Exercises to strengthen the spine: Healthy spine with the MEDEX system. How to stop negative processes and strengthen the spine at home: gymnastic exercises, rules and dietary habits

If you have problems with your spine, then before you start strengthening your spine, you first need to figure out what is wrong with it.

The cause of almost all discomfort in the back and cervical region is osteochondrosis. If you do not pay attention to discomfort and pain in time, then this can go into more advanced stages, after which hernias and backaches appear.

The structure of the spine

To begin with, let's look at the structure of the spine itself, because it is the supporting element of our skeleton, and also compare a healthy spine and osteochondrosis.

There are 4 main elements in the spine:

1. Nerves and the spinal cord itself.

2. Muscles surrounding the spine.

3. The vertebrae themselves (with existing processes).

4. Intervertebral discs.

If one of the above elements is damaged, the entire spine suffers. With osteochondrosis, all these 4 elements are always involved in the pathological process.

Osteochondrosis disease appears when the muscles of the spine begin to weaken and lose their support function. When the muscles are in good shape and not weakened, they are the main support for the spine. Thanks to these muscles, the load on the spine is distributed evenly, which serves to protect the spine from injury, and also prevents rapid wear resistance. But in the case when the muscles are tired or lose their tone, they are simply unable to perform their main function. The entire load goes to the spine, which actually causes the first subsidence of the intervertebral discs, their deformation, and then the formation of protrusions and hernias. In parallel with this process, various pain symptoms begin to appear, depending on the localization of the process. Moreover, they can appear both at the very beginning of the process, and already at advanced stages.

Therefore, strengthening the spine is an integrated approach. You need to perform not only exercises, but also adhere to certain and relatively simple rules that will help you strengthen your spine as efficiently as possible.

How to strengthen your spine?

Below are the basic rules for strengthening the spine at home, which should be followed systematically and with full dedication.

Lifestyle change. In fact, strengthening your spine starts with lifestyle and daily habits. All this together is very important: gait, posture, sitting at the computer, etc. All addictions can affect the condition of the spine, so you should get rid of them.

3 habits for a healthy spine!

• Walk more! With regular walks, you increase not only the blood circulation of the spine itself, but also all the muscles surrounding it, and the ligaments and tendons are also warmed up.
• Keep your back straight! With incorrect posture, the risks of developing osteochondrosis and back pain increase. Therefore, you must always maintain your posture and all the natural curves of the spine.
• Short breaks at the computer! Take a break every hour for 5-10 minutes, this is the minimum that will allow you to get rid of overstrain and fatigue of the back muscles and ligaments.

Do exercises that strengthen your spine. The muscles of the spine are the only support for him, without which he is simply not able to withstand the load and remain healthy at the same time. Therefore, it is so important to train the muscles of the spine: tone, strength, elasticity and blood circulation. If you train regularly and correctly (at least 15-20 minutes a day), then your muscles will become stronger and more resilient, and your spine will get a powerful frame. They will take on the load, which will allow you to relieve tension from the spine. Below are exercises to strengthen all parts of the spine at home.

Massage. To strengthen and maintain the spine, it is recommended to conduct back and neck massage courses in 5-10 sessions. If this is not possible, then at least do self-massage.

Proper and balanced nutrition. What we eat enters our body and all tissues, so the spine is no exception. He gets everything that you ate (nutrients and). If you eat food that is harmful and poor in vitamins and minerals, then the spine will receive only toxins and “empty” substances. But if you have all the nutrients (proteins, fats and carbohydrates), vitamins, fiber and trace elements, then the spine with all surrounding tissues receives full support. Therefore, try to eat more natural and natural products, reduce the consumption of processed foods, preservatives and dyes. Try to replace harmful products with useful counterparts.

To consolidate the material, you can watch this video, which discusses in detail the issues of strengthening the back muscles, developing flexibility and relieving tension in the muscles:

• Swim and dive more - this will strengthen and improve the condition of the spine as a whole.
• Use special orthopedic insoles and corsets.
• Drink healthy teas to strengthen the spine: rosehip, mountain ash and hawthorn.

