Almost all vertebral pathologies are accompanied or based on spasms of different muscle groups. The muscles can remain in a spasmodic state for years, blocking the intervertebral discs and creating their deformation. The root cause of back pain is not disc protrusion and hypertrophied growth of vertebral bone tissue, but muscle blockade. If the spasm is relieved in time, the spine has a better chance of remaining healthy.
How to relax your back muscles
What are the dangers of prolonged muscle tension?
When muscles are in a state of spasm for a long time, a number of pathological problems occur, the main of which is severe pain. But, in addition to pain as a result of compression of the nerve roots, other diseases can occur. Due to severe stress, over time the spinal column becomes deformed and curved. This can lead to pain not only in the back, but also in the internal organs, as their oxygen supply is disrupted and they are displaced into neighboring cavities.
When the neck muscles are tense, vision often suffers as a result of compression of the optic nerves. Many people confuse the signs of muscle strain with the symptoms of osteochondrosis. When using any option for proper muscle relaxation in the cervical, thoracic or lumbar spine, the main thing to remember is that relaxation massage techniques, training and medications will differ from each other.
Why does muscle spasm occur and how to deal with it?
So, a person made a sudden movement, pulled a muscle, sat in a draft, was in a static position for a long time in an uncomfortable position, and a muscle spasm occurred.
Muscle spasms often occur after exposure to a draft
The mechanics are as follows: at the moment of spasm, all intramuscular fibers simultaneously contract, forming a kind of protective shaft, trying to protect the tissue from further irritation. Pain occurs and intensifies, creating even greater muscle tension.
Most often in the human body, the spinal (lumbar) and cervical muscles spasm. For some people, one or more of these muscles (and sometimes both) are constantly tense. These areas are the most sensitive to stress. And a person most often “exposes” them to attack.
Superficial back muscles
Deep back muscles
By the way. Spasmodic back pain, if accompanied by severe numbness of the skin tissue, tingling, muscular dystrophy, may indicate such serious pathologies as a ruptured intervertebral disc or nerve.
Acupuncture
A treatment method based in ancient China. The essence of the procedure is that specialists apply needles to acupuncture points. What happens in the body during acupuncture?
| What is being produced and happening | What effect is achieved |
| Endorphins and enkephalins (hormones of joy) | General analgesic effect |
| Cortisol | Strong anti-inflammatory and decongestant effect |
| Serotonin synthesis is activated | The mood improves, there is an improvement in well-being and a surge of vitality. Enhances the effect of anti-inflammatory and analgesic drugs |
In addition, venous and arterial circulation, microcirculation of organs and tissues significantly improves. Swelling is significantly reduced, and the regeneration process begins. Muscle tone is normalized and spasms of the paravertebral muscles disappear.
Relax muscles and relieve pain
In order for a patient with acute pain to reduce tension in the lumbar region, you should lie on your back, for example, near a chair (or other elevation) and place your shins on the chair, bent at the knee and hip joints at an angle of about 90 degrees. In order to quickly and effectively relieve tension in the lower back and eliminate pain, you will need an Exart or Exart Mini exercise machine. It is necessary to hang the legs, bent at the hip and knee joints, on one suspension, and the pelvis on another wide suspension, so that a slight stretch is felt in the lumbar region, there is no pressure, and the pelvis is in a suspended state. This position allows you to relieve pain or significantly alleviate it, and prepare a person for exercise.
- In this position, you need to gently and smoothly turn your pelvis to the left and right, using your legs as a lever. In this case, the chest does not work. Gradually, the amplitude of movement needs to be increased.
- To relieve pain associated with edema, in this position the technique of “opening the intervertebral space” is performed - the pelvis is rotated to one side gradually, with proper breathing. If the direction of rotation is chosen correctly and the pressure in the intervertebral space decreases, you will feel relief. If the condition worsens, you should change the direction of movement to the opposite.
Hold in the abducted maximum position for up to 6 inhalations and exhalations, return to the straight position, repeats with a gradual increase in the amplitude of movement. Relaxation. This exercise relieves pain in cases of lumbar protrusion or intervertebral hernia.
By changing the height of the pelvis above the surface, you can shift the traction up to the area of the upper lumbar vertebrae.
- To equalize muscle tension, relax tense muscles and stretch shortened muscles, you will need a qualified specialist who knows the Exart technique.
