November 16, 2021

The word chiropractic comes from the Greek “handmade” (chiros – hand). It is based on the principle that the body can heal when the bone system is properly aligned and the nervous system is working properly.

To do this, a chiropractor uses his hands or a special tool to perform specific manipulations of the vertebrae. When the bones of the spine are not in the correct position or are subluxated, nerve transmissions are disrupted, causing pain in the back, neck, and other areas of the body.

Chiropractors use their hands and physical strength to perform certain movements on different parts of the human body. The technique involves pulling, rotating and pushing, of medium or high intensity, which aim to release tension from the bone and muscle.

CONTENT:

1. Conditions that can be treated by chiropractic
2. Chiropractic indications and contraindications
3. What exactly is the treatment offered by the chiropractor
4. Examination of the patient by the chiropractor

Conditions that can be treated by chiropractic

• lumbago (a condition manifested by violent localized pain in the muscles of the lumbar region)
• disc herniation / discopathy
• sciatica (pathological condition consisting of a condition of the sciatic nerve, which is manifested by pain in the region of the scalp, with irradiation in other parts of the body – neuralgia manifested by sharp pain along the sciatic nerve)
• deformities of the spine (scoliosis, kyphosis, lordosis)
• pelvic and hip dysfunction
• pain in the joints of the limbs, shoulders, elbows, knees, hips, feet, ankles and hands
• headache, headache / migraine (severe headache, usually on one side, accompanied by nausea and / or vomiting)
• sports accident
• difficulty concentrating

Chiropractic indications and contraindications

This technique is very effective in case of back pain, spine deviations, neuralgia, neuritis, dislocations, joint pain or hernia. Chiropractic is also used to relieve arthritis, rheumatism, migraines, esophagitis, gastritis, chest pain, dizziness and ringing in the ears.

Moreover, dysmenorrhea, indigestion and infertility could be ameliorated as a result of improved energy flow after treatment. This method is unlikely to be harmful if other methods have failed to solve health problems. However, in the case of certain diseases such as cancer, fractures, infectious and neurological diseases, chiropractic treatment is contraindicated.

What exactly is the treatment offered by the chiropractor

The procedures used by chiropractors are designed to straighten the posture of the spine, to relax tense areas, to reduce the pressure on certain nerve endings, and to increase the flexibility of the spine.

In general, treatment includes:

• Pressing the vertebrae using special techniques
• Manual realignment of the spine
• Massage of muscles, ligaments and tendons in the lumbar area
• Using exercises that relax the lumbar area

Examination of the patient by the chiropractor

The chiropractor will examine the patient before determining the diagnosis and method of treatment. He will make a history, perform an orthopedic and neurological consultation and determine the type of pain the patient is dealing with.

Depending on the symptoms and their nature, low back pain can be:

• Acute – if it persists for less than 6 weeks
• Subacute – if it persists for 6-12 weeks
• Chronic – persists for at least 12 months
• Recurrence – symptoms reappear occasionally

Balneotherapy is a branch of physiotherapy, a non-invasive procedure that relieves pain and relaxes the muscles in the affected area. It uses various types of baths to produce these effects.

It is a complex method of treatment that uses baths to relieve or treat diseases of an organ, system, body part or the whole body. The main categories of baths with therapeutic effect are:

• Baths with medicinal content – in the bath water are introduced drugs, other substances that can treat diseases such as hyperkeratosis (baths with emollient effect), pruritus, dermatoses, skin infections (water contains antiseptic substances);
• Thermal baths – it is used due to the complex mineral content and other substances (carbon dioxide), the water being of natural origin, from mineral springs;
• Mud baths – thermal water mixed with mud, used to treat rheumatic diseases, gynecological diseases, sedation of the nervous system, muscular and skeletal disorders, softening and rejuvenating effect on the skin.

CONTENT:

1. What is a herniated disc?
2. Natural treatment for herniated disc

What is a herniated disc?

Due to body wear, medical problems are quite difficult to avoid over time. Rheumatism, vision loss, endocrine diseases and many more serious ones are intensifying and starting to give us headaches. The same thing happens with a herniated disc.

Are you over 30, sedentary, smoking or obese? Do you have a job that requires lifting weights, sustaining effort for a long time, and then spend a lot of time at rest?

