The colder it is outside, spend more time in the office or at home — Hey, a sedentary lifestyle and a bad back. So you will not be sad and hard, telling you what to do. By the way, even if you are suffering from pain, it was all good to do as a preventative measure.
Reasons
Before you do anything, you need to understand the causes of the pain. If it occurs occasionally, most likely, it's because you overexerted in training or just spent a lot of time in one position. Plus the back pain can start due to stress. Then the following ways will help you. Of course, it is always possible to add painkillers and ointments — but advice for him is better to contact the doctors.
If constant pain, especially in the lower part — this can be caused by problems with the kidneys or the sexual organs, and it is better to consult a doctor. It is also worth to do if the pain increases when you cough or sharp movement or give in the limbs.
The correct position
You will be surprised, but maybe it is the cause of the pain lies in how you sit in the workplace, and should be removed in five minutes. It is most likely that you are looking at the monitor from the top down — it starts to hurt in the neck and shoulders. Just enough to lower the chair down or place the monitor a little higher, for example, by placing it on the books. Relief comes within a minute.
Workout in the gym
When low back pain is important to "disperse" the blood, stretching and strengthening the muscles. Create a sort of corset around the spine and help keep your body. You can train in the hall under the supervision of the experts. It is better to choose a sport that combine stretching and a little physical activity, no sudden movements.
Pool. Swimming great unloads the spine and reduces pain. When you are in the water that you are involved in the deep layers of muscle, which is very good for strengthening the "corset". Due to the fact that in this process stiffens the whole body, with easy swimming to get in shape. And, at the end, swim a lot more enjoyable than puffing on the treadmill.
Pilates. Another sport that is loved by all, caring for the health of your back. During the training, you interact with special equipment. Each has elements with springs, to do some exercises for stretching is very effective.
Exercise at home
To solve the problem with the back, without leaving home, you can do the exercises from physical therapy. Below are some of those that help relieve the tension.
Upgrades of the pelvis. Lying on your back, straighten the arms at the sides and lift the pelvis. Ideally, do this slowly and gradually, slightly rounding your back, when lifting and when you return to the starting position. Without fanaticism — is enough to make 15-20 times.
Swallow at the knee. Another exercise that helps stretch the deep muscles — swallow at the knee. The first is that you do not swing the arm and leg — again will be enough, 15. Then lock the body in statics — as long as you can stand.
Stretching. You need to stretching of the entire body, also on the back. Of course, no one is expecting you that you will roll in the wheel, but the Mahi and the exhaust does not hurt.
Twisting. Plus, the stretch add a twist — that can be done both standing up and on her knees. Positive and what not for the back — waist is to fire.
Massage
If the training time that you have, before trying to enter the ranks of the lovers of physical activity, go for a massage. Just clearly indicate in which area you have a sore and where it all started — so it will be easier to help you. And Yes, it is likely that during the process will hurt you, then departure from the cabin on the wings. For example, you can enroll in energy in the Spa or massage cupping — this will hurt, but the blood will disperse immediately.
Acupuncture
The second procedure, which will help you get rid of the pain, and in General to improve the body, acupuncture also known as acupuncture. This way, getting rid of all the disease appeared in China in ancient times. This is based on the theory that with us are meridians, which are connected with the authorities. And if the message between them is broken, they begin to hurt. So, in the point where something went wrong, put the needle to establish this energetic connection.
Vitamins
In the treatment of back pain, it is recommended that vitamin b, in particular B1 (benfotiamine) and B6 (pyridoxine). Thanks to them, improves metabolic processes in nerve roots, and you'll feel a lot better. It is not necessary to immediately run to the drugstore — you can just adjust your diet. B1 look in the cabbage, carrots, peanuts, peas, soybeans, oranges, and B6 in the garlic, walnuts, tuna, chicken, salmon, pistachios.