- Now you need to activate the deep muscles. One more person will be needed to help. Relax. Cross your arms over your chest and place your hands on your shoulders. The pelvis remains in a suspended, relaxed state, but the other person, with slight movements of the fingers or hands, now tries to tilt your pelvis and/or legs to the left or right, and you tense your torso muscles so that your body remains motionless.
At the same time, in order to maintain the position of your torso, you will need to tense the deep muscles of the lumbar region. The exercise is performed as before - inhale-exhale, tense, hold for 4-6 cycles, inhale-exhale, relax.
Inhale, exhale, tense the deep muscles below the navel. Leaning on your legs and shoulders, maintaining tension in the deep muscles, you need to lift your pelvis up. Hold in this position for 6 breaths. Relax slowly.
Relaxing massage
It has been used since ancient times to relieve tension. However, even in our time it is a relevant and best way to combat back discomfort. In order for the massage to be performed correctly, several rules must be followed:
- Choose a comfortable environment in which you can relax your whole body.
- Use various oils, mixtures, creams. Massage is performed only on the naked part of the body.
- It is not recommended to take breaks; changing techniques should occur smoothly.
- The duration of the massage should not exceed 25 minutes.
- It is necessary to start and end a relaxing massage with elements of stroking;
- Before the procedure, do not eat for at least 60 minutes.
The master's hands should always be warm. The first session lasts no more than 10 minutes
The main techniques are stroking, rubbing, kneading, patting and vibration. You should not use a lot of force, movements should be smooth and slow.
How to improve your posture
Orthopedic chair
If you have a sedentary job, for example, you work as a programmer, then in order to prevent various diseases of the spine, it is recommended to take regular breaks (preferably every hour). Do a little exercise for your back: walk around the room a little, bend in different directions, squat and turn your head . This will improve blood circulation in the spinal area.
Improving posture
While standing for a long time, place one foot on a small hill (stand or step), and then change legs. Such manipulations allow you to relieve the spine, which, if you stand for a long time in relative immobility, experiences increased stress. You also need to have the right approach to lifting weights. Watch your body: while lifting a heavy object, your back should remain straight and your legs slightly bent at the knees. This will prevent various injuries to the lumbar region.
If you want to learn in more detail about the ways and methods of dealing with stoop in adults, and also consider alternative options for correcting posture in adults, you can read an article about this on our portal.
What is correct posture
It is also recommended to sleep in a certain position so as not to put strain on the lower back. First of all, to improve your posture, you should lie on your back, placing a small pillow under your feet (under your knees). At the same time, doctors do not recommend sleeping on your stomach or side, as this negatively affects the health of the lumbar region.
Breathing exercises
It is a good method for eliminating pain in the neck, thoracic and lumbar region resulting from muscle tension. In order to achieve relaxation, you must perform the following exercises. Take a deep breath and tense your muscles as much as possible, relax them as you exhale. Then take a deep breath without tension, exhale with complete relaxation of the body (in a specific area of the back).
While inhaling deeply, tense the muscles as hard as you can and keep them in this state for as long as a person can (at least 25–30 seconds). Relax with a deep exhalation. Close your eyes, breathe deeply through your nose. Mentally pass through the location of the pain a feeling of well-being and bodily satisfaction for several minutes. It is recommended to repeat each exercise 10 times. When performing breathing exercises daily, the tension almost completely disappears on days 4–6.
Muscle spasm during back pain - pathogenesis, diagnosis and treatment
B
Back pain or dorsalgia is one of the most common complaints in general medical practice. Many patients experience an increase in the tone of individual muscles of the back and limbs (muscle spasms), which can lead to spinal deformation (scoliosis, changes in physiological curves) and limitation of its mobility. Most often, muscle spasm during dorsalgia is a manifestation of reflex or compression complications of spinal osteochondrosis or myofascial pain [1,5,6].
The development of spinal osteochondrosis - degenerative damage to the cartilage of the intervertebral disc and reactive changes in the adjacent vertebral bodies - is associated with repeated injuries (heavy lifting, excessive static and dynamic load, falls, etc.) and age-related degenerative changes. The nucleus pulposus, the central part of the disc, dries out and partially loses its shock-absorbing function. The fibrous ring, located along the periphery of the disc, becomes thinner, cracks form in it, towards which the nucleus pulposus moves, forming a protrusion (prolapse), and if the fibrous ring ruptures, a hernia. In the affected spinal segment, relative instability of the spine occurs, osteophytes of the vertebral bodies develop (spondylosis), and ligaments and intervertebral joints are damaged (spondyloarthrosis). Disc herniations in the posterior and posterolateral direction can cause compression of the spinal root (radiculopathy), spinal cord (myelopathy at the cervical level) or their vessels. Pain reflex syndromes, which are caused by irritation of pain receptors in the discs, ligaments and joints of the spine, are observed much more often than compression ones.