These are the main causes of a herniated disc. As much as it is possible to develop this disease, having all the problems and unhealthy habits listed, it is equally possible not to have it. However, it is better to prevent than to fight. But if the disease has already started in your life with its annoying pain, it would be good to take action as soon as possible.

Disc herniation is a condition of some components of the spine, namely the intervertebral discs. They are made up of a hard part, the outer part and a soft part inside. They cushion the 34 vertebrae of the spine, withstanding the shocks suffered during running, twisting or lifting weights.

Repeatedly, these actions can cause the inner portion of the disc to move outward, resulting in its herniation. Often, it compresses one of the nerves of the spine and thus pain and numbness occur within the range of the affected nerve.

The disc herniation can be lumbar or cervical, depending on the area where the disc herniation occurs. The most common is the lumbar, below the spine, which is manifested by pain in the buttocks and thighs, which can go down to the knees. Cervical pain in the neck and upper limbs.

Natural treatment for herniated disc

Although it has several stages of development, the herniated disc is good to be treated early. If you have not reached the advanced stage of the disease, in which the pain is unbearable and constant, you can resort to treatment. Only 10% of cases really require surgery, the rest can be treated just as well by other non-invasive methods. One such method is spa treatment.

Balneotherapy is made in special spaces for relaxation and recovery. They are the treatments that nature has provided us since the world and the earth. The treatment bases in such resorts offer specialized procedures in the treatment of diseases. For disc herniation, the most recommended treatments are those with balneotherapy.

They may be medicinal baths, but they are little to no use in the treatment of herniated discs; or thermal baths, with a high content of minerals and other beneficial substances. The most effective baths for this disease are mud baths. These consist of mixing thermal water with mud that differs depending on the resort.

Mud baths are recommended for people with rheumatic, gynecological, bone or muscle problems, including a herniated disc.

Often, balneotherapy can be alternated with physical therapy and the administration of analgesics, along with a lot of rest.

Do you feel tense? Massage therapy can help you feel better. If you have mild pain, self-massage can help relieve symptoms and is a convenient and easy way to release tension and discomfort.

During a massage, you use your hands to manipulate your own muscles. This involves kneading the skin and applying pressure to certain areas of the body.

It has many physical and mental benefits, including pain relief and relaxation. If you want to try this kind of massage for pain relief, discover some techniques to help you!

CONTENT:

1. What are the benefits of self-massage?
2. Self-massage for back pain
3. Safety tips

What are the benefits of self-massage?

Self-massage is a simple and convenient way to enjoy the benefits of massage therapy right at home.

Self-massage can make it easier:

• stress / anxiety;
• headaches;
• digestive disorders;
• muscle tension.

When included in a treatment plan, self-massage could also help manage chronic conditions such as fibromyalgia or arthritis. However, it should not replace regular medical treatment. In addition, if you are given professional massage, self-massage can extend the benefits and help you between sessions.

Self-massage for back pain

Back pain is a very common condition. It can have many causes, including: muscle tension or spasms, nerve irritation, disc damage, structural problems, etc.

Mild forms of exercise, such as walking, yoga or certain types of stretching can help relieve back pain. At the same time, over-the-counter painkillers and the use of warm-up pads or cold compresses on the back can be helpful.

If your back hurts, here are some self-massage techniques you can try:

Self-massage for the lower back (lower area):

• Sit on the floor with your legs crossed. Straighten your back!
• Place your thumbs on each side of the sacrum, the large, triangular, flat bone at the base of the spine.
• Move your thumbs in small circular motions up and down the sacrum.
• Press on any tense points. Pause and release the areas you have put pressure on.
• Continue as you feel and remember to breathe deeply.

Tennis ball massage

You can also massage your back by lying on top of a tennis ball. The pressure of the ball can reduce the tension in the back area.

Steps to follow:

• Lie on the floor, on your back, with your knees bent.
• Place the tennis ball directly under the tense place on the back. Press and hold for 20 to 30 seconds.
• To add more pressure, gently rotate your body, leaning on the tennis ball. You can also cross one ankle over the opposite knee to increase the pressure.

When you’re done, roll off the ball, then get up. Spinning the ball could cause more pain.

