako bi podržao svoj torzo.Zadržite dah i zadržati poziciju za 5-10 sekundi prije povratka u početni položaj.Zatim napraviti istu stvar, mijenja noge.Ovaj dio pomaže da se opustite mišiće. «Dvaput Dove» Sjednite na pod i savijte oba koljena, prelaze jedna preko druge ?? desne i lijeve noge na nogu.Povucite koljena na ruke, uzimajući pozu u kojoj je vaša desna noga se spušta na pod preko lijevog koljena, a zatim lijevu nogu - u desnom koljenu.Ispravite leđa i držite u tom položaju 30-45 sekundi.Sada je moguće ostvariti malo više komplicirano, za tu svrhu, staviti ruke na noge i nastaviti održavati ovu poziciju za neko vrijeme, što bi se osjećati napetost u mišićima, a onda - ručno istezanje što je moguće iz tijela.Nakon dugog dana, ova vježba će se protežu sve svoje glavne grupe mišića. Fleksicheskaya istezanje mišića gornjeg dijela tijela na kraju dana dobiti stres i oslabiti.To je zbog dugih sati fizičkog i mentalnog rada.Držanje glave u određenom položaju za dugo sjedi na računalu - sve to i još mnogo toga će također utjecati na integritet mišića.Možete izvesti ovu vježbu u bilo koje vrijeme, bilo gdje (tijekom pauze za ručak na poslu ili kod kuće, ispred TV-a).Sjednite uspravno, sagnuti vrat prema dolje, bez pomicanja tijela.Brada treba dirati prsa i polako ići dolje kao nisko kao moguć.Također možete polako savijati vrat uz desnu i lijevog ramena, dodirujući desno uho, desne nadlaktične kosti, a zatim lijevo uho - lijevi humerus. 6.Drugo fleksicheskoe vježba Lezite na leđa i savijte koljena tako da vam koljena dodiruju grudi.Savijati vrat i pokušajte dotaknuti koljena s nosom.Ovaj dio je jedan od onih vježbi koje jačaju i stabilizira mišiće vašeg tijela, počevši od zdjelice, noge, stopala i kukova do vrata i vratne kralježnice. 7. koljena na prsima ležati izravno na čistom podu tepih ili na leđima.Savijte desno koljeno i povucite lijevu nogu.Podignite glavu iznad poda i dodirnite desnu nos koljena.Opustite ruke i noge.Zatim ponovite isto s lijevom koljenu, desna noga produžiti naprijed.Ovaj dio - za noge, kukove i prsni mišićima i zglobovima. Trening ruke i ramena sjediti na podu ili na prostirci, savijte koljena.Podignite ruke, protežu i protežu se u potpunosti za 30 sekundi.Također možete doprijeti do strane (pod pravim kutom u odnosu na tijelo).Ovaj dio je super za ramena i mišiće ruku.Osim toga, ona također smanjuje pritisak na kralježnicu nakon dugih sati u uredu ili nakon neaktivnosti. Plastična Legnite ravno na trbuhu na čistu podu ili na prostirci.Savijte koljena i pokušajte dotaknuti svoje pete stražnjicu.Također možete dodirnuti pete rukama (to daje punu protežu cijelom tijelu). Stalni protežu Stanite uspravno.Pokušajte povući vrat prema nazad koliko možete.Za bolju stabilnost, možete staviti ruke na njezin struk.Ovo istezanje smanjuje pritisak na lumbalni mišića i opušta kralježnicu.Ona također pomaže u jačanju kralježnice i poboljšava cirkulaciju krvi kičmeni tkiva.Ljudi koji su doživjeli bol donjeg dijela leđa zbog hernija diska, potrebno je izvršiti ovu protežu s oprezom. «Mantis» Ovaj jednostavan protežu sjedi na koljenima, tako da vaše stražnjice leži na petama.Nagnuti naprijed tako da vaše lice bilo što je moguće bliže podu, protežu svoje ruke prema naprijed na pod što je moguće (u tom položaju, koljena bi trebalo dirati prsa a peta bi trebao dirati stražnjicu).Ovo istezanje smanjuje napetost iz mišića ruku i ramena. Vježba za tetive koljena stajati uspravno, ruke treba spustiti uz tijelo.Nakon toga, podignite ruke u zrak i savijati prema naprijed na dodir stopala vrhovima prstiju.Ova vježba se proteže njegovim loza, leđne mišiće i ruke. Vježba 2 za loza uspravno sjediti na podu ili mat, noge dogovoriti koliko je god moguće.Zatim, težina tijela prema naprijed i pokušati dobiti svoje desno koljeno objema rukama.Ostanite u tom položaju nekoliko sekundi, zatim se vratite u početni položaj i ponovite isto s koljena lijeve noge.Ako se u tom slučaju imate bilo kakvih poteškoća u istezanje obje noge, možete savijati lijevo koljeno i protežu pravu tetive koljena, i obrnuto.Ovaj dio je namijenjen prvenstveno loza, bokovima i lumbalne mišiće. Vezani članci: - Terapijske vježbe za skoliozu - Ortopedski steznici, držanje, korektori - tajne zdrave kralježnice - bolova u leđima i donjem dijelu leđa - Kako desno strelicama za bol u ramenima i vratu? nekoliko korisnih savjeta za optimalnu izvedbu bilo strijama Uvjerite se da ste odabrali čisto i prostrano mjesto da se protežu, uz izvrsnu ventilaciju i rasvjetu prilično dobro.Odaberite udobnu i opuštenu odjeću koja ne ograničava mobilnost i fleksibilnost tijela.Uvjerite se da su vježbe, da djelujete u smjeru kretanja mišića, a ne protiv njihovom prirodnom obliku (jer, u protivnom, strije ne mogu donijeti korist i izazvati neželjenu bol u mišićima i fraktura).Izvođenje svake vrste istezanja barem 15-20 sekundi da se postigne učinak oslobađanja i opuštanje mišića.Nemojte izvoditi komplicirane položaja i tijela pozicije koje mogu uništiti mete istezanje. Jill A. Hayden u nacrtu studije su zaključili da istezanje i jačanje - vježbe izvode pod nadzorom zdravstvenih radnika (idealno fizioterapeuta) - korisne za olakšanje od kroničnih i perzistentne boli.Ista studija pokazala je da 45% svih bolesnika koji rade u uredima, pate od kronične križobolje.Nakon razgovora sa 293 liječnici su zaključili da je najučinkovitiji i obećavajući način liječenja prakticira fizioterapeuta - istezanje vježbe i aerobik.