Back pain, known as back pain or spine pain, is a common pain that affects the different heights of the spine. The latter consists of 24 vertebrae including 7 cervical, 12 dorsal and 5 lumbar, allows the body to perform all movements daily. And if one practiced these exercises revealed by the Ukrainian surgeon Nikolai Amosov to relieve our back pain?
Back pain is for many the evil of the century. Poor posture, spinal deformity, osteoarthritis, back pain, spondylolisthesis and low back pain are all diseases that impact the spine, considered to be the essential port of the human body.
To prevent these silent ailments and take care of his spine, Nikolai Amosov, a surgeon-cardiologist and writer of several medical books, shared these exercises to relieve spinal pain, strengthen back strength and improve joints.
Practical exercises to heal your spine.
1. Exercise on a chair
- Lie on a chair on your abs and face down
- Put your hands behind your head
- Stretch your legs and if necessary, put them on a couch to keep the balance
- Gain your body to be parallel to the ground
- Lift the top of the torso and return to the initial position
- Make a series of 10
2. Yoga Stretch
- Lie on your back
- Place your arms along your body
- Swing your legs behind your head and touch the ground with the tip of your feet
- Do this exercise 10 times
3. Stretching and touching the shoulder
- Stand straight
- Place your hand behind your back
- Touch your opposite shoulder blade with the palm of your hand. You can lean your head forward slightly
- With each hand, make a series of 10
4. Shaking the body
- Sit on all fours on your knees relaxing your back
- Shake your arms quickly and firmly at the elbows
- Perform this exercise for 30 to 60 seconds
5. Ground balance
- Lie on your back
- Bring your knees to the chest, holding them firmly with your hands
- Swing your body gently back and forth
- Perform a series of 10
6. Strengthening muscles
- Put on your stomach, on the floor
- Put your arms down your body
- Lift the head and chest off the ground and hold this position for 3 seconds
- Do this exercise 3 times
By performing these series of exercises daily, back pain will disappear, the posture of the spine will improve, joints will be less tense and back muscles strengthened. What could be easier than taking your body in hand by practicing these exercises at home!