Strengthening the back muscles at home is useful in order to prevent diseases of the musculoskeletal system. To keep your back healthy and beautiful, you need to do exercises regularly (or at least periodically), but it’s better to arrange full-fledged sports training for yourself several times a week. What exercises to strengthen the back muscles should be performed and how to do it correctly?

Strengthening the spine has a positive effect on overall well-being, stimulates metabolic processes, and also improves the emotional state of a person, increasing his self-esteem. Gymnastics to strengthen the muscles of the back, along with improving the aesthetics of the body, is a fairly powerful weapon in the prevention and treatment of most diseases of the spine.

Before doing physiotherapy exercises to strengthen the spine at home, read the contraindications and make sure they are absent:

• Severe pain;
• The presence of bleeding;
• Acute chronic disease;
• Spinal injury;
• Diseases of the kidneys or the cardiovascular system;
• Pregnancy.

With the inept performance of exercises to strengthen the back at home, instead of alleviating painful sensations, on the contrary, their strengthening may occur.

That is why it is important to adhere to the general principles of gymnastics for the spine:

• Graduality: start calmly, do not rush to do the entire volume of exercises at once, increase the intensity of the loads carefully.
• Smoothness: avoid jerks, high jumps, sharp lunges, twists.
• Targeting: make sure that it is the weakened muscles that are involved, and the overly tense muscles gradually relax on the contrary.
• Frequency of classes: do 3-4 times a week for 2 sets with a rest break in between. Repeat each exercise slowly increase from 2 to 10 times.
• Quality: try to follow the instructions as clearly as possible so as not to harm yourself on the contrary. Better to do less, but better.
• Proper breathing: all exercises for the back are performed on the inhale and end on the exhale.
• Constancy: make exercise a habit, because if you do it systematically, it will certainly relieve pain attacks and will be a prevention from their occurrence.
• Control: if pain in the back increases or headaches, general weakness or nausea occur, you should immediately stop exercising and consult a doctor.
• Comfort and hygiene: clothing should be made from natural fabrics, light, comfortable, breathable and elastic so as not to impede movement. The training room should be well ventilated and spacious.

Special gymnastics will eliminate painful spasms, strengthen the muscular system, help straighten a vertebra or intervertebral disc, normalize blood circulation and improve the condition of the whole body.

How to strengthen back muscles at home?

It is better to do physical exercises to strengthen your back under the supervision of a professional trainer in the gym, and if you are worried about back pain, it is all the more necessary to consult a doctor who will prescribe individual exercise therapy exercises to strengthen the back muscles. But the modern pace of life does not always allow you to find time for this, so sometimes it is easier to do them at home.

Strengthening exercises for the spine usually involve only two of the seven major muscles of the back, namely the latissimus dorsi and rhomboids. This is quite enough, since the rest do not play a big role in maintaining the vertical position of the body and, accordingly, getting rid of back pain.

Preparation for training the spinal muscles

Charging to strengthen the muscles of the back must necessarily begin with a warm-up. It will take 5 minutes, but the risk of stretching them is significantly reduced in this way. Stand up straight, feet hip-width apart. Perform each item for about half a minute.

1. Inhale air through your belly through your mouth - hold your breath for a couple of seconds - exhale all the air through your nose;
2. Rotational movements of the shoulders, first together, then alternately;
3. Stretch your neck muscles by tilting your head up and down and from side to side;
4. Alternately swing your arms up and back;
5. Raise your hands up in the "castle", lean first to the right, then to the left;
6. Rotate your hips (imagine spinning a hoop);
7. Do tilts down, touching your legs with your hands, then straighten up, arching back a little;
8. Walk on the spot, raising your knees high, help yourself with your hands;
9. Running in place;
10. Finally, take a deep breath and exhale completely.