The development of myofascial pain is associated with muscle overstrain, leading to dysfunction of myofascial tissue. For each muscle there is an independent myofascial syndrome, with a characteristic localization of pain when the trigger zone is irritated, spreading beyond the projection of the muscle to the skin surface. Active trigger point
– a constant source of pain that increases with palpation in the muscle;
a latent trigger point
causes pain only when palpated. There are no neurological symptoms of damage to the nervous system, except in cases where tense muscles compress the nerve trunk.
Muscle spasm
, which occurs as a manifestation of neurological complications of osteochondrosis or myofascial pain, represents
the basic
pathogenetic mechanism of the pain syndrome, causing its maintenance and intensification, according to the principle of a “vicious circle” [2–4].
Muscle spasm is less pronounced in other diseases manifested by back pain, which has a certain diagnostic value. At the same time, if the pain syndrome lasts for a long time and there are accompanying symptoms (fever, weight loss, signs of a somatic, neurological and/or mental disorder), a thorough examination of the patient is necessary to identify more rare diseases manifested by back pain and muscle spasms [1, 5].
In addition to complications of spinal osteochondrosis and myofascial pain, the cause of dorsalgia with muscle spasm can be:
- diseases of the spine, pelvic bones and large joints (inflammatory diseases, osteoporosis, fractures of the spine and bones, tumors and metastatic lesions of the spine, spondylolisthesis, etc.);
- neurological diseases (spinal cord tumor, syringomyelia, etc.);
- diseases of internal organs (coronary heart disease, urolithiasis, diseases of the pelvic organs, etc.) by the mechanism of referred pain;
- mental illness (somatoform syndrome).
In addition to a neurological examination, to identify these diseases, consultations with specialists (rheumatologist, traumatologist, urologist, psychiatrist, etc.) may be required, as well as additional research methods:
- X-ray of the spine or pelvic bones or large joints;
- clinical and biochemical blood test;
- computed x-ray tomography or magnetic resonance imaging of the spine, etc.
Treatment of muscle spasm due to dorsalgia
based on the treatment of the underlying disease, if possible. In most cases, which are caused by complications of spinal osteochondrosis and myofascial pain, the following main directions of therapy can be distinguished.
Treatment of muscle spasm
due to complications of osteochondrosis and myofascial pain, in the acute period it is based on rest, avoidance of sharp bends and painful positions, post-isometric muscle relaxation (for myofascial pain).
In the acute period, it is better to carry out treatment at home, without forcing the patient to visit the clinic for injections or physical therapy, the benefits of which are much less than the harm associated with the high probability of increased pain in connection with a visit to the clinic. It is recommended to take muscle relaxants
, and in case of severe pain, also analgesics and non-steroidal anti-inflammatory drugs. If movement is necessary, it is advisable to wear a neck or lumbar corset (fixing belt). You can use physiotherapeutic analgesic procedures, rubbing ointments, compresses with a 30-50% solution of dimexide and novocaine, novocaine and hydrocortisone blockades, local injection of anesthetics into trigger zones (for myofascial pain). When pain subsides, a gradual increase in physical activity and muscle strengthening exercises are recommended.
Currently, bed rest is recommended only in the first (1–4) days and mainly in cases of severe pain. After this, it is advisable to gradually increase physical activity; the patient should be protected from excessive muscle tension (prolonged sitting, carrying heavy objects, driving a car, etc.). Rapid activation of patients and their gradual return to work reduce the likelihood of chronic pain syndrome [6].
Muscle relaxants are
the basic “link”
in the pathogenetic therapy of muscle spasms during dorsalgia.
Muscle relaxants reduce pathological muscle tension, reduce pain, improve motor functions, and facilitate physiotherapy and exercise therapy. Treatment with muscle relaxants begins with the usual therapeutic dose and continues as long as the pain syndrome persists. It has been proven that for dorsalgia that occurs as a result of muscle spasm, the addition of muscle relaxants to standard therapy (non-steroidal anti-inflammatory drugs, analgesics, physiotherapy, therapeutic exercises) leads to a more rapid regression of pain, muscle tension and improved spinal mobility.
