How to get rid of pain in the muscles without the help of a doctor
Health / / December 19, 2019
Muscles may ache for various reasons: Due to congestion after training, stretching or a long stay in one position.
If the pain persists for a long time, you must first find out whether its source is in the muscles. A qualitative diagnosis can only be a doctor.
When you are sure of the cause of discomfort, but treatment with drugs, appointed expert, did not help, it is possible to resort to self-medication. Layfhaker talks about several ways to reduce pain: Reduce muscle tension, relaxing the body and kneaded using tennis balls.
Stretching exercises
Why be relying on a certain leg so comfortably, and sitting down, people often fill up your hands behind your head? The body is always trying to choose a position that will reduce tension in the muscles overloaded.
Changing body position, you can treat yourself. It is engaged in a special section of manual medicine - ortobionomiya. You choose a certain position, in which the ends of the affected muscles and joints as much as possible closer, which reduces their tension and pain. State should hold a half minutes, and then slowly return to starting position. During this time, the flow rate of nerve signals from the muscles and reduces stress weakens the brain.
Exercises should be repeated three or four times a day for as long as the pain will pass.
If the pelvis and lower back ache
Lie belly down on the bed so that it overhangs with one leg and part of the pelvis.
This situation reveals the sacroiliac joint, it reduces in pressure and expands its ligaments.
If it hurts thoracic spine
Most people are constantly slouching, because of what the thoracic spine strongly leans forward. To stretch it and relax, we should as much as possible to bend or cause hyperextension. There are several ways.
On the bed
A simple embodiment with slight hyperextension and traction. You will need a dense oblong pillow. Lie on it so that it is positioned along the back and in the middle of the spine. Stretch his arms and legs. In this position, the spine is straightened and unbent, reducing the pressure on the intervertebral discs.
With gymnastic ball
To stretch out more, need exercise ball. Lie on your back on him and lean back.
Be careful when performing exercise is important not to lose your balance and fall.
With the help of the table
Select a high and stable table and sit down at a small distance from it. Suitable and usual table, but then it is better to sit on a low stool or kneel in order to increase the difference in height.
Bend your elbows and place on the table. Cave in, dropping the chest down. Hold this position.
With the help of the wall
Instead of a table, you can use the wall. Sit down in front of her on her knees and place your arms outstretched. Cave in.
If the whole back hurts
Universal version for relaxing the entire back - pose of the embryo. It stretched ligaments and spinal dura, due to the stress that we feel stiffness.
Lie on your back. Push your chin to your chest. Bend your legs, push the abdomen and clasp hands. Then gently rocked back and forth within a half minutes.
isometrics
When a person moves, his muscles contract and shorten. But a change in size can be absent - such a reduction is called isometric. It occurs at a constant static load - for example, when we picked up and hold the weight.
Isometric load normalize muscle tone, so they are often used for relaxation and muscle strengthening. To relieve pain, tension hold for 2-3 seconds and repeat the exercise for six to eight times.
If the neck pain
Neck (or rather, its suboccipital muscles) can get sick due to incorrect position of the head when she taken out forward and thrown back. Most often in this position we are looking to the smartphone. Overvoltage suboccipital muscles causes headachesIt reduces visual acuity deteriorates attention and memory, as disturbed blood flow.
To relax painful area, tilt your head and interlock your hands in the lock on the back of his head. Push back of the head back, with resist myself to head remained in the same position. 2-3 seconds Hold Voltage eight approaches. After that, it is important not to let his hands sharply, and not throw back his head.
The exercise has several variations.
The slope
Tilt your head to the left shoulder and right hand rest against the head near the ear. Try to lean towards the opposite shoulder, putting his hand resistance.
In this case, the head must not go. Hold Voltage 2-3 seconds. Then repeat the same on the opposite side.
In turn
Turn your head to the left. Rest against the right hand to the head, so that the palm is facing the ear. Try to turn your head to the right and exert myself resistance. Repeat on the opposite side.
For deep neck flexors
For greater effect, can stimulate deep neck flexors, which are usually inactive, because the head, and so all the time tilted due to stoop. Lower the head to his chest and put his fist between the sternum and the chin. push chin 2-3 in a fist and a second hold voltage.
If thoracic back pain
Sit on a chair. Align the left and right hand grasp the back of the chair. Try to turn to the right in this case is itself resistance, pulling the body to the back of his right hand.
If lower back pain
Relax the lower back may be standing up and lying down.
standing
Stand up and place your hand on the side. Move the body in the direction of the hand and exert myself last resistance. Hold Voltage 2-3 seconds. Repeat eight times on one and the other.
Lying: the first option
Lie on your bed sideways. Lower leg slightly bend and the upper sveste. For more noticeable stretching grab the upper hand on the edge of the bed. Drag the upper hand, turning the body, and lift the top leg toward your head. Repeat several times.
Lying: second embodiment
Lie in the same position, bend both legs and sveste bed. So you do not fall, the edge should go only to the foot, lower leg and a small part thigh just above the knee. Raise the foot and hold voltage of about 5 seconds. Again, relax and let down feet. Repeat three or four times.
The effect to be better, you can grab hold of the edge of the bed, stretching the body.
kneading muscles
Kneading the muscles and membranes, fascia, with the help of special devices called myofascial release. Such exposure improves blood circulation and lymph circulation, painful and also removes the seal - triggers.
For these purposes applicators: rolls (oblong elastic cylinders) and rubber balls, smooth or with spikes. The entire inventory is sold in sports shops.
The applicator can also make the most of the two tennis balls, fastened with tape.
To relax the muscles of the neck and, especially suboccipital plot, lie on the floor. Put under the occipital-cervical transition bunch of balls. Lie in this position for 1-2 minutes, pressing down on the back of his head and gently rolling balls back and forth. Due to such effects the muscles stretch and relax. Likewise, you can stretch your chest and lumbar spine.
see also🧐
- Why legs hurt and what to do to feel better
- 50 exercises to stretch the muscles of the whole body
- 17 exercises to help get rid of pain in the neck and shoulders