The massage technique with a tennis ball can also be used in the following way:

• Position a tennis ball between your lower back and a wall.
• Move your body up and down, or from side to side to find tense areas.
• Apply stronger pressure to the sensitive points to help release tension.

Safety tips

Self-massage is suitable if you have mild pain. If the pain is intense or continuous, it is best to consult your doctor before trying these self-massage techniques!

If you are not sure what is causing the pain, self-massage can make your symptoms worse.

In addition, self-massage and other types of massage may be unsafe in some situations, such as:

• fractures;
• burns;
• injuries;
• bleeding disorders;
• deep vein thrombosis;
• severe osteoporosis;
• severe thrombocytopenia;
• medication to thin the blood;
• cancer.

Notice how you feel during the massage, but also after. If the pain gets worse or doesn’t go away, self-massage may not be the best choice for you.

Consult your doctor if self-massage does not relieve your pain or aggravate it!

What is the best sleeping position when you have back pain? If you suffer from certain diseases, irritations or have an ongoing pregnancy, certain sleeping positions, it may help you to rest better. Sleeping in the wrong positions can cause or worsen neck or back pain. The way you choose to sleep can reveal aspects of your personality.

When we are lying in bed, it is advisable to maintain the natural curvature of the spine. This can be done by adopting a posture that involves aligning the head, shoulders and hips, as well as providing the necessary support to the head. In general, the ideal posture is the one in which we sleep on our backs, with our heads on a firm pillow.

Since sleeping on your back is not a variant to consider for some of us, it is good to know that there are other positions that allow maintaining the curvature of the spine during sleep, but it takes a few fireworks.

CONTENT:

1. Sleeping on one side
2. Sleeping in the fetal position (fetus)
3. Sleeping on your stomach
4. Other recommendations to reduce back pain during sleep

Sleeping on one side

The sleeping position on one side is extremely comfortable, but it is contraindicated for people who have problems with low back pain. This is because this position changes the curvature of the spine, putting pressure exactly on the lumbar area.

You can still sleep in this position, but with one small change: inserting a pillow between your knees. By using this artifice, the leg is raised, thus aligning the hips with the pelvic area and the spine. Therefore, the curvature of the spine will be maintained.

Sleeping in the fetal position (fetus)

Sleeping in this position can relieve back pain, especially in people with a herniated disc. This is because, by raising the knees to the chest, the pressure on the intervertebral discs is reduced, making room between the vertebrae by bending the spine.

Its disadvantage is that it can cause neck or shoulder and hip pain. For those who want to sleep in this position, it is recommended to use a stronger pillow to lower the pressure on the shoulders, and a pillow held between the knees will help reduce pain in the lower back.

Sleeping on your stomach

Sleeping on your stomach can help stop snoring, but it can aggravate other medical conditions. The neck and spine are not in neutral positions when you take this shape, so you may wake up with pain in these areas. Sleeping on your stomach can put pressure on your nerves and cause numbness, tingling and pain in your extremities.

If you are among those who sleep like this, it would be good to try to adopt another sleeping position. But if you can’t get rid of this habit, you can use a pillow under your abdomen, a pillow that will lift the pelvic area, ensuring the natural curvature of the spine and taking the pressure on the lumbar side.

Other recommendations to reduce back pain during sleep

The pillow should help support your upper spine. If you sleep on your back, the pillow should completely fill the space between the neck and the mattress.

If you sleep on one side, try to use a thicker pillow to keep your head in line with the rest of your body. No matter how you sleep, do not hold the pillow under your shoulders. The memory foam pillow is a very good choice, given that it is shaped according to the position of your neck.

The mattress also plays an important role. It must be neither too hard nor too soft, it must provide adequate support. You will need to choose a mattress with the right firmness. It is important not to sleep on an old mattress. A memory foam, latex or orthopedic mattress may be the right choice, as long as the spine rests in a natural position.

You will also have to take into account your favorite sleeping position, if you like to sleep more on your back, then the mattress will have to be firmer to be able to support your back, and if you are used to sleeping on one side, the mattress will have to be a little softer, so as not to wake up with shoulder and hip pain.

If you have severe or worsening back pain, especially after sleep, you should talk to a doctor, so it is advisable not to delay the time.

When you stand for many hours, the pressure on the lumbar area is increased and the back muscles are tense, so your back hurt.