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A set of exercises to strengthen the muscles of the back

1. Standing, pull up on your toes, pull your hands up and pull your stomach in strongly. Now slowly lean forward, grab your ankles with your hands, trying to “fold” more tightly. Then slowly unbend, taking the starting position.
2. Stand straight, feet together, cross your arms over your chest (palms on your shoulders). Bend forward, bending well, then straighten up again. After stretching your arms forward, lean forward low and slowly straighten up, then cross your arms again on your shoulders.
3. Feet shoulder-width apart, from the “standing” position, the back is as even as possible, keep the body straight, hands freely “at the seams”. Do a squat, back to the starting position. Then lean forward, swing your arms wide back, make a deep backbend and stretch your arms straight out in front of you. Then take the starting position.
4. Spread your legs wide apart, lean forward low, hands down. Make a swing with your arms so that they wind them as far as possible behind you. Next, you need to stretch your arms forward and tilt so that you touch the floor as far as possible in front of you.
5. Get on your knees, stretch your arms in front of you. Tilt forward and down until your hands are on the floor. With a jerk, spread your arms, swinging them in different directions, and return to the starting position with a push of your hands from the floor.
6. “Walking” with your hands: being on all fours, without moving your legs, move your hands to the left and back. On the right side - the same.
7. Lie on your stomach and stretch your straight arms far forward. Rising, bend back, putting your hands behind the back of your head. Extend your arms forward as you return to the starting position.
8. Lying on your stomach, join your bent arms under your forehead. Bend your forearms to the maximum. Pull the “socks” and slowly lift your legs off the floor, alternate swings up and down and slowly lower them back to the floor.
9. Roll over onto your back and bend your knees, spreading them hip-width apart and firmly pressing your feet to the floor. Hands lie relaxed along the body. Raising your pelvis high off the floor, lift your hips up, fix this position for a few seconds and slowly lower yourself back to the floor.
10. Sit on the mat and bring your legs together. Bending your right leg closer with your knee to your stomach and moving your hands up and back, make translational movements without changing the position of the bent leg. After leaning deeply forward, try to reach your left toe with your hands. Mirror the exercise. At the end of the workout, repeat the warm-up.

Exercises to strengthen the spine are best done in the morning or in the evening before going to bed.

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Disease prevention

Along with doing exercises to strengthen the muscles of the spine, it is advisable to follow useful tips in order to definitely avoid injury to them. Develop the habit of always keeping your back straight, this will support muscle tone well.

Correct posture

If you work sitting a lot, try to take breaks every hour. Do a mini: squat, do some tilts, if possible, walk a little. Do not pay attention if they look at you askance, think about what is more important to you: the opinion of colleagues or a healthy back?

If you have to stand relatively still for a long time, then to reduce the load on the spine, put one foot on a low step or some kind of stand and alternate legs alternately. When lifting heavy objects, bend your knees slightly, keeping your back straight. Thus, the load on the lumbar region will be reduced.

Exercises to strengthen the spine are designed to eliminate pathologies and deviations of its internal structure acquired in the process of life. It is worth noting that a lot depends on the condition of the spine. Outwardly, this is reflected in the gait and body movements. In addition, the activity of the main systems of the human body, such as the respiratory, digestive, cardiovascular and excretory systems, depends on this factor.

Main characteristics

Many people do not associate the appearance of headaches with disorders in the vertebral regions and resort to the ineffective use of painkillers. Meanwhile, they are quite likely to have osteochondrosis of the neck. As a result of this disease, there is an insufficient supply of oxygen to the brain, which can also affect the organs of vision.
With sedentary work and limited physical activity, not only the neck, but also the lumbar region is subjected to deformative processes, which is expressed in the development of radiculitis of the back. If the spine is in a normal state, then gymnastics will not harm it at all. Exercises will act as an excellent preventive measure to avoid the development of pathologies and changes in the spine. With existing diseases, the condition can only be improved by special physical exercises aimed at strengthening the spine.
If the vertebrae are normal and usually stretched, and the nerve endings are not subjected to compression, a high-quality flow of nerve impulses to the necessary internal organs is ensured. This, in turn, enables the tissues to receive adequate nutrition.
A set of physical exercises allows you to strengthen and improve the spine and muscle corset, thereby relieving a person from a lot of serious problems. If you do gymnastics regularly, allocating only a few minutes a day for this, then the result will not be long in coming.
All vertebral sections are trained: cervical, thoracic, lumbar. In addition, there is a strengthening of the ligaments and back muscles that support the spinal column. At the same time, posture becomes correct and confident, internal organs are stronger, and breathing is even and calm.