Tolperisone (Mydocalm), tizanidine, and, less commonly, baclofen and diazepam, in individually selected doses, are used as muscle relaxants for dorsalgia. Muscle relaxants are usually not combined.
Mydocalm (tolperisone)
has a predominantly central muscle relaxant effect. A decrease in muscle tone when taking the drug is associated with a depressive effect on the caudal part of the reticular pharmacy, suppression of spinal reflex activity, and a central anticholinergic effect. The drug has a certain central analgesic effect and a slight vasodilator effect. Mydocalm is prescribed orally at a dose of 150 mg two or three times a day. For a quick effect, the drug is administered 1 ml (100 mg) intramuscularly twice a day or intravenously in saline once a day.
The advantages of Mydocalm are the absence of significant side effects and good interaction with non-steroidal anti-inflammatory drugs, which in many cases makes it possible to reduce the dose of the latter and, as a result, weaken or even completely eliminate their side effects (primarily the risk of ulcerative lesions of the gastrointestinal tract) without reducing the effectiveness of treatment.
An important advantage of Mydocalm over other muscle relaxants is the absence of sedation and muscle weakness when taking it
.
This benefit was demonstrated in a double-blind, placebo-controlled study
involving 72 healthy volunteers (36 men and 36 women) aged 19 to 27 years (mean age 21.7 years) [2].
It lasted for 8 days, during which volunteers randomized to receive 150 or 450 mg of Mydocalm per day in three divided doses or placebo, also in three divided doses. Neuropsychological studies were carried out in the morning on the first and last (eighth) days of the study before, 1.5 hours, 4 hours and 6 hours after taking Mydocalm or placebo. They included a study of simple reaction speed, psychomotor coordination (eye, hand and foot movements), and a study of Welzel color scales. The good tolerability of Mydocalm and the possibility of prescribing it in cases where the patient continues to drive a car or his activity requires maintaining quick reactions and attention
, is proven by the results of the study, which did not show any differences in the groups taking Mydocalm at a dose of 150 or 450 mg, and the placebo group , according to the specified parameters.
Efficacy and safety of using Mydocalm for painful muscle spasms
was evaluated in 110 patients aged 20 to 75 years
in a double-blind, placebo-controlled study
[3].
In eight research centers, patients were randomized to receive Mydocalm at a dose of 300 mg per day or placebo in combination with physiotherapy and rehabilitation for 21 days. The pain threshold of pressure, measured using a special device (Pressure Tolerance Meter) at 16 symmetrical points of the torso and limbs, was chosen as the main criterion for the effectiveness of treatment. Patients subjectively assessed their condition based on pain intensity, sensation of muscle tension and spinal mobility in 4 degrees of severity: none, slight, moderate and severe. The physiotherapist also assessed muscle tension and spinal mobility according to 4 degrees of severity: none, slight, moderate and severe. At the end of treatment, the investigator and patient provided an overall assessment of the effectiveness and tolerability of the drug. Before the start of treatment and after its completion, a detailed clinical and laboratory examination was carried out, including an ECG, blood pressure measurement, and a biochemical blood test for 16 indicators. Placebo control
showed
significant effectiveness of Mydocalm in the treatment
of painful muscle spasms, measured objectively using a special device. The difference between the treatment and placebo groups was noted already on day 4, it gradually increased and became statistically significant on days 10 and 21 of treatment, which were chosen as endpoints for evidence-based comparison. These days, a positive effect is noted in the majority of patients and, to a certain extent, is supplemented by concomitant physiotherapy. However, as the comparison results show, the effect was significantly higher in the active treatment group. This confirms the effectiveness of Mydocalm as a treatment for painful muscle spasms. An analysis of the subjective assessment of the results of treatment given by patients after its completion (21 days later) showed that in the group of patients receiving Mydocalm, a very good assessment of the treatment was significantly more common. There were no significant differences in the tolerability of Mydocalm and placebo. ECG, biochemical and hematological parameters also did not differ in the Mydocalm group and the placebo group.
The effectiveness of Mydocalm in the treatment of acute lumbar pain
was evaluated
in a double-blind, placebo-controlled study
in 255 patients aged 18 to 60 years [5]. Patients with a duration of lumbodynia of up to 5 days were randomized to receive Mydocalm at a dose of 450 mg per day or placebo for 14 days. In both groups, patients could take paracetamol up to 1000 mg three times a day. Quality of life was measured using the Roland–Morris scale. At the end of treatment, patients assessed the effectiveness of the treatment they received on a 5-point scale, and the number of days spent on sick leave was determined. Over the course of two weeks, the condition of the patients in both groups improved significantly: pain decreased and the range of active movements increased. Moreover, from the 7th day until the end of treatment, in the group of patients taking Mydocalm, a higher quality of life was noted on the Roland-Morris scale than in the placebo group. The most pronounced differences between the groups were found in the ability to perform various types of physical activity. In the group of patients taking Mydocalm, a tendency towards a decrease in the duration of temporary disability was revealed in comparison with the placebo group. During the treatment period, no changes were noted in clinical and biochemical blood tests. There were no differences in the frequency, nature and severity of side effects between the Mydocalm and placebo control groups.
conclusions
1. Muscle spasm occurs in most patients with dorsalgia caused by complications of spinal osteochondrosis and myofascial pain.
2. Tonic muscle tension increases pain, contributes to spinal deformation, and limits its mobility.
3. The use of muscle relaxants breaks the vicious circle of “pain -> muscle spasm -> pain” and allows you to reduce the dose of analgesics, non-steroidal anti-inflammatory drugs, and facilitates therapeutic exercises.
4. For the treatment of painful muscle spasms, the effectiveness and safety of the use of Mydocalm, a muscle relaxant without sedation, has been proven.
Literature:
1. Diseases of the nervous system. Guide for doctors. Edited by N.N. Yakhno, D.R. Shtulman. – M., 2001, volume 1.
2. Dulin J., Kovacs L., Ramm S. et al. Evaluation of sedative effects of single and repeated doses of 50 mg and 150 mg tolperisone hydrochloride. Results of a prospective, randomized, double-blind, placebo-controlled trial // Pharmacopsychiat. – 1998. – Vol. 31. – P. 137–142.
3. Pratzel HG, Alken R.-G., Ramm S. Efficacy and tolerance of repeated doses of tolperisone hydrochloride in the treatment of painful reflex muscle spasm: results of a prospective placebo-controlled double-blind trial // Pain. – 1996. – Vol. 67. – P. 417–425
4. Hodinka L., Meilinger M., Szabo Z., Zalavary I. Tolperisone (Mydocalm) in the treatment of acute low back pain // Praxis. – 2002. – Vol. 11. – P. 61–67.
5. Victor M., Ropper AH // Adams and Victor's principles of Neurology. New York. 2001
6. Waddel G. The back pain revolution. Churchill Livingstone. 1998.
Yoga therapy
This is not only a set of exercises, but also spiritual improvement, which helps to relax and find harmony between body and soul. Yoga classes are conducted in a calm environment, without concentrating on extraneous things. Classes will take no more than 30 minutes a day, but after them patients feel complete relaxation.
The main techniques for relaxing the muscles of the lower back, cervical and thoracic region are:
Home yoga complex for the back and spine
- Tailor's Pose (Sukhasana).
- Seated Leg Fold (Paschimottanasana).
- Fetal pose (Garbhasana).
- Seated twist (Ardha Matsendrasana).
- Goddess Pose (Utkata Konasana).
- Wind Release Pose (Pavanamuktasana).
- Pigeon pose (Kapotasana).
- Fish Pose (Matsyasana).
All asanas are suitable for both women and men and are recommended even for children over 12 years of age.
Important! You need to do the exercises regularly, then in just a few weeks muscle spasms will completely disappear, your back will get tired much less, and your spinal column will be more mobile.
What is it for?
With the development of the Internet, more and more people are living sedentary lifestyles, working in a sedentary position all day long. But to keep your body in good shape, you need to regularly exercise and perform special gymnastic exercises. And since the spine is the basis of the entire human body, the first thing you need to do is strengthen it.
Strengthening the spine is very important
The main task of back exercises is as follows:
- elimination of discomfort and pain in the spine, which often arise against the background of various pathologies, for example, scoliosis;
- increasing the plasticity and flexibility of the body;
- enhancing the therapeutic effect in the treatment of various diseases, as well as preventing their recurrence.
Anatomy of the back muscles
Depending on the goal pursued by a person, a set of exercises for the back can be divided into two main categories:
- strengthening exercises designed to strengthen the muscle frame. Such exercises are used not only in the treatment of various diseases, but also for preventive purposes (with their help you can prevent the development of serious complications);
- exercises to stretch the back muscles . As a rule, stretching exercises are prescribed for the treatment of a curved spine, osteochondrosis and other diseases.
Why does the spine need loads?
On a note! Regardless of the type of exercise, the desired therapeutic effect can only be achieved if all movements are performed correctly. Otherwise, if you neglect the advice of doctors, you can harm your body even more.
Physiotherapy
She has always helped with back pain of various origins. When there is tension in the lower back, changes occur in the biomechanics of the body, the body becomes warped, and movements become unusual and strange. It is quite difficult to cure this condition, since the return to a healthy state occurs through pain. Special physical therapy (entire video courses) has been developed to help stretch and relax the back muscles.
By regularly performing simple exercises, you can achieve smooth posture and body flexibility. It is better to perform gymnastics in the morning, 1.5–2 hours after eating.
- Sitting on a chair, legs together, arms down along the body. The head is turned to the sides until it stops. After 5–8 repetitions, perform rotations of the entire body, while keeping your legs in place.
- The starting position is the same. The head leans forward, pressing the chin to the chest. Perform at least 10–15 repetitions.
- Feet shoulder-width apart, bend forward as you exhale, toes should touch the floor. While inhaling, start position. You need to perform 5-7 repetitions, slowly, without straining or bending your legs.
- Feet shoulder-width apart, bend to the sides. When leaning to the right, the right hand slides along the outer surface of the thigh. At the lowest possible inclination, you must stay in this position for 25 seconds. Then slowly rise to the starting position. Repeat the same in the other direction. Perform 10–15 bends in both directions.
- Feet together, standing position. Sit on your toes, exhaling air. The neck, arms and body bend forward. The chest is pressed tightly against the hips, and the arms are clasped around the knees. As you inhale, slowly stand up and take your starting position. You need to perform 5-7 repetitions.
- Lying position on your back, with a hard cushion under your lower back. you need to bend your whole body and hold it in this position for 10–15 seconds. Perform 5-7 repetitions. Gradually increase the time of tension of all muscles.
The Science of Relaxation
Muscles compressed in spasm bend the spine . The vertebrae shift and compress the neurons coming from the spinal cord. This can cause pain in any organs. It may “shoot” in your chest, you will think that there is a problem with your heart, but it’s all the same nerves.
Constant tension in the neck makes it difficult for the optic nerves to function normally, and vision may begin to deteriorate. The nerves that control the diameter of small blood vessels are also affected, limiting blood flow to the head. Chronic tension causes blockage of blood vessels and contamination of muscle fibers. The skin covering the muscles in this area becomes flaccid and dry.
The negative effects can go on for a long time. So know: behind most ailments there is one reason - the muscles of the back and neck have forgotten how to relax on their own. With their spasmodic tension they put pressure on the spine and bend it. But salvation is in your hands. You should regularly perform special gymnastics plus lifestyle recommendations, and your life will again become painless and joyful.
Preparing for gymnastics
Before you start exercising, you need to remove any discomfort in your muscles. Doing gymnastics through pain will only make it worse. If the muscles in your lower back are tense, sit on the edge of a bed or sofa, the surface of which (this is important!) does not sag too much. Now lean back and use your hands to pull your knees towards your chest. Catch a position in which the unpleasant sensations completely go away. Lie down like this for a couple of minutes and get up so as not to strain your muscles again. Do you feel them tightening up again? Then try to jump up quickly, rolling like a tumbler.
Lie down again, bringing your knees to your chest. Swing your legs left and right. Relax and place your feet on the bed. If tension has accumulated in your shoulders and upper back, sit loosely and lean back in your chair. Place your hands on the back of your head. Sit like this for a couple of minutes and carefully, so that your muscles don’t accidentally tense up again, lower your arms. Take the time to look for positions in which the muscles relax and the pain disappears. You need to turn back and forth, find a comfortable position, hold it for a couple of minutes, and then, trying not to tense up again, return to the normal position.
Exercises for neck pain
Do each of them 5 times twice a day. For the first couple of weeks, do only the first three exercises; the rest should be added later.
1) Slowly tilt your head forward as far as you can. Then tilt it back - also all the way.
2) Slowly turn your head from side to side, as far as possible.
3) Bend your head to your shoulder without moving towards them. Then to the other shoulder.
4) Place your hands on your forehead and tilt your head forward, overcoming resistance. Hold this for about five seconds. Move your hands to the back of your head and tilt your head with resistance. Tilt your head left and right in the same way.
5) Take a light (1.5-2 kg) weight in your hands and keep them straight down. Shrug your shoulders slowly.
Relaxing the back muscles
1) Stand up straight, place your hands on your waist. Raise your right shoulder , lower it. Do the same with your left shoulder .
2) Get down on all fours, resting your knees and palms on the floor. Press your chin to your chest. Now bend your back upward, rounding it.
3) The same, but in a standing position: put your hands on your belt, turn your elbows forward. Tuck your chin to your chest and round your back, arching it back.
4) Lie on your stomach, place your hands under your hips, straighten and bring your legs together. Lift your feet off the ground, trying to raise them as high as possible. Hold them in the maximum position until the count of two and slowly lower them.
5) Continue to lie on your stomach, but clasp your hands behind your back. Raise your head and lift your shoulders off the floor, extending your palms towards your feet. Hold the maximum position until the count of two and slowly lower.
6) Roll over onto your back. Using your hands, pull your knees towards your chest. Bend your head towards your knees. Stay in this position for a few seconds, then relax.
Complex for the lower back
1) Half push-ups. Lie on your stomach. Without lifting your pelvis from the floor, do push-ups on your hands, arching your back.
2) Roll over onto your back. Press your feet firmly into the floor and bend your knees. Cross your arms and place your palms on your shoulders. Raise your head and shoulders as high as possible, while pressing your lower back and feet toward the floor. Stay in this position until the count of two.
3) Land navigation. Lie on your stomach and raise your left arm and right leg as if swimming crawl. Hold until the count of two, then switch arms and legs as if you were swimming.
4) Visit the pool, but make sure the water is warm. For chronic lower back pain, swimming helps without equal.
All of the above exercises should be performed with a positive emotional attitude, at an average pace, with even breathing. The most important thing: after the tension phase, there must be a phase of complete relaxation, otherwise the exercises will lose their meaning.
When performing any of the above exercises, be careful. If they hurt, stop doing them. But if you feel improvement a day or two after the exercises, then they are safe for you.
Other recommendations
Physical education is physical education, but there are other important nuances that are useful to remember.
Choose a chair that provides good lumbar support. If this option is adjustable, start with the lowest position and move up until you find the most comfortable one.
Try to keep your head straight, without lowering or lifting your chin. If you have to look at the monitor for a long time, place it at eye level.
When it's cold and damp outside, don't forget to wrap your neck with a scarf.
When working sedentarily, even if your work is in Krasnodar, where there is a wonderful climate and excellent working conditions, take short breaks regularly (about once an hour) to warm up. You can just walk along the corridor, climb the stairs two or three floors. But it would be better to stretch and bend.
There is such a very useful invention: fitball. Exercises performed on large (55-65 cm) rubber balls are not only fun, but also extremely beneficial for the back and neck.
Sign up for physical therapy. Modern medicine has reached incredible heights, and your doctor will prescribe precisely and targeted exercises for you. The main thing here is to have less independence.
Try to eat healthy foods and indulge in negative emotions less. Stress is one of the main causes of neck .
It is useful to hang from a bar if possible. Make it at home, for example, in some doorway. Every time you pass by, hang for a few seconds, swinging moderately in different directions. At the same time, the back muscles significantly relax, and the vertebrae strive to return to their normal position.
Visit a chiropractor to have the vertebrae in place. But remember: having a medical center license does not in itself give its employees the right to dig into your back. Each specific therapist must have a personal certificate and permission to carry out medical procedures.
Many neck and back problems begin with an improperly designed sleeping position. It is important to have a firm mattress that does not sag deeply in the middle. The pillow should also not be overly soft; sometimes it is worth abandoning it completely. It is best to purchase a special orthopedic mattress and pillow. Their shape is specially selected to help relax the muscles of the back and neck . On these, you fall asleep sweetly as soon as you lie down, and wake up completely rested.
