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Лучшие упражнения при болях в пояснице Перейти к контенту
Боль в пояснице – это наверно одно из самых распространенных явлений, с ним рано или поздно сталкивается практически каждый взрослый человек. В большинстве случаев боль внизу спины носит временный характер, и обычно появляется в результате сильного физического перенапряжения, но существуют и другие более опасные ее причины. К примеру, в последнее время люди все чаще и чаще страдают от грыж поясничного отдела и хронического остеохондроза.
При этом нельзя не отметить, что за последние годы численность молодых людей, до двадцати пяти лет, страдающих от данных недугов резко возросла. В первую очередь это связано с тем, что современная молодежь достаточно большое количество дневного и ночного времени проводит сидя за компьютером, в результате чего страдает их позвоночник, ведь наибольшая нагрузка в момент сидения приходиться именно на поясничный отдел. То же самое касается взрослых людей, работающих в офисах. Однако это лишь малая часть всех причин, провоцирующих боли в пояснице, их достаточно много поэтому перечислять все мы не будем.
Упражнения при болях в пояснице Действенность этого комплекса упражнений подтверждена ведущими экспертами и самыми обыкновенными людьми, опробовавшими его на себе. Однако сразу нужно отметить, что результата можно добиться только в случае регулярных и ежедневных занятий. Эффект наступит примерно после четвертого-пятого занятия, боль пройдет, а мышцы окрепнут.
Расставьте свои ноги немного уже ширины плеч, слегка прогните их в коленях и закрепите руки по швам (можно выполнять упражнение на каримате, находясь на четвереньках). Находясь в этом положении, начните прогибаться в шейном отделе, понемногу наклоняясь вперед и округляя его, затем плавно переходите на грудной отдел. В конечном итоге голова должна оказаться немного выше пола (примерно на десять-пятнадцать сантиметров). Но при этом спина постоянно должна быть округлой. В конце нужно медленно вернуться к начальному положению и выполнять еще, как минимум пять повторов упражнения. Лежа на спине, согните свои ноги в коленях. Основной упор должен приходиться на пятки и на всю площадь спины. Из этого положения надо постепенно отрывать поясницу от пола, стараясь делать это как можно медленнее, чтобы позвонки растягивались один за другим. Подъемы нужно осуществлять до максимума так, чтобы с полом соприкасалась только линия лопаток. Достигнув пика, надо постепенно возвращаться в исходное положение, растягивая каждый позвонок. Количество повторов – пять раз. Постелите каримат и встаньте на четвереньки, но сохраняйте положение спины, она должна быть идеально ровной. Из начального положения выполните подъемы ног и рук. Сначала вытяните вперед правую руку, чтобы она была продолжением ровной спины и сразу же вытяните правую ногу, чтобы она также была продолжением спины. Таким образом, спина, рука и нога должна создавать одну ровную горизонтальную линию. Сделать надо по пять вытягиваний на каждую сторону (имеется в виду на правую руку и правою ногу, а также на левую руку и левую ногу). Встаньте ровно, ноги соедините вместе, а руки прижмите по швам. Теперь поднимите одну ногу, согнув ее в колене, и держите так примерно десять-пятнадцать секунд. Главное удерживать равновесие и не заваливаться в стороны. При этом тело должно не провисать, а наоборот вытягиваться вверх. Первые два упражнения направлены на растяжку и распрямление позвонков, последние два на укрепление глубоких мышц, именно они отвечают за удержание позвоночника. На выполнение всего комплекса нужно отводить примерно двадцать пять-тридцать минут в день.
Упражнения для укрепления мышц поясницы Подобных комплексов в интернете можно найти огромное количество, однако, в большинстве случаев упражнения, входящие в эти комплексы направлены на общее укрепление спины, в то время как наши упражнения для укрепления поясницы четко нацелены на поясничный отдел позвоночника, что естественно и дает положительный результат.
Для начала лягте на пол вытяните руки вверх и хорошенько потянитесь. Теперь расставьте руки в разные стороны и ноги согните в коленях. Из этого стандартного положения нужно производить наклоны согнутых ног в стороны. Сначала сместите слегка ягодицы вправо и на выдохе наклоните обе ноги влево (левая нога должна лежать на полу, а правая на ней), а голову наоборот, вправо. Затем аналогичные действия выполните с другой стороны. Количество повторов может достигать десяти раз на каждую сторону. Теперь лягте на пол, на спину, и обхватите колени обеими руками, предварительно прижав их к груди до упора. Из этого положения выполняйте плавные подъемы верхней части туловища, дотягиваясь подбородком до коленей и далее. Повторить упражнение нужно не менее десяти раз. Если боль в спине не позволяет прижимать колени к груди, можно поочередно обхватывать их руками и подтягивать до максимума к груди. Встаньте на колени, ягодицами упритесь в пятки, руки расположите как удобно. Из этого положения плавно начните тянуться вперед, скользя руками по поверхности пола. Опускаться нужно до максимума и главное медленно, ощущая растяжения каждого позвонка. Рекомендуется сделать пятнадцать повторений. Встаньте на четвереньки и как можно сильнее прогнитесь в пояснице так, чтобы пах касался пола, а верхние отделы позвоночника (имеется в виду грудной и шейный) наоборот прогнулись назад. Спина должна образовать крутую горку. Выполните пять повторов. Находясь все в том же положении, наклоните голову вниз и прогнитесь в шеи, округлив ее. Затем округлите весь позвоночник (грудной и поясничный отделы). Рекомендуется повторять пять раз. Из аналогичного положения (стоя на четвереньках) нужно выполнить плавный поворот сначала влево, а затем вправо. Упор на руки делается небольшой, ими нужно перебирать, делая небольшие коротенькие шажки до самого упора в одну из сторон. Стоя на четвереньках, обопритесь на колени, носки и руки. Находясь в этом положении, выпрямите ноги, расправив колени. Ягодицами нужно тянуться вверх, чтобы тело образовало букву «Л». Обязательно выполните еще пять-десять повторов. Лягте на спину и закиньте ноги на диван до колен. Из этого положения плавно выполните десять подъемов. Как диагностируют заболевания поясницы? Если упражнения, приведенные нами выше не принести желаемого результата, то имеет смысл обратиться за помощью к врачу. Однако перед этим полезно будет ознакомиться с методами диагностики. На сегодняшний день существует несколько различных по цене и качеству методов выявления поясничных заболеваний.
Рентгенограмма. Эту процедуру назначают для поверхностного определения недуга. На рентгеновском снимке нельзя увидеть грыжу (если конечно она не достигла огромных размеров) или выявить остеохондроз на начальной стадии. Но при этом на рентгенограмме можно выявить смещение межпозвоночных дисков, которое происходит довольно часто. Миелография. Этот метод не сильно отличается от предыдущего. Перед проведением рентгенографии пациенту вводят специальное контрастное вещество в спинной мозг (обычно это ксенон). Такой способ является более точным, и позволяет определять артриты , опухоли, стенозы, уменьшения просветов в позвоночных каналах и грыжи. Однако его стоимость очень велика, поэтому используют его крайне редко. Компьютерная томография. С ее помощью определяют состояние кровеносных сосудов, выявляют изменения в структуре позвоночника, артриты, опухоли, инфекции, остеопорозы, переломы, а также состояние мягких и костных тканей. Метод очень эффективный и применяется постоянно. Магнитно-резонансная томография. Это самый эффективный и популярный среди врачей способ исследования позвоночника. С его помощью можно выявить любое заболевание и исследовать каждую клетку человеческого тела. Для более точных исследований применяют контраст. Обычно для определения грыжи или остеохондроза поясничного отдела хватает одной МРТ. После обследования пациенту обязательно выдают на руки результат исследования на листах формата «A4», отдельно лист с заключением, а также диск с видеосъемкой самого исследования.
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Упражнения для укрепления поясницы попробовала выполнить (имею иногда ноющие боли). Воспользуюсь и дальше, правда подходов поменьше буду делать, а то долго получилось, но ощущения в спине приятные.
Врачам бы эту статью показать! Я уже полгода с болями в спине, а меня только на рентген и отправляют! Упражнения никакие не помогают, ночной сон — каторга. Прошу МРТ, ответ — нет показаний. Видимо ждут, когда совсем скрючусь (((
Могу с уверенностью добавить, что помимо указанных в статье упражнений также для поясницы очень полезны упражнения, развивающие мышцы спины и пресса. Он помогают поддерживать позвоночник и берут на себя избыточную нагрузку на поясницу.
После 48 лет у меня начались жуткие боли в спине. Знакомый рассказал мне про чудодейственные мази, которыми он очень часто пользуется, которые по его словам должны были помочь мне избавиться от этой ужасной боли. Я накупила несколько штук, пользовалась ими каждый день, но ничего не помогало. И я решила найти в интернете какие-нибудь другие способы. Меня очень сильно заинтересовали упражнения, которые я сразу начала делать. К моему удивлению, они подействовали через пару занятий. Теперь я не понимаю, как жила без них. Всем советую больше двигаться и не заниматься самолечением.