In this scenario, the feeling of lack of air when inhaling disappears, which is especially important for people prone to asphyxia.

Description of exercises to strengthen the spine

First of all, you need to know how to prepare for therapeutic exercises in order to strengthen the spine. To do this, it should be borne in mind that all exercises must be performed on the floor, so it is advisable to prepare a special rug. Among the variety of exercises designed to strengthen muscles and improve the spine, the following can be distinguished:

Exercise #1

Strengthening the muscles begins with the fact that you should sit on the floor, pulling your legs to the body. In this case, the feet are connected to each other. The legs are wrapped around the ankles with the chin resting on the knees. The posture should correspond to a position where the neck and back merge into one curved arc. Now you can perform back rolls with a return to the starting position. The exercise is performed at least 15 times.
As for breathing, it should be natural, and the surface on which the exercise is performed should be smooth, in order to avoid deformation of the vertebrae. This exercise strengthens the spine and develops its flexibility. It is especially useful for people suffering from rheumatism and brain diseases. In addition, it has been noticed that performing this exercise helps to restore and strengthen memory. After 5 minutes of relaxation, you can proceed to the next exercise.

Exercise #2

You should lie on your stomach and lower your face down. Connect the heels and toes of the legs together, lift the chin and rest it on the floor. Further, helping with our hands, we raise the torso to the maximum possible height, without lifting part of the body from the navel and below from the floor. The head should be thrown back, and the gaze should be directed upward. Then the body is pulled up and there is a return to the previous position. It is recommended to perform the exercise at least 7 times. If the execution of this variation is easy, then for those who wish, there is a more complex form.
First you need to repeat the above exercise, bending up and back, then turn your head to the right so that you can see the left heel. In this case, the lower abdomen should not come off the floor, arms and legs remain in the same position. Then the head is turned forward and in the same way to the left, looking at the right heel. After that, you need to bend well and throw your head up. Then comes the return to the starting position and you can go down. The exercise is repeated in reverse order at least three times. Its implementation is aimed at straightening posture in case of stoop and scoliosis, strengthening the muscular corset, as well as eliminating gastrointestinal disorders and improving peristalsis.

Exercise #3

You should confidently stand on a hard floor surface, legs apart so that the distance between them is one meter. The arms are extended to the sides, and the palms are facing down. Then, slowly, you should tilt to the right side until a feeling of tension arises in the left side. The right hand should be directed to the right foot and strive to reach it. The left arm should be extended horizontally so that the palm is above the head. Keep your legs straight without bending. In this position, you need to stay for about 10 seconds and return to the original position. Now the same exercise is done on the other side and repeated 5 times.
There is a more complex version of this exercise: the starting position is similar. The first tilt must be done down, turning in the lumbar region. The right hand should be pulled to the leg from the same side until a tension is felt in the side. The left hand should aim towards the left foot, while the right hand is straightened horizontally above the level of the head. In this position, you need to stay for 10 seconds and return to the previous position. The exercise is repeated at least 4 times in each direction. Its implementation is aimed at strengthening the spinal muscles, developing and treating sciatica.

What other exercises are used?

You should lie on your stomach and bend your knees. At the same time, the arms are extended and wound up behind the back. Then you need to grab the ankles, focus and take a deep breath. After that, the head and legs slowly rise, while bending the torso as much as possible. The head is thrown back and the breath is held. Then comes the return to the previous position with exhalation. Exercise helps to strengthen the gastrointestinal tract, while women form beautiful breasts and strengthen the chest, eliminate defects and shortcomings of the spine.
You should lie on your back with your arms raised above your head and straightened legs. In this case, the socks are pulled up. With sipping movements, the legs are stretched in turn, the heel is directed forward, and the toe is back. With each execution, you should mentally count up to 10. The exercise is repeated 20 times, after which the position changes: hands are placed behind the head so that the elbows touch the floor. The legs are joined together, the toes are pulled up. Then you should perform body movements alternately to the right and left. The exercise is recommended to be performed for 5 minutes. Result: restoration of the spine is achieved, including its individual damaged areas, scoliosis is eliminated, blood circulation improves and the activity of the gastrointestinal tract normalizes.