Low back pain is extremely common, especially among adults. This can have a number of causes, be they mechanical or inflammatory.

Some patients experience back pain after a long time standing. The pressure put on the back muscles, but also on the structures of the spine, is the one that most frequently causes middle pain.

CONTENT:

1. Why does your back hurt?
2. Treatment of low back pain caused by standing
3. Exercise that can prevent low back pain that occurs due to standing for longer periods

Why does your back hurt?

• Muscle tension
• Ligament stretching
• Spinal stenosis
• Herniated disc
• Other degenerative diseases of the spine

Treatment of low back pain caused by standing

In general, the pain goes away on its own after the person rests sitting on a chair or lying in bed for several tens of minutes. If back pain does not go away after rest, a number of remedies can be used, as well as drug treatment.

If you are also dealing with low back pain caused by standing for long periods of time, here is what you can do to relieve it:

• Do some stretching exercises – stretch your muscles in the lumbar area to relax the area. Sit in a chair, then stand up slightly and stretch your arms as high as possible so that you lengthen your spine. If you repeat this exercise a few times, you will notice that the pain will improve.
• Cold / warm compresses – immediately after the pain starts, apply a cold compress on the lumbar area and leave it to act for about 20 minutes. Repeat the operation whenever you feel the need. Ice will stop the inflammatory process and also relieve pain. After 2 days, if the pain has not disappeared, apply warm compresses to stimulate circulation in that area.
• Massage – whether we are talking about professional massage or we are talking about an amateur massage, the effects of massage in relieving low back pain cannot be disputed. By massaging the back, the blood circulation is stimulated and at the same time the muscles are relaxed, so that the pain is relieved. An anti-inflammatory ointment can also be used to increase the effects of the massage.
• Drug treatment – muscle relaxants, anti-inflammatory ointments and oral anti-inflammatory drugs can be used to relieve pain.

Exercise that can prevent low back pain that occurs due to standing for longer periods

If the back muscles are strengthened through exercise, the risk of low back pain that occurs due to increased pressure due to standing. Here are some exercises that strengthen the lumbar area:

• Knee flexion – this strengthens the ankles, knees and hips, but also reduces the pressure on the lumbar area by changing the position of the spine in the lumbar area. When you stand for many hours, the pelvic area is often pushed too far back, accentuating the curvature of the spine in the lumbar area, which increases the pressure on the tissues in that area. In this way, discomfort and pain appear.
• Lifting on the toes – stand on the toes, then leave your body weight on your heels and lift the toes up. Repeat this exercise several times. In this way, all the weight is transferred from the toes to the heels and vice versa, and the lumbar area is relaxed.
• Pushing your abdomen forward – put your hands on your hips, then push your abdomen as far forward as possible. Immediately after that, do the movement in the opposite direction, that is, pull your abdomen inwards. This exercise strengthens the muscles in the lumbar area, but also the abdominal ones.

Make it a habit to practice these exercises daily, either in the morning or in the evening. In this way, you will strengthen your back muscles and reduce low back pain.

If you have occasional back pain, after many hours spent standing, there is no need to worry. But if your back hurt and the pains do not improve in a few days or if they appear very often, it is necessary to go to the doctor because it is possible that it is a more serious condition.

The modern lifestyle with a lot of sedentary lifestyle, sitting on a chair, sitting on heels or driving contributes to the increase in the frequency causes when your back hurts.

To these is added the fact that we do not stand up straight and correctly even when we walk on the street, that we often carry our backpack or bag only on one side or we make a great effort lifting weights without protecting our spine.

Back pain affects more than half of adults over the age of 60 and a large proportion of adults up to the age of 60. Symptoms consist of frequent or transient pain, sharp or dull, continuous or intermittent back pain. If there is a damage to the nerves or the spinal cord, neurological symptoms may also occur, such as numbness, difficulty moving or muscle weakness.

CONTENT:

1. Why does your back hurts?
2. How you treat back pain
3. What can you do if your back hurts and is not related to a condition but to your posture or lifestyle?

Why does your back hurts?

