If you feel a backache when sitting, standing or moving, but your health is normal, you probably have problems with posture. In order to correct posture and get rid of back pain, an integrated approach is needed: exercises, a good mattress and office chair, the right poses throughout the day. No smart workout plan will help you if you do not take care of your body outside the gym.
All adults know what back pain is, many meet it regularly. The reason – in the way of life, for example, work on the legs or sitting at the computer. When you do not exercise, your body spends most of its time in three positions: standing, lying and sitting.
In order not to hurt the back, it is necessary to minimize unnecessary muscle activity and unbalanced tension in the joints when standing and sitting.
The recommendations below are aimed at achieving these goals, they are aimed at bringing the body into a more effective position and correcting the posture.
Less pain when standing
How correctly:
Your feet should look straight or be slightly turned outward;
Do not lean to the right or left, the weight should be evenly distributed on the feet so that one of the feet is not subjected to more load;
Your ears, shoulders, hips, knees and ankles should be aligned.
How wrong:
Weight is transferred to one side, on one of the legs;
The upper back is slouched;
The head is forward.
To instantly force your body to take the right position, you need to make three quick small jumps. It looks fun, but it really helps, jumps help to align the legs and restore balance, the body will acquire the perfect pose.
back pain when standing
Less pain when sitting in the office and at home
How correctly:
The feet are on the floor and are located, as in a standing position-straight or slightly turned outward;
Hips bent at an angle of 90 degrees;
The weight is evenly distributed on both buttocks;
Ears, shoulders and hips are on the same line;
The face is turned forward, the eyes look forward.
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How wrong:
One leg crossed to the other;
The upper back is slouched;
Head forward;
One shoulder is located under the other.
To take the right sitting position, place both feet on the floor, then raise both hands above your head. Lower your arms, bringing your elbows back. Raising your arms above your head, you stretch the spine, bringing your elbows back, you open the rib cage, preventing the hump syndrome that develops when working sitting.
Even if you are sitting in the right posture, do not do this several hours in a row. The habit of sitting for a long time is equated with smoking, sedentary work brings many health problems, mainly with the back. In the sitting position, the load on the lumbar region increases to compensate for the damage, you need to get up and move every 20-45 minutes or at least change the position of the body. At home, too, it is worth getting up regularly if, for example, you are sitting in front of telecoms in the evening.
In addition, if you spend a lot of time in office conditions, you need to worry about the quality of the chair. The chair should be ergonomic and provide good support for the lower back. Set the chair at such a height that the keyboard was below the level of the elbows, then the fold of the hand in the elbow will be more than 90 degrees, this is the most comfortable position. The monitor should be located below eye level, this will ensure the correct position for the neck. If you spend a lot of time on your phone, buy a headset instead of pressing the handset to your ear with your hand.
back pain when sitting
Less pain when lying down
How correctly:
Lying on its side, so that one knee, shoulder and hip are located directly above the opposite;
Slightly bent hips and knees;
Pillow of suitable size under the head, between the knees and hands to give the body a neutral position.
How wrong:
Lying on the back, it is abnormal to arch the neck;
Lying on his side with one shoulder or hip turned relative to the second:
Lying on his side, curled up in the pose of the embryo.
back pain when lying down
Accustom your body to the right position gradually, start with a pillow sandwiched between your knees. You will gradually train your body, teach it to sleep in the right position, from this quality of sleep will become higher, and you do not want to return to the previous bad habits. It is also important to sleep on a quality mattress. Too soft a mattress will make your body fall into it. The best for the health of the back is a mattress of medium stiffness.
In the gym
The cause of back pain during and after training is a lack of strength and flexibility in the middle part of the body. Training to develop strength, forgetting about flexibility, will be a big mistake. Another serious mistake is practicing weightlifting without following the technique, which leads to serious injuries, including back injuries. When using an exercise bike and an elliptical trainer, the resistance force will make you lean forward, if you succumb to this desire, cardio training will bring unnecessary stress to the spine. The back should remain straight and the arms should be symmetrical with respect to the body.
Your body tends to adapt to the poses in which it spends more time. Regularly repeat the techniques described here, and then the posture is normalized, as a result-you will cease to feel pain because of an incorrect position.
A few minutes of exercise a day will save back pain
These exercises will not help if you do not follow the above recommendations and keep a good standing and sitting posture. However, these three simple exercises combined with maintaining posture throughout the day will help not to feel discomfort in the back.
According to physiotherapist Phil Sims, constantly staying in a bent posture strains the muscles, making them tense, and therefore, over time, the person begins to feel back pain.
But this problem is not undecided. If you warm up every day on the Phil Sims system, you can forget about back pain. Warm-up helps to develop pelvic mobility, relax the lower back and connect the flexion of the hips. You just need to drop laziness and find six minutes of stretching before going to bed.
Pose of ” dog»
We put our hands on the floor, so that the trunk and hips create an angle of 90 degrees (no more). We begin to pull the pelvis to the ceiling and try to keep the shoulder blades reduced, without straightening the arms. We keep the position for a few minutes.
Stretching the hip flexors
We kneel, put the leg in front of us. With the back straightened, push the hips forward. In this case, you should feel a pulling sensation in the supporting leg. Repeat on the other leg. One minute on both sides.
We pull the gluteus muscle
For this exercise, you need to lie on your back and bend your legs, keeping your feet on the floor. Then we raise the right leg and put the ankle on the left knee. We take the right leg in the knee area and begin to draw to the chest. For each leg we do a minute.
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