These exercises to strengthen the spine may well be a substitute for morning exercises or an addition to it. If you start doing them regularly, then soon you can achieve the desired results without much effort.

Not only weightlifters and bodybuilders need to regularly train their back. A good set of exercises to strengthen the muscles of the back and spine will help form a muscular corset. This is important both for an even posture and for the prevention of deformities of the spinal column. The latter often occur in adulthood, especially in sedentary people. Giving sports only half an hour every day, you can maintain the flexibility of the spine for many years and avoid many back problems.

How to do the exercises correctly

Before starting regular back muscle training, it is important make sure there are no contraindications. If the anamnesis includes diseases or injuries of the spine, then a doctor's consultation is needed. Even if loads are allowed, a number of rules should be observed to avoid injuries to the musculoskeletal system:

• perform all elements smoothly, without sudden jerks;
• constantly listening to feelings in the problem area (discomfort - a signal to stop the lesson);
• increase the load gradually, slightly increasing the number of repetitions as the muscles strengthen;
• need to practice regularly increasing discipline and consolidating the results achieved;
• beginners should not chase quantity made repetitions and sets, as well as set too frisky pace at the very beginning of the lesson.

The following set of exercises for the spine is contraindicated in chronic diseases at the acute stage, bleeding of any etiology, the presence of severe pain in the lumbar region, shoulder blades and neck.

A set of exercises to strengthen the muscles of the back at home

Four simple exercises for which no equipment or skills required, with regular performance, they will help create a reliable muscular support for the spinal column:

• Bridge hips. The element is performed from the initial lying position, while the bent legs rest with the feet on the floor, the arms are located along the torso. Exhaling, raise the hips up until the body is straightened in the hip joints, linger a little at the top point and smoothly lower the pelvis. It is desirable to perform the exercise at least 15 times. As the muscles strengthen, you can increase the load by straightening one leg at the knee while lifting the hips.
• "Bird and Dog"- an interesting and effective exercise for all groups of spinal muscles. Standing on all fours (dog pose), you need to tighten your abs and straighten your back. The transition to the bird's pose consists in the simultaneous raising of the right arm and the opposite (left) leg. At the same time, the limbs are straightened, arranged strictly horizontally and fixed for a couple of seconds. After returning to the original position, the opposite arm and leg work (do at least 5 times for each side).
• side plank especially useful for prolonged static load on the spine (standing work). Lying on your side and leaning on the elbow of one hand, place the other on the waist. Then tear off the hips from the surface and straighten the body, fixing in this position for at least half a minute. Repeat the element for the other side. To complicate the task, you can raise your leg in the process of execution or lean on the palm of a straight hand.
• lunges, designed to improve coordination, are performed from a standing position. Having fixed the palms on the waist, you need to take a fairly wide step forward, bending the legs at the knee joints at a right angle. Do 10 repetitions for each leg. You can increase the load with the help of weights (hold dumbbells in your hands).

In addition to preventing deformities and diseases of the spine, this simple set of exercises will provide excellent posture. A thin waist and a graceful gait will be another nice bonus.

People whose work involves long-term static loads on the back and those who visit the gym are recommended to perform more special elements.

An additional set of exercises to strengthen the spine (video)

Exercise machines in the gym allow you to diversify the set of standard elements for the formation of a muscular corset.

• Stretches performed on hyperextension, perfectly strengthen the rectifier muscles. From the starting position, you need to completely straighten the body, lingering for 30 seconds at the top point.
• Deadlift- Another great element for pumping rectifiers. The exercise is intended for the prevention of disorders and is contraindicated in pain syndrome. Perform tilts and extensions smoothly, holding the barbell in your hands with a direct grip.
• Element "prayer" is a vertical block pull performed on the knees. At the bottom point, when bending the torso, the head should touch the floor.
• hyperextension you can do it on fitball. Starting position - lying on the stomach on the projectile with palms fixed on the back of the head and lowered torso. When unbending the body, straighten and linger for half a minute in this position.
• Stretching with a fitball- one of the simplest, but very useful exercises for the back. You just need to lie on the projectile with your stomach and relax the muscles of the whole body as much as possible. You can stay in this position for as long as you like.

