Without the coordinated work of the back muscles, the proper functioning of the spine is impossible.

They help a person to keep his back and neck in an upright position, fix the vertebrae between themselves, which allows the body to bend, unbend and turn, keep the natural curvature of the spine, the violation of which will negatively affect the functioning of internal organs.

The back muscles protect the spine from and absorb sharp shocks during active human movements.

To fully perform these important functions, muscle tissue must be elastic and even.

In a normal state, a person’s muscles tense and relax evenly when moving.

But if in a group of muscle fibers or a whole muscle tension arises and persists for a long time, this will affect the work of the whole organism. This state of muscle tissue is called spasm.

It can be large or small, sometimes a person may not notice that some muscle group is held down by tension.

In some cases, an effort of will is enough to return the tissues to their normal state, in others, qualified medical assistance is indispensable.

What is muscle spasm

This condition can be short-term or last for a long time, in any case causing a person severe discomfort.

Muscle spasm may occur intermittently when tissues are affected by negative factors, such as a draft or a sudden change in body position, or may be chronic. After injuries heal, the muscles around the injured area sometimes remain tense for years.

Spasms of the striated or skeletal muscles can seriously impede movement. With the so-called "" pain is so severe that the person is unable to move. Spasm of smooth muscles (bronchus, intestines, esophagus, vessel walls) leads to disruption of various functions of the affected organ.

A condition in which spasms often recur, are permanent and occur in series is called spasm.

Causes

Many different factors can lead to back spasm.

The following are the main reasons for this condition:

All kinds of injuries

With damage to muscle tissue or the spine, it inevitably occurs.

In response, the muscles surrounding the injured or inflamed area tighten to isolate the injured area and prevent more damage.

Spasmodic tissues, in turn, compress the nerve fibers and blood vessels inside themselves, which increases pain and leads to even more spasm and the development of a trigger syndrome.

In case of damage, the muscular-tonic syndrome occurs suddenly, it is enough to sharply lift a heavy object or turn around unsuccessfully. In most cases, the cause of the spasm is birth trauma.

A prime example of such damage. Arising in a child at the time of birth, it can have an impact on a person's health throughout his life.

Diseases

Curvature of the spine (,) is accompanied by painful muscle spasms around the injured area.

The body reflexively tries to limit the mobility of the weakened area of ​​the spine, which leads to long-term tension in the muscle tissue.

Prolonged muscle tension

Prolonged static muscle tension occurs when a person maintains an uncomfortable or incorrect posture for a long time.

For example, when wearing a heavy bag on one shoulder or when the student is sitting incorrectly at the desk.

After some time, the process of inhibition will begin in tense muscles - the fibers get used to being in this state and tend to maintain this state in the future.

emotional stress

A defensive reaction to stress forces the human body to mobilize all its resources: the heart beats faster, digestion slows down, adrenaline and other stress hormones enter the bloodstream, and muscle tone also increases. This allows a person to adequately respond to danger and avoid injury.

When the irritating factor disappears, the body gradually returns to its usual state.

But if the stressful situation lasted too long or emotional tension continues to persist, the spasm of the back muscles can become chronic.

Kinds

All muscle spasms can be divided into two main types:

tonic

Prolonged tension of the muscles of the back, their severe fatigue causes a tonic spasm. Office workers and schoolchildren are more likely to experience tonic spasms in the cervical spine as a result of being in the wrong position at the table. Aching pains affect a large area of ​​the back, but during the period of exacerbation, a person can point to a specific pain point. The spasmodic muscle feels hard to the touch, tense, when you press it, the pain intensifies.

clonic

Frequent changes in muscle tone. This condition is manifested by involuntary muscle twitches.

Sometimes spasms of both types begin at the same time. Such a state is called tonic-clonic seizures.

Treatment

Spasm of the spinal muscles is characterized by acute pain resulting from compression of blood vessels and nerve endings, limited mobility, impaired energy metabolism and tissue nutrition.

At the first sign of the onset of a spasm in the first place need to relax the muscles tense back.

To do this, lie down on a hard, flat surface, put your feet on a raised platform. In this case, a headboard, a chair, or a blanket rolled into a roller, placed under the knees, will do. It is also advisable to put a towel folded several times under your head.

These simple actions will help relieve pain by reducing pressure on the affected muscle group.

If the spasm does not go away for a long time, you can start drug treatment.