In addition to posture problems, back pain can be caused by countless conditions, such as:

• muscle contracture
• diseases of the spine
•  joint disorders, rheumatic polymyalgia, fibromyalgia, arthritis (rheumatoid arthrosis)
•  diseases of the hips, sacrum or pelvis
•  conditions unrelated to the skeleton, spine or related muscles: renal colic, pancreatitis, tumors, pyelonephritis, aortic aneurysm, various infections (osteemielitis, spinal abscesses, infectious arthritis); angina, myocardial infarction, meningitis, esophageal obstruction, inflammation or esophageal neoplasia and thyroiditis (the latter conditions may be responsible, for example, for neck pain)
•  accidents or traumas (dislocation, fractures caused by accidents or osteoporosis)
•  congenital anomalies (spina bifida, lumbar S1)
•  spinal cord compression.

In the list above there are also serious ailments, therefore, if we have pain in the neck or back then we must immediately consult a doctor, especially if we have not had such pain and we can not tell from experience if we have a contracture or stretching, I forced the spine or it’s really something else (kidneys, for example).

Only after a medical consultation and specialized investigations can the correct diagnosis be established with certainty. The doctor will assess the pain based on the symptoms described by the patient and the context in which they occurred or reappear or worsen.

How you treat back pain

First of all seriously, because it can be a symptom of a serious condition that evolves quickly (especially in the case of neck pain).

Second, at home, until you get to the doctor, you can take an over-the-counter painkiller or anti-inflammatory (paracetamol, ibuprofen). You must not exceed the permitted doses:

•  In the case of paracetamol, the maximum dose in adults is 4 g / day, taken in fractions (dose 500mg-1g) over 24 hours
•  In the case of ibuprofen, the maximum dose for an adult is 1.2 g divided into 3-6 installments over 24 hours

The doctor will be the one to determine the treatment and complementary therapies depending on the condition that causes back pain. As there are many conditions and complexes and especially since back pain occurs and persists in older people who already have certain diseases, a medical team will be needed to collaborate and manage the case and determine the drug treatment according to interactions.

What can you do if your back hurts and is not related to a condition but to your posture or lifestyle?

This is one of the happiest cases, because you still have a hard word to say and you can prevent the occurrence of more serious conditions such as herniated disc. So here’s what you can do:

•  correct your posture on the chair, at the desk, on the sofa, in the car so as not to keep your muscles in tension, and the spine to be positioned upright;
•  alternate the periods of standing down with those of standing and moving;
•  exercise – gymnastics, physiotherapy or simply walk;
•  hold your bag or backpack correctly so that the weight is distributed correctly on both shoulders;
•  learn to bend correctly using your knees;
• give up making sudden, forced movements and lifting very heavy objects – either you ask for help or you are looking for technical solutions for lifting and moving objects;
• use massage, acupuncture, take relaxation baths and reduce the use of special creams that can cause local reactions on the skin.

Low back pain, regardless of its cause, affects your mobility. Therefore, many times, during a low back pain crisis, bed rest is the first method used to relieve pain.

But experts believe that lying in bed does nothing but aggravate low back pain. On the other hand, however, exercise and exercise are the ones that can relieve back pain. Sport should not be neglected, despite the reduced mobility, if we want to get rid of back pain quickly.

It is true that acute pain can be temporarily relieved by resting in a comfortable posture, when standing or walking causes severe pain. But we should not overdo it in terms of rest, because, in the long run, this rest does nothing but deepen the problem.

Due to prolonged rest, the back muscles are weakened, which means that the muscles will lose their ability to support the spine, which is not desirable in the case of low back pain. At the same time, due to the state in bed, there will be stiffness in the skeletal system, as well as the muscular one.

Another disadvantage of bed rest is the state of weakness that sets in with a lack of physical activity.

Therefore, after resting in bed, the painful episode is prolonged and it becomes more difficult to return to normal physical activities.

CONTENT:

1. When bed rest is recommended in case of low back pain
2. What exercise to do during a painful episode
3. What else can you do to relieve low back pain

When bed rest is recommended in case of low back pain

Rest is recommended in fewer situations than you think, when it comes to low back pain. Specifically, only patients who suffer from spinal fractures and who require surgery should avoid movement of any kind and rest before surgery.

Otherwise, all other patients with low back pain have more to gain from physical activity than from rest.

According to studies in the field, back pain will disappear faster if the patient does not choose the option of bed rest to relieve pain. On the other hand, if the patient feels that he has to stay in bed in order to bear the back pain, the rest should not be longer than 1-2 days, as otherwise the risk of prolonging the pain crisis increases.

What exercise to do during a painful episode

Over 80% of patients suffering from low back pain do not need a specific, personalized physical training. The patient can therefore practice the sports activities that he usually practices. If the pain does not allow this, activities such as swimming, yoga, pilates or aerobics are recommended.

In more severe cases, the recovery specialist will recommend a set of beneficial exercises, depending on the problem causing the low back pain, as well as the severity of the pain.

Physical therapy is recommended for people who have back pain, whether it is caused by a muscle strain or if it is based on more serious conditions, such as a herniated disc.

What else can you do to relieve low back pain

A painful crisis can be combated with remedies at hand such as:

Hot or cold compresses – use a towel on the painful area that you press beforehand, so that it is warm, or a bag of frozen peas, wrapped in a towel. Ideally, you should use cold compresses for the first 2 days after the onset of back pain, and then warm compresses.

Ice will soothe pain and fight inflammation, while warm compresses will relax the back muscles, relaxing the area.

Lumbar massage is also effective in relieving low back pain. You can use an anti-inflammatory ointment to increase the effectiveness of this massage. The massage can be done by a close person – husband, wife, brother, but also by a specialist. A masseur technician knows exactly which areas to massage and what movements to use, so that the pain is relieved.

Thermal baths, in combination with physiotherapy, massage and other procedures, can significantly relieve back pain, but also joint or muscle pain.

No wonder that we face such problems, especially in the current context, when we spend more time at home, at the computer. One in five Romanians suffers from inflammatory back pain. Over 3% of the adult population is affected by this type of pain, and the most prone are men.

Back pain differs from person to person. It may have a slow onset or may occur suddenly. The pain may be intermittent or constant. In most cases, back pain resolves on its own within a few weeks.

Thermal and sulfur baths will complete your well-being. They reduce depression and pessimism and give you a state of peace and comfort. The body will feel lighter and more relaxed, and any trace of tension is removed.

CONTENT:

1. Thermal baths – what are the recovery treatments?
2. The benefits of thermal waters
3. What diseases can be improved by thermal baths

Thermal baths – what are the recovery treatments?

Recovery treatments are, of course, also based on the mineral waters in the area, which can be used in external treatment, aerosols or internal treatment.

Thermal mineral waters (38-60 degrees Celsius) can be used externally, in the form of a bath or to do aquatic gymnastics, or in the form of sulfurous baths, in bathtubs.

The benefits of thermal waters

These are countless! In addition to combating stress, thermal baths can treat both the chronically ill and those with acute spinal disorders.

Chronic conditions such as rheumatism, degenerative diseases of the spine, spondylosis, discopathies, herniated discs and cervical diseases can be alleviated here.

What diseases can be improved by thermal baths

Here are some diseases of the musculoskeletal system that can be alleviated:

• Inflammatory rheumatism – arthralgias after acute rheumatoid arthritis, infectious secondary rheumatism, rheumatoid arthritis, ankylosing spondylitis;
• Degenerative diseases of the spine – spondylosis and cervical discopathy, spondylosis and dorsal discopathy, spondylosis and lumbar discopathy;
• Degenerative rheumatism;
• Inflammatory or degenerative abarticular rheumatic diseases – abarticular suffering of the lower limbs: tenosynovitis of the foot, bursitis, plantar aponeurosis, talalgia, painful deformities of the foot, flat foot, hollow foot, hammer toes, hallux valgus, metatarsalgia; joint suffering of the upper limbs: scapulohumeral periarthritis, painful shoulder, acute hyperalgesic painful shoulder, mixed shoulder, blocked shoulder, pseudoparalyzed shoulder, tendinitis, abarticular suffering of the spine (cervico-brachial neuralgia, intercostal neuralgia, sciatica).
• Post-traumatic conditions – post-traumatic joint stiffness or after immobilization, operated hip, post-traumatic agglodistrophy, post-traumatic osteoarthritis of the hip or shoulder, post-traumatic peripheral nerve injuries, suffering after tendon injuries, circulatory and trophic disorders after healed fractures, post-traumatic vertebral sequelae without spinal cord injuries, vertebral pain of various causes (capsulo ligamentary, radicular, osteoligamentary, muscular discopathy), limited mobility, vertebral insufficiency due to deficit or muscle imbalance.

For prophylactic purposes you can do aquatic gymnastics in pools with sulfurous thermal waters. How does it help you? You can prevent and correct:

• poor adaptation to thermal factors (cold hands and feet);
• constitutional deficiencies in the musculoskeletal system (scoliosis, kyphosis, hyperlaxity, capsulo-ligament instability);
• sedentary lifestyle;
• wrong body position.

One of the ways you can prevent these pains or alleviate and reduce these pains is to practice back exercises that help you strengthen your back muscles. Avoid going to a specialist and start training today! In the following, we present the list of the most effective back exercises that represent a combination of muscle strengthening and stretching exercises.

Today, both the younger and older generations have back pain. The causes can be the following:

• Shortened muscles
• Weak muscles in the central part of the body
• Stiff back due to sedentary work
• The sciatic nerve
• Back pain due to wearing heavy things, bags, bags, on one shoulder
• Osteoporosis
• Obesity
• Weight gain during pregnancy

CONTENT:

1. Bird dog pose
2. Basin exercises
3. Bringing the knee to the chest
4. Plank
5. Lateral plank
6. Bending in the back
7. Swimmer
8. Reverse Plank
9. Sphinx
10. Rotating the lower body

Bird dog pose

• Sit on your knees, place your palms on the floor
• Stretch your right arm forward and at the same time stretch your left leg
• Keep your back straight and your hips parallel to the ground
• Stay in this position for 30 seconds and then return to the starting position
• Repeat the exercise, but this time with your left arm and right leg outstretched

An alternative to this exercise is to raise your right arm and leg at the same time.

Basin exercises

• Sit on the floor in a supine position with your hands outstretched next to your body
• Bend your knees and keep your feet on the floor
• Tighten your buttocks and abdominal muscles and lift your pelvis approx. 15 cm above the ground
• Your body will form a straight line from your shoulders to your knees
• Wait for a few seconds, then slowly let the pelvis down on the mattress

Repeat 30 times.

Bringing the knee to the chest

• Sit on the floor in a supine position with your hands outstretched next to your body and bend your knees
• Raise your right leg and grasp the pulp of your foot with both hands
• Pull your knee toward your chest and your right foot toward your torso
• Tighten your buttocks and lift your pelvis up
• Stay in this position for a few seconds and return to the starting position

Repeat the exercise 20 times with each leg.

Plank

• Sit in the plank position
• Transfer the weight of the body to the tips of the legs and forearms / Keep your elbows under your shoulders and keep your head straight in the extension of the spine
• The body should be in a perfectly straight line from the shoulders to the heels
• Tighten your torso muscles and maintain this tension
• Hold this position for about 30 seconds, but at the same time focus on the correct technique.

Lateral plank

• Place your left hand with your left foot on the floor
• Stretch your legs, bring your feet together so that your body is in a perfectly straight line
• Tighten your torso muscles and try to stand up
• During this time, transfer the weight of the body to the left palm and the sole of the left foot
• Keep your right arm outstretched and your head facing up. Your body will look like the letter T

Hold this position for 30 seconds and change position.

Bending in the back

• Stand up and move the legs at the shoulders level
• Place your palms at your hips or at the nape of your neck
• Lift your left leg and take a step back
• Bend your knees 90 degrees and simulate the movement as you would like to kneel, but keep your left knee above the mattress. The right knee is positioned above the ankle.

During this exercise you should work your torso muscles, gluteal muscles, but also your legs. Change your legs. Repeat the exercise 20 times.

Swimmer

• Lie on your stomach
• Keep your arms and legs close to your body
• Raise your legs and arms simultaneously so that your body looks like a bow, then start simulating swimming and alternately raise your right hand with your left foot and your left hand with your right foot.

Repeat the exercise for 30 seconds.

Reverse Plank 

• Sit on a mattress yoga mat
• Place your palms on your back and your feet on the mattress
• Lean on your hands, tense your muscles and lift your body. Your body will be in a straight line from head to toe

Stay in this position for 30 seconds.

Sphinx

• Sit on your stomach with your legs outstretched next to your body
• Keep your elbows bent in front of your body
• Keep your head up and your neck straight
• Tighten your back muscles and lift your upper body on your elbows

Stay in this position for 5-10 seconds, then slowly return to the starting position. Do 8-10 repetitions.

Rotating the lower body

• Lie on your back and put a folded towel under your head
• Stretch your hands to the side and with your knees bent over the mattress
• Keep your knees close and start moving your feet to the right

Be careful that your back and arms are always glued to the mattress. Do 8-10 repetitions on each side.

Child Scoliosis is a three-dimensional deficiency that curves the spine, especially in the lumbar region, in the frontal plane, the column taking either the shape of the letter “C” or the shape of the letter “S”. Cases of scoliosis have increased in recent years, being an increasingly common condition among children.

In most cases, scoliosis does not limit movement and does not cause consistent back pain until it becomes severe, when it can lead to difficulty breathing, weakness, numbness or pain in the lower extremities.

There are two main types of scoliosis in children:

• structural, also involves a change in the structure of the elements of the spine – axis rotation of the thoracic vertebrae;
• functional, it is determined by the inadequate posture, by a sudden / exaggerated increase in height, but it can also appear as a result of a pain (muscle spasm), inflammatory process, limb inequality, etc. It does not involve changes in the structure of the spine.

Did you notice a strange posture in the little one? Do you think your shoulders are uneven? Does it have curves of the body to the left or to the right? Here are the possible causes and effects of scoliosis in children. Still in the fast-growing phase, preschoolers and first graders are prone to changing the shape of the spine with long-term repercussions.

Excluding rare diseases that occur at birth, such as congenital or neuromuscular scoliosis, idiopathic scoliosis is common in the population. Deviation of the spine, either in the thoracic or lumbar, occurs at an early age, from the first years of life until adolescence. They can occur, much less often, in the case of people over 16-20 years old.

Therefore, although the triggers of scoliosis are not fully recognized and scientifically proven, we can assume that certain conditions in the lifestyle of children close to school age are the key by which we can understand, recognize and remedy this condition.

CONTENT:

1. Causes of Child Scoliosis
2. Symptoms of Child Scoliosis

Causes of Child Scoliosis

Until we reach the serious cases, which require surgery or wearing a corrective corset, we need to understand that the dangerous deformation of the verticality of the spine starts, in fact, from a deficient posture. And what are the positions and circumstances that do not benefit the children’s column?

Well, those in which we can see, from the outside, that they involve an unnatural curvature and that extend unhealthily, for tens of minutes in a row.

A. Using the phone or tablet
If there is an abuse of access to technology, it means that the little one is static for a long time and prone to scoliosis. When we look at a screen, we usually do it with our heads down and our backs hunched over, and for children, this position is more dangerous than for adults, because the former are still growing.

B. Any sedentary lifestyle
When children do not spend time daily using their muscles and bones in motion, or playing a sport several times a week, the spine is not properly supported.

C. The student’s position in the bench
The school schedule involves many hours spent sitting, and if the child does not keep both feet on the floor and his back supported by the backrest or on both elbows, on the desk, it is possible that in time there will be a deviation of the column to the left or to the right. depending on the incorrect position he adopts for several consecutive hours. Observe how your child sits and teach him to correct his own posture.

Symptoms of Child Scoliosis

Some common aspects visible to the naked eye that may indicate the presence of scoliosis are:

• difference between shoulder height;
• the head is not centered with the rest of the body;
•  difference in hip height or position (uneven hips);
•  the spine has a twisted position;
• difference in the height or position of the shoulder blades (a shoulder blade is more prominent);
•  the ribs are more prominent on one side of the body;
•  when the child is standing, there is a difference between the way his arms hang next to his body (arms have different lengths);
•  when leaning forward, the sides of the back appear different in height;
•  there are problems with breathing due to the small area of ​​the chest for the lungs to swell;
•  back pain when scoliosis is in an aggravated form;
•  last but not least, fatigue that occurs after long periods in a sitting or standing position, can be a symptom – the muscles in the back must work more intensely to maintain the balance of the body;

Scoliosis can be combated with the help of physical therapy, through exercises of balancing, toning and postural correction, to restore the correct position of the spine.