These exercises are not only guarantee of a strong muscular corset but also excellent remedy for back pain. Supplementing them with a standard training program, you can do not be afraid of scoliosis and osteochondrosis even with many hours of sedentary work in the office. At the same time, it is important to get up from the workplace every hour in order to slightly stretch the muscles and activate blood circulation.

The effectiveness of exercises for the back in diseases of the spine

Scoliosis and osteochondrosis- the most common pathologies of the musculoskeletal system. The first diagnosis is made at any age, since the curvature of posture can be earned in childhood. Wherein back muscles atrophy and hold the spinal column in wrong position. Special stretching and muscle strengthening exercises are the best way to correcting the situation.

A set of exercises for scoliosis (video)

Osteochondrosis is a more “age-related” disease, which is cartilage degradation intervertebral discs. Accompanied by impaired mobility of the spinal column, periodic pain and deterioration of tissue nutrition. In this case, you should be careful, but if the case is not very advanced, the exercises help restore mobility and relieve pain.

Training for osteochondrosis (video)

Performing a set of simple exercises to strengthen the muscles of the back and spine daily, you can restore health and maintain it for a long time.

The state of the supporting column directly affects the functioning of the body: any violations adversely affect cardiac activity, respiration, the digestive system, and the central nervous system. With aging, under high loads and physical inactivity, the discs lose their structure, become thinner, hernias appear, the ligaments weaken, the intervertebral joints are destroyed.

How to stop negative processes? How to strengthen the spine? It is necessary to pay attention to health, engage in physical education, perform a set of exercises for the back, eat right. Doctors' recommendations will help maintain the elasticity of muscles, ligaments, and bone strength.

Causes of destruction of vertebral structures

You should not think that problems with the parts of the musculoskeletal system appear only in older people: many negative factors provoke the development of pathologies of the supporting table in young people and middle-aged people. If you do not strengthen your back and spine, then you can get a "bouquet" of intractable chronic diseases.

Negative factors:

• lack of vitamins, phosphorus, magnesium, calcium, manganese;
• insufficient fluid intake;
• the habit of hunching over while working, watching TV;
• unwillingness to pay attention to physical development;
• sedentary work;
• hard, low-quality water with an excess of mineral salts and chlorine;
• professional sports: all types associated with a high risk of injury, overload, weight lifting;
• due to the type of activity, you have to stand or sit for a long time, tilt your head;
• low physical activity;
• hormonal failure during menopause, against which the vertebral bodies are destroyed - develops;
• lifting and moving heavy loads;
• , other diseases of the spine;
• work at the computer, especially when the height of the chair is incorrect, the position of the back and legs is uncomfortable due to the use of uncomfortable furniture;
• , wrong mineral exchange;
• bad habit of carrying a heavy bag in one hand;
• congenital defects of the spine;
• endocrine pathologies;
• frequent stress, nervous overload;
• high intensity exercise in the gym.

There are other harmful factors:

• extra pounds or, conversely, excessive thinness, exhaustion against the background of serious illnesses or the use of fashionable diets;
• prolonged wearing of shoes with heels;
• soft, high pillow, uncomfortable mattress;
• there are close people in the family with pathologies of the supporting column;
• prolonged stay in an uncomfortable position, including when performing gardening work;
• jumping into the water, falls, injuries, refusal to use seat belts.

Important! Be sure to strengthen the back muscles during pregnancy, after the birth of the baby. Vertebrologists indicate: excessive load on the support column in women with a small child adversely affects the elements of the spine and general condition. During the day, a young mother lifts and puts the baby dozens of times in a crib / on a changing table, carries it in her arms, leans over with a weight that cannot be held for a long time, often independently carries a baby stroller with a baby to the floor (in general, 15-20 kg) without an elevator. If you do not strengthen the spine and back muscles, then in a year or two (or much earlier) you may encounter severe damage to the lumbar zone (more often) and other departments.