You should definitely see a doctor as soon as possible if:

• The pain does not go away within three days and the muscles remain inactive.
• Muscle spasm in the neck or other area of ​​the back is accompanied by tingling, numbness, or weakness.

Drug Overview

The most striking manifestation of muscle spasm is severe pain caused by inflammation and pressure on the nerve endings.

As a first aid and relief of unpleasant and painful sensations, it is necessary to take painkillers and anti-inflammatory drugs:

• Muscle relaxants- universal remedies for local foci of spasmolytic pain and various types of cervicalgia (spread of pain to other parts of the body). If osteochondrosis has become the cause of the spasm, then spasmolytics are indicated to be taken in combination with chondroprotectors to restore damaged cartilage tissue.
• Reception ketorol, ketonal and diclofenac quickly relieves the pain syndrome that has arisen.
• will help with pain, accompanied by numbness and long-term muscle tension.
• For the treatment of spasm of the spinal muscles, doctors prescribe non-steroidal anti-inflammatory drugs (NSAIDs). Naproxen and Ibuprofen- the most common and affordable drugs of this kind. But in an exacerbated condition, stronger medications may be prescribed.
• In severe cases, the use muscle relaxants. These drugs are prescribed at the initial stages of therapy and only for a short time.

Treatment of spasms of the back muscles surgical method used for persistent pain and increasing muscle weakness or in case of a birth defect.

The period of complete rest during recovery from a severe spasm should not exceed three days. With complete immobility, stagnation of blood flow and lymph begins in the affected tissues, which leads to an increase in the inflammatory process.

Pain medications used for back spasms can have serious side effects. They are dangerous to take for a long time.

Seek help from a specialist if the pain persists for more than three days.

Do not take alcohol during medical treatment of muscle spasms!

Therapeutic exercises and self-massage

Pain is the result of a muscle spasm.

To get rid of unpleasant sensations, you need to eliminate the cause of their occurrence, namely, to relieve the tension of the spasmodic muscle group.

It has an excellent relaxing effect. Kneading, vibration, stretching, deep pressure on the tissues affected by spasm are good to use in combination with isometric tension.

A light massage with a piece of ice has a good effect. Slowly rubbing in a circular motion on a tense muscle and exposure to cold for several minutes will reduce pain. A decrease in temperature leads to a narrowing of the blood vessels, then they expand sharply, helping the muscles to relax. Further smooth and slow massage movements contribute to the rapid restoration of blood circulation and the return of the muscles to their normal ability to relax and contract.

If the tension of the muscle group does not go away within three days, it is worth trying heat treatment. If the swelling subsided and the pain subsided, you can warm the damaged area to improve blood circulation in this area. The simplest way is wrap the affected area with a towel soaked in hot water. From above, to keep warm in the compress, you need to put a plastic bag and a dry towel. This procedure is shown to be carried out five times a day for twenty minutes.

Spasmodic muscles increase the compression of the nerve roots and worsen the blood supply to the intervertebral discs. Stretching exercise, massage and self-massage (especially on the back or breaststroke style), water exercises will help people with osteochondrosis cope with the manifestations of this disease.

Consequences of spasms

Spasms of the back muscles have many negative consequences. Below are examples of the most common ones:

• Spasm of the spinal muscles primarily has negative impact on the spine, up to its curvature in especially serious cases. Moving, the vertebrae compress the neurons emanating from the spinal cord, which can cause pain in any organs. For example, severe chest pain is often associated with a pinched nerve rather than heart disease.
• Chronic muscle tension in the neck can cause persistent headaches. With damage to the nerves that control the diameters of the small vessels of the circulatory system, blood flow to the head worsens.
• The skin on the sore spot becomes dry and sluggish, since long-term muscle spasm provokes tissue contamination and blockage of blood vessels.
• severe pain accompanying spasm affect the mood, well-being and performance of a person. Often the patient loses the ability to move normally on his own for several days.

Prevention

To avoid spasms of the spinal muscles, it is necessary to maintain elasticity and good muscle tone. Swimming and stretching exercises are great for these purposes. This is especially true for people leading a sedentary and sedentary lifestyle.

The use of alcohol and caffeine, as well as some stimulant drugs, lack of calcium and potassium in the body, can lead to muscle spasms.

Necessary avoid hypothermia, especially muscles that are in tension due to, for example, an uncomfortable body position. They can react with a sharp contraction to exposure to cold and lead to spasm.

Human muscle tissue is in constant tension, because the smallest action involves the activity of thousands of muscle fibers. The normal functioning of the muscular system requires the elasticity of its tissues, but often after excessive physical exertion, tension in the muscles remains even after its completion. In some cases, such processes go unnoticed, while in others they cause prolonged pain to a person and interfere with his ability to act. Indeed, unlike cramps, muscle spasm does not go away quickly and can even deprive a person of mobility.

Muscle spasm, causes

Experts distinguish three main causes of muscle spasm:

• Physical injuries of a different nature;
• Prolonged static muscle tension;
• Emotional surge.

All sorts of bruises and injuries are the most common cause of muscle spasm, in which muscle tension occurs in response to pain, contributing to the development of the so-called trigger syndrome. Often such a symptom is a consequence of birth trauma, since childbirth itself is an extremely traumatic process. A spasm of the neck muscles, received by a person at birth, remains with him for life and prevents proper nutrition of the brain.

Prolonged static muscle tension, as a rule, is due to a long stay of the human body in an uncomfortable position. Such muscle tension is common to many office workers and all those who work in a sitting position for a long time. It can occur even when a person constantly carries a heavy bag on one shoulder. That is, if the muscles are in a tense state for a long time, they seem to get used to it and begin to support it. Thus, if the affected area does not relax and the person does not take action, muscle spasm in this area may disturb him constantly.

Often the cause of muscle spasm is a strong emotional stress. Therefore, it should be remembered that all kinds of negative experiences very quickly provoke this ailment. This is explained by the fact that the body regards the occurrence of a stressful situation as a state in which the mobilization of resources is necessary. So, certain hormones are released into the blood stream, the heartbeat quickens, the processes of the digestive system become more difficult, and muscle tone increases. As soon as the emotional stress subsides, the body, as a rule, begins to return to its usual state. However, sometimes such relaxation does not occur, and muscle spasm due to a stressful situation becomes chronic.

Often the cause of muscle spasm is such a common disease as osteochondrosis and its various manifestations. Most often, these are herniated discs and protrusions.

Drugs that relieve muscle spasm

You need to know that muscle spasm does not occur on its own: it is the body's response to pain. Therefore, before disassembling how to relieve muscle spasm, it should be noted that its elimination also involves getting rid of pain. That is, the removal of muscle spasms consists of three important factors:

• Providing complete rest to the affected area of ​​the body;
• Elimination of pain with the help of general painkillers, as well as in some cases local effects using injections into the affected area;
• The use of pharmacological drugs that relieve muscle spasm and have a relaxing effect.

Of course, many people take analgesic painkillers to relieve pain, and use other medications to get rid of muscle spasms. But it should be noted that more often doctors prescribe combined drugs that relieve muscle spasm and pain at the same time. Such drugs are called spasmoanalgesics. Among them are the most effective:

• Trigan;
• Spazmalgon;
• Baralgin;
• No-shpa;
• Dibazol.

These drugs act directly on muscle cells, which contributes to the rapid weakening of spasm, and, consequently, pain. However, it should be said that for many diseases of the musculoskeletal system, it is better to take relaxants that more effectively relieve spasms of skeletal muscles. At the same time, before taking such drugs that relieve muscle spasm, you should consult a doctor: they usually have many side effects.

Muscle spasm, treatment

Treatment of muscle spasm, in contrast to taking the above drugs, involves not only getting rid of pain and discomfort, but also the causes of their occurrence. Therefore, you need not only to know how to relieve muscle spasm, but also to establish a diagnosis that provoked it in order to take the necessary measures.

Non-steroidal anti-inflammatory drugs are often equated with analgesics, although this is incorrect, since their mechanism of action on pain is completely different. The anti-inflammatory and decongestant properties of nonsteroidal drugs not only relieve pain, but also treat their cause (inflammation), unlike analgesics. That is why they have a stronger effect.

Treatment of muscle spasm with non-steroidal anti-inflammatory drugs can last as little as 1-2 days. However, it should be noted that a contraindication to the use of such drugs, in addition to individual intolerance to its components, as a rule, are various diseases of the gastrointestinal tract. In the presence of diseases such as gastric or duodenal ulcers, the use of nonsteroidal drugs is strictly contraindicated.

Experts call the safest method of using such drugs using them in the form of rectal suppositories. Often a course of several days relieves muscle spasms.