Source: ekaterinodar.ru
Medicines
Used only when the pain becomes unbearable. Medicines such as muscle relaxants perfectly relieve spasms of skeletal muscles, eliminating the cause of pain. The most famous and best remedy that does not have a sedative effect is Mydocalm. It is allowed even for children from 3 years of age.
If the above methods do not relax the muscles, then you need to contact a specialist for help as soon as possible. There may be serious abnormalities that require medical intervention.
How to relieve pain
To relieve acute pain in the back muscles, doctors at the Yusupov Hospital use the most effective medications registered in the Russian Federation. They have a minimal range of side effects. Analgesics are prescribed to relieve the inflammatory process, reduce temperature and relieve pain. Non-steroidal anti-inflammatory drugs effectively relieve back muscle pain:
- ibuprofen;
- diclofenac;
- indomethacin;
- naproxen and other drugs.
Very severe pain in the back muscles due to narcotic analgesics. Muscle relaxants are widely used to relieve muscle pain in the back (mydocalm, sirdalud, baclofen). B vitamins have a beneficial effect on nerve cells and relieve inflammation. If there is pain, use ointment for muscle pain in the back (finalgon, capsicam).
Contraindications to gymnastics, massage, yoga therapy
Exercises to relax the back muscles and massage are not always possible. There are some moments when carrying out procedures is impossible. These include:
- chronic fatigue;
- malignant neoplasms;
- the first 2 days of the menstrual cycle;
- epileptic seizures;
- acute infectious diseases or exacerbation of chronic ones;
- increased body temperature;
- recent surgical treatment;
- first trimester of pregnancy;
- allergic reaction to oil, cream, etc.;
- skin damage and skin diseases (during massage);
- mental and emotional instability;
- apathetic state;
- alcohol or drug intoxication;
- high blood pressure;
- headache, dizziness, migraine;
- muscle tone disorder.
Physical education is the key to a healthy back and the whole body
You should not try to relax your back at home without consulting your doctor. Even a bad mood can negatively affect the patient’s well-being. But the correct technique and exercises will help not only get rid of pain, but also make muscle mass stronger.
Causes
90% of people experience back pain. If acute pain is not treated in time, it becomes chronic. Most often, pain in the back muscles occurs due to curvature of the spine and uneven loads due to incorrect posture and low physical activity. Muscle pain in the back in the area of the shoulder blades can be the result of injuries, various diseases of the musculoskeletal system and internal organs.
The following are the main causes of pain in the back muscles:
- diseases of the spine (osteochondrosis, ankylosing spondylitis, ankylosing spondylitis, osteomyelitis, herniated disc);
- diseases of the back muscles (fibromyalgia, myofascial syndrome);
- chest injury.
Doctors at the Yusupov Hospital first determine the cause of pain in the back muscles, and then provide treatment. In severe cases, professors and doctors of the highest category discuss the disease at a meeting of the expert council. Leading neurologists, cardiologists, vertebrologists, nephrologists make a collegial decision regarding the tactics of managing a patient with pain in the back muscles.
We consolidate the result
The next group of exercises is designed to consolidate the achieved result. In our center they are prescribed to be performed at home. You need to lie down again on a flat surface with your back, bend your legs and stand. Hands along the body.
- Inhale, exhale, tense the deep muscles below the navel. Leaning on your legs and shoulders, maintaining tension in the deep muscles, you need to lift your pelvis up. Hold in this position for 6 breaths. Relax slowly.
- Inhale, exhale, tense the deep muscles below the navel. Leaning on your legs and shoulders, maintaining tension in the deep muscles, you need to lift your pelvis up, creating an even line from your chest to your knees, but do not bend in the lower back. Lower your pelvis, but not all the way, repeat 4 times without touching the floor. Breathe evenly. Relax.
- In the same position and with the same tension, raise the pelvis to a straight line from the chest to the knee, fix yourself in this position. Straighten 1 leg along the same line (i.e. at an angle to the surface), hold it for 4-6 inhale-exhale cycles, and place it. While maintaining tension in the deep muscles and lifting the pelvis, lift the other leg. It is important to maintain the position of the pelvis - not to turn it. Do 2-4 times on each leg. Relax.
All of the exercises listed are useful for anyone with musculoskeletal problems in the lumbar region. This set of exercises is especially effective for osteochondrosis of the lumbar region. These exercises are also good for training the lower back muscles at home.