How to strengthen the spine: general rules

Five important rules:

• Give up a sedentary lifestyle, but remember the dangers of overload. During the day, warm up, bend your knees, do neck exercises, get up from your office chair, walk. Sedentary work is no less harmful to the vertebrae and cartilage than being on your feet and excess movement.
• Listen to the advice of nutritionists, make the best diet. Give up alcohol, smoking. Do not eat foods that adversely affect cartilage and bones. Smoked meats, excess salt, fried and fatty foods, pickled vegetables, sour fruits, items with purines, oxalic acid are of little use.
• Clarify which exercises and sports are useful for the support post, exercise regularly. Go to the pool more often: doctors recommend not only, but also exercises in the water.
• Refuse to move cargo, the weight of which exceeds the norms for a certain age and gender. Wear a support belt to reduce the load on the lower back.
• Reduce the risk of a negative impact on the spine: arrange a sleeping and working place, refuse to stay in an uncomfortable position for a long time, especially with a bent back and head down.

Gymnastic exercises

Go to the address and learn about the symptoms of a pinched sciatic nerve during pregnancy and the features of pain therapy.

Effective exercises:

• First step- warm-up, study of all departments - from the neck to the legs;
• slopes with a gymnastic stick. Put your feet shoulder-width apart, put the stick behind your back to the level of your shoulder blades, elbows bent. Slowly bend, strain your back, linger for 3-5 seconds, slowly rise. Strengthening the back muscles, increasing the flexibility of the support column;
• from a standing position(feet together) slowly bend over, try to reach the floor with your fingers. With a good stretch, you can clasp your knees with your hands for a few seconds, then gently straighten your back;
• lunges. Hands on hips, back straight, step forward wide, thigh parallel to the floor, knee angle 90 degrees. The muscles of the back and buttocks are strengthened, coordination of movements improves. Repeat lunges for each leg 8 to 10 times;
• side plank. Stabilization of the spine, protection against overloads, active strengthening of the muscles of the cervical zone and back. Lie on the floor (on your side), rest your elbows on a hard surface (be sure to place your elbow strictly under your shoulder). Tighten your muscles, raise your hips, stretch your neck: all departments should be on the same line. You need to start with 10 seconds, try to hold out for 30-40 seconds. Repeat for the other side;
• exercise for the muscles of the back, buttocks and legs. Lie on your back, spread your lower limbs, approximately shoulder-width apart, press your feet firmly against the mat, stretch your arms along the body. Actively tighten the gluteal muscles, tear off the pelvis, hips up. When performed correctly, the body is stretched in a straight line from the shoulders to the knees. Hold for 5-7 seconds, gently lower. Good unloading for the spine, strengthening the abdominals and back;
• snake pose. Yoga exercise. Active stretching of the spine, strengthening the muscle corset, working out all parts of the back. Lie on your stomach, legs together. Raise your head, strongly stretch your shoulders up, arch your back, wait a few seconds, slowly lie down on the floor. It is important to ensure that there is no acute pain in the spine, at first the amplitude is minimal;
• simple exercise for the legs, spine and back. Put a regular chair closer to the rug. Lying on your back, bend your legs, put them on the seat. In this position, the spine is actively unloaded, blood circulation in the pelvis improves, pain and tension decrease. The duration of the exercise is 2-3 minutes;
• stretching the back on the fitball. You will need a large elastic ball for classes. You need to lie on your stomach on a fitball, lower your arms forward, relax your back muscles. Hold the body in this position for as long as possible, at least two to three minutes.

Rules and nutritional features

Exercise is important for strengthening the back and spine, but without a sufficient supply of nutrients, the bone and cartilage structures of the supporting column will be weak. Vitamins and minerals are found in affordable products, you just need to adjust the diet, abandon harmful items. The best option is to steam, bake dishes, less often use fried, pickled, smoked.

The table lists useful substances and foods with a high content of minerals / vitamins for spinal health. It is important to know: an excess of valuable components is not beneficial, all products must be consumed in moderation.

To strengthen the spine, you need to pay attention to health every day. Gymnastics and proper nutrition are essential components for the strength of muscles and bone structures. Women after 40 years of age should regularly monitor the state of the hormonal background, otherwise you may encounter a dangerous disease - osteoporosis. You should always remember about the negative factors that worsen the health of the support pillar, and avoid harmful effects.

Find out more useful information on how to strengthen the muscles of the spine after watching the following video: