3 ways to reduce pain

Pain in the lower back is familiar to almost everyone, and a lot of discomfort in the lower back becomes a constant companion of life. But to cope with this problem, you can - with the help of simple exercises, development of awareness and gentle attitude towards his beloved.

1. Exercises based on micromovements

The purpose of this technology - to return the normal level of hydration lower back. With age, the tissues become dehydrated, leading to discomfort and pain.

Lie on your back and gently follow the micro-movements, slightly changing the position of the body.

Alternating leg extension

• Lie on your back, legs bent, hands behind his head.
• Gently pull the left heel, stay for a few breaths, return to starting position and relax.
• Repeat with the left leg 5 times, then do the exercise for the right foot.

These sliding motions relax squeezed nerves and blood vessels, restoring the neurovascular bundle ability properly conduct impulses in the tissues.

Stretch waist

• Lie on your back, legs bent, hands behind his head.
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• Carefully buckle under her hips, holding the lumbar to the floor, pause for a few breaths.
• Then, lift the hips, bending his back, stay a few more breaths.
• Keep your shoulders and the sacrum off the floor.

This exercise gently stretches the space between the vertebrae.

Pulling straight leg up

• Lie on your back, legs bent, hands grab strap or elastic band.
• Extend your left leg up.
• Throw on a straightened leg strap to keep it in position perpendicular to the floor for 1-3 minutes.
• Gently return the left leg to the starting position and repeat for the right leg.
• Then pull both legs up and hold for 1-3 minutes.
• Return to starting position, stretch your legs and relax.
• Repeat 5 times.

These exercises are important to perform smoothly, without jerks, and the appearance of pain. Repeat the cycle of exercises you need at least an hour. But the effort you will be required a little bit, so we can assume it is at rest.

2. Listen to your body

People tend to do more or less observed. And it is a process of contemplation and meditation can achieve greater awareness. This is important for the development of somatic intelligence.

Little Tías (Tias Little)

Observe and take note

During class sports do not forget that the main goal - is health. First, we should celebrate their own feelings, rather than kilometers, kilograms or minutes. In yoga or stretching exercises it is important not to take a position quickly, and achieve it gradually, gradually overcome every barrier. As in learning to play a musical instrument, you need to listen carefully and not simply mechanically play the notes.

Practice tadasanu everywhere

Look at the people around you: there are only a few right - most are bent due to the heavy bags or drooping shoulders under the weight of thoughts.

As a result, the body weight is distributed nonuniformly, and consequently, the loin carries excessive load.

Use yogis experience in everyday life - get your hands on tadasanu, or "mountain pose".

• Stand up straight, so that the heel and thumbs of both feet touching.
• Straighten your knees, tighten your thighs.
• tighten stomach, Open chest, crown drag upwards.
• Make sure the weight is evenly distributed over the whole foot.
• Hands extend along the body or connect over your head.

3. Eighty per cent of the load enough

While the spine and sacrum will not take the normal position, the problems with the lower back does not get rid of. One of the most important aspects of the work on the body - self-discipline. When performing each exercise constantly remind yourself that to achieve the ideal result can not be right. While wholly execution would only further stress to the positive effect of sufficiently eighty percent of the load.

Forget the principle of "the more, the better." Learn moderation.

Static exercises, it is important to stay on for a minute or longer to the fascia in the correct position and transmits the movement of the muscles to bones, Blood vessels and internal organs. But a smooth transition from one position to another also has a positive effect. So forget about the sharp movements, if you want to get rid of back pain.