Muscle spasm can occur when there is insufficient elasticity of muscle tissue. This process in most cases goes unnoticed, but sometimes it is manifested by severe pain and even a complete loss of working capacity. Such a problem, to one degree or another, affected each person, so you need to know how to relieve spasm and what to do to avoid such a condition.

Why there is a problem

The muscular system functions due to the work of brain cells, as well as nerve and muscle fibers. Various enzymes, minerals and hormones are involved in this process. If there is a violation of well-coordinated work, there is a failure in the transmission of nerve impulses or the cells of the muscle tissue do not perceive them, as a result of which the muscle reduces and the spasm passes throughout the body.

The permeability of nerve impulses can be impaired due to a deficiency of potassium, magnesium and calcium. In addition, this problem also occurs as a result of overwork, due to low physical activity or metabolic disorders, when cells suffer from a lack of nutrients and toxins begin to accumulate in them.

Cramps can also occur during sleep, when a person relaxes and his blood circulation slows down. This pathology can appear in athletes who overload their muscles, in elderly people suffering from circulatory disorders, and in children due to an imperfect nervous system.

The spasm itself is not dangerous, but it can cause severe pain or be a symptom of a serious illness.

Another common reason is stress. Many people are often emotionally stressed. As a result, the body mobilizes all resources, releasing a large amount of hormones (cortisol, adrenaline) into the blood. This leads to an increase in muscle tone. When emotional tension begins to decrease, the body relaxes and begins to work in its usual mode. But sometimes muscle tension does not go away and a spasm occurs.

First aid

With muscle spasm, first of all, you need to get rid of pain. First aid includes the following steps:

1. Provide complete rest to the affected area.
2. Take a general action or inject into the area of ​​spasm.
3. Rub the area in which arose.
4. Try, without overstraining, to stretch the affected muscle.
5. Apply a cold compress or heating pad to the affected area. Cold will relieve pain and swelling, and a warm heating pad will help relax the muscles.
6. Drink water so that your muscles do not suffer from dehydration.

Methods of treatment

First of all, it is the removal of pain and the normalization of blood circulation in the body. Doctors recommend using drugs that relieve both pain and spasm at the same time. This group of drugs is called spasmoanalgesics. These include:

• Spazmalgon;
• No-shpa;
• Baralgin;
• Dibazol.

The drugs act directly on the cells of the muscle tissue, quickly weakening the spasm and relieving pain. But if the problem occurs due to diseases of the musculoskeletal system, it is better to use muscle relaxants as first aid:

• Ketanol;
• Diclofenac;
• Ketoprofen.

They effectively relieve spasm of skeletal muscles. These drugs can be purchased at any pharmacy. Quinine helps with cramps in the legs. But this medicine is prescribed in extreme cases, as it has many side effects.

An excellent tool that can be used to combat spasms is a relaxing massage performed by a specialist. Impact on the affected area improves blood flow and prevents the occurrence of muscle spasm. During the massage, the muscle tissue relaxes, so after a few minutes the patient's condition improves significantly. To enhance the effect, after a massage session, it is advisable to take a warming bath.

Before the session, you must inform the massage therapist about the problem. This will help him choose the right technique for manipulating the affected area. Most often, specialists alternate between kneading the muscles and rubbing, as a result of which the muscle tissue relaxes and returns to its previous state.

Healthy foods

To relieve the symptoms of muscle spasms, you must include the following foods and drinks in your diet:

1. Chamomile tea. Chamomile contains compounds that have anti-inflammatory properties. The essential oil of the plant can be used to massage the affected area.
2. Cherry juice. The antioxidants present in this product help relax the muscles in a natural way. In addition, the substances have anti-inflammatory properties.
3. Cayenne pepper is a natural muscle relaxant. It can be added to food or taken in capsule form.
4. To make up for vitamin D deficiency, eat eggs and fish.
5. Magnesium-rich foods keep muscles healthy. These include bananas, beans, oats, seafood, almonds, and vegetables like potatoes and kale.
6. Calcium deficiency can be replenished with dairy products.

A healthy diet minimizes the likelihood of cramps. All actions aimed at treatment are preventive in nature.

Help with back pain - blocks and muscle spasms

The main cause of many diseases is associated with spasms of deep short lateral and medial intertransverse muscles of the lower back and interspinous muscles! Moreover, in a state of spasm, these muscles can stay for years, causing muscle. Thus, the muscle develops not as a result of dystrophy and protrusion, and not as a result of neighboring bone growths.

The primary pathological process is the excessive tension of these muscles (awkward rotation of the torso, excessive flexion, hypothermia of the back, an infectious disease, prolonged static muscle tension , arising - when a person is not properly seated at a computer, when carrying a bag on one shoulder, etc.), exceeding their working voltages, which leads to a prolonged, reflexively fixed tension, reflex spasm of these muscles.

For all patients with osteochondrosis, massage, self-massage, exercises in water, swimming, especially in the breaststroke style and on the back, are useful. Useful exercises to strengthen the muscles of the back and abdominals, which are included in the complexes of exercises. With muscle tension, compression of the nerve roots increases and blood supply worsens.

Therefore, it is so important to include relaxation exercises in classes, which must be alternated with special exercises. First of all, you need to learn how to carry the main load:

• slow, rhythmic movements that stretch the tonic muscle (repeat 6-15 times, 20 seconds break);
• under the action of gravity, create a position for the tonic muscle, stretching it, the stretching phase lasts 20 seconds, a 20-second break, repeat 15-20 times;
• tension of the tonic muscle against resistance for 10 seconds, then 8 seconds of relaxation and stretching, repeat 3-6 times;
• tension of the tonic muscle group against resistance from the opposite side for 10 seconds, 8 seconds of relaxation, stretching of the muscle group, repeat 3-6 times.

2) Get down on all fours, resting on the floor with your knees and palms. Press your chin to your chest. Now bend your back up, rounding it.

3) The same, but in a standing position: put your hands on your belt, turn your elbows forward. Press your chin to your chest and round your back, arching it back.

4) Lie on your stomach, put 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 to the count of "two" and slowly lower.

6) Roll onto your back. Pull your knees up to your chest with your hands. 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 off the floor, do push-ups on your hands, arching your back.

2) Roll onto your back. Press your feet firmly to the floor, bend your knees. With your arms crossed, place your palms on your shoulders. Raise your head and shoulders as high as possible, while pressing your lower back and feet to 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 you were swimming in a crawl. Hold for a 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 low 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. Most importantly, after the phase of tension, a phase of complete relaxation must necessarily follow, otherwise the exercises will lose their meaning.

When doing any of the above exercises, be careful. If they hurt, stop doing them. But if after a day or two after exercise you feel an improvement, then they are safe for you.

Physical education is physical education, but there are other important nuances that are useful to remember.

Choose a chair that provides good back support. If this option is adjustable, start at the lowest position and work your way 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, set it at eye level.

When it's cold and damp outside, don't forget to wrap your neck with a scarf.

With sedentary work, even if your work is in Krasnodar, where there is a wonderful climate and excellent working conditions, anyway, regularly (about once an hour) take short breaks to warm up. You can just walk along the corridor, climb the stairs two or three floors. But it will 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 exciting, but also extremely beneficial for the back and neck.

Sign up for physical therapy. Modern medicine has reached incredible heights, and the doctor will prescribe you precisely and purposefully selected exercises. The main thing here is less independence.

Try to eat healthy food and indulge in negative emotions less. Stress is one of the main causes of muscle strain.

It is useful to hang on the crossbar, if possible. Make it at home, for example, in some doorway. Each time you pass by, hang for a few seconds, dangling moderately in different directions. The muscles of the back at the same time noticeably relax, and they strive to return to their normal position.

Visit a chiropractor to put it in place. But remember: having a license from a medical center does not in itself give its employees the right to dig in your back. Each specific therapist must have a personal certificate and permission to conduct therapeutic manipulations.

Many neck and back problems start with the wrong place to sleep. It is important to have a firm mattress that does not sag deep in the middle. The pillow should also not be overly soft, sometimes it should be completely abandoned. And it is best to purchase a special orthopedic mattress and pillow. Their shape is specially chosen to help relax the muscles of the back and. On such sweet you fall asleep, barely relieved, and wake up completely rested.

Back exercises

We offer you a set of very easy exercises that can be performed lying on your back. Its main advantage is that each exercise allows you to stretch the muscles of those parts of the body that are difficult to relax in a normal position. The complex can be used for easy stretching and relaxation.

Back Exercises #1

Bend your knees, bring the soles of your feet together and relax. In such a pleasant position, the groin muscles are stretched. Hold for 30 seconds. Let gravity stretch this area of ​​the body naturally. For greater comfort, you can put a small pillow under your head.

Exercise option for the back number 1

Without changing position, smoothly swing your legs from side to side 10-12 times. In this case, the legs should act towards one part of the body (indicated by the dotted line). Movements are performed easily and smoothly, with an amplitude of no more than 2-3 cm in each direction. The movement should start from the hips.
This exercise develops flexibility in the groin and hips.

Back Exercises #2

Pressing the right leg with the left, try to pull the right leg towards the body. In this way, you contract the thigh muscles (Fig. 1). Hold the tension for 5 seconds, then relax and repeat the previous one (Fig. 2). This way of performing the exercise is especially useful for people with stiff muscles.

Back Exercises #4

To relieve tension in the area

In the prone position, you can stretch the upper part and neck. Interlace your fingers behind your head at about ear level. Start slowly pulling your head up until you feel a slight stretch in the area. Hold for 3-5 seconds, then slowly return to the starting position. Do the exercise 3-4 times to gradually loosen the tension of the upper part and. Relax the lower jaw (there should be a small gap between the molars) and breathe rhythmically.

Back Exercises #5

In a prone position with legs bent at the knees, clasp your fingers behind your head (not on your neck). Before stretching the back, gently lift your head from the floor up and forward. Then begin to press your head down to the floor, but with the effort of your hands, counteract this movement. Hold this static contraction for 3-4 seconds. Relax for 1-2 seconds, then begin to gently pull your head forward with your hands (as in the previous exercise) so that the chin moves towards the navel until you feel light, pleasant. Hold the position for 3-5 seconds. Repeat 2-3 times.

Gently pull your head and chin to the left. Hold the position for 3-5 seconds. Relax and lower your head to the floor, then pull it to the right. Repeat 2-3 times.

Keeping your head in a relaxed position on the floor, turn your chin to your shoulder. Rotate your chin just enough to feel a slight stretch on the side. Hold the position for 3-5 seconds, then repeat on the other side. Repeat 2-3 times. The lower jaw should be relaxed and breathing should be even.

Back Exercises #6

Flattening of the shoulder blades

Interlock your fingers behind your head and squeeze your shoulder blades together to create tension in your upper back (the chest should push up as you move). Hold the position for 4-5 seconds, then relax and gently pull your head forward. So at the same time you reduce the voltage in the area. Try to tighten your neck and shoulders, then relax and proceed to the back. This will help you relax your muscles and turn your head without tension. Repeat 3-4 times.

Back Exercises #7

Lumbar extension

To relieve tension in the lower back, tighten the muscles of the buttocks and at the same time the abdominal muscles to straighten the lower back. Hold the tension for 5-8 seconds, then relax. Repeat 2-3 times. Concentrate on keeping the muscles in a contracted state. This pelvic girdle swing exercise strengthens the muscles of the buttocks and abdomen and helps maintain proper sitting and standing positions.

Back Exercises #8

Reduction of the shoulder blades and tension of the gluteal muscles.

At the same time, bring your shoulder blades together, straighten your lower back and tighten. Hold the tension for 5 seconds, then relax and pull your head up to stretch your back and upper back. Repeat 3-4 times and appreciate the pleasure.

Now extend one arm behind your head (palm up) and the other hand along your body (palm down). Stretch in both directions at the same time to stretch your shoulders and back. Hold for 6-8 seconds. Perform the exercise on both sides at least twice. The lower back should be straight and relaxed. Keep your lower jaw relaxed too.

Back Exercises #9

Stretching exercises

Stretch your arms behind your head and straighten your legs. Now stretch your arms and legs in both directions as far as you feel comfortable. Hold for 5 seconds, then relax.

Now stretch diagonally. Stretching your right arm, simultaneously pull the toe of your left foot. as far as you are comfortable. Hold the position for 5 seconds, then relax. Stretch your left arm and right leg in the same way. Hold each for at least 5 seconds, then relax.

Now stretch again with both arms and legs at once. Hold
5 seconds, then relax. This is a good exercise for the muscles of the chest, abdomen, shoulders, arms, and feet.

You can also supplement with abdominal retraction. This will help you feel slimmer and at the same time be a good workout for the internal organs.
Stretching exercises three times reduces muscle tension, promoting relaxation of the whole body. Such stretches help to quickly reduce the overall tension of the body. They are good to practice before going to bed.

Back Exercises #10

With both hands, grab your right leg under and pull it towards your chest. When doing this exercise, relax your neck and lower your head to the floor or to a small pillow. Hold easy 10>30 seconds. Repeat the same movement with the left leg. The lower back should be straight at all times. If you do not feel tension in the muscles, do not be discouraged. The main thing is that you are happy. This is a very good exercise for the legs, feet and back.

Exercise option for the back number 10

Pull towards your chest, then pull the entire leg in the opposite direction to stretch the outer part of the right thigh. Hold light for 10-20 seconds. Repeat the same movement with the other leg.

Another version of exercise for the back number 10

In the prone position, gently pull the right to the outside of the right. Hands should grab the back of the leg a little higher

In the normal state, even and elastic muscle tissue becomes relaxed or tense, depending on the desire of the person. Under the influence of negative factors, zones of various sizes with characteristic tension may appear in the muscles, which a person cannot control.

Muscle spasm is an involuntary contraction of muscle tissue, in which a person feels aching or sharp pain.

The causes of muscle tension are due to several factors:

1. Injury. The main cause of muscle spasm is injury to a certain part of the body. In this case, the cause of sharp pain is a negative physical impact.
2. Wrong body position. An example is a spasm in the neck, which a person can get when spending a lot of time at the computer or while sleeping in an uncomfortable position. If the spasm in the neck is not stopped in a timely manner, the discomfort can persist for years, causing a violation of the blood supply to the brain.
3. Stress. Nervous tension or prolonged depression negatively affects the work of the whole organism, resulting in the mobilization of internal resources. In particular, there is a release of a large amount of hormones into the blood, which provokes an increase in heart rate, a slowdown in digestion and an increase in muscle tone.

Causes of back spasm

Muscle spasms in the back occur due to a malfunction in the normal functioning of the body. This can be triggered by external and internal factors.

The most common causes of a pathological condition that manifests itself in the lower back and along the entire length of the spinal column are:

• Injury.
• Muscle fatigue.
• Hypothermia.
• Diseases of the spine.
• Stress.
• Epilepsy.

Clinical picture

In the common people, muscle spasm is called "lumbago." This name appeared not in vain, because the main symptom is a sharp shooting pain in the affected muscle. The pain is aggravated by movement, coughing, sneezing.

Depending on the location of the damaged muscle, the signs of the disease may be different:

• Spasm in the neck - the pain is localized in the side of the neck, either on the right or on the left side of it. Often there is a shooting pain that spreads from the back of the head to the ear or shoulder. In difficult cases, the pain syndrome can also affect the fingers of the upper extremities, provoking their numbness.
• Spasm in the thoracic region is characterized by the appearance of acute pain in the shoulder blades or in the center of the back.
• Intercostal neuralgia is a condition when an acute pain syndrome spreads throughout the body, but it manifests itself most clearly in the area of ​​\u200b\u200bthe ribs and on the right or left side of the sternum. The nature of the manifestation of symptoms of intercostal neuralgia is often similar to the signs of a heart attack.
• Spasm in the lower back - acute pain is localized in the lower back. If the pinching of the femoral or lumbar nerve joins the muscle spasm, then the acute pain syndrome also affects the lower limb.

Muscle spasm treatment

Despite the appearance of acute and unbearable pain, muscle spasm is quite easy to eliminate at home. But this is possible if measures to eliminate the painful condition were taken immediately, and the muscle spasm did not drag on for a long time.

Expert opinion

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What to do with an acute attack of muscle pain?

• When the first signs of muscle pain appear, it is important to stop any physical activity. To relieve discomfort, you need to massage the damaged muscle (light rubbing and stroking movements with your hands over the sore spot on the body).
• Relax, lie down if possible. It is important to put the patient in bed in a position that is comfortable for him. If the pain "grabbed" a muscle in a public place, then it is important to stop, sit down, let the tense muscles relax.
• Stretch the affected muscle. Gentle stretching that does not overstrain the muscles will help eliminate unpleasant pain.

Muscle stretching exercises:

1. Calf muscles. Stand half a meter from the wall, touch the wall with your forearms, your back should be straight, your heels should be firmly pressed to the floor. To linger in this position of the body for a few seconds, it is important that the exercise does not cause pain and discomfort. With an exacerbation of the pain syndrome - stop the exercise.
2. Muscles of the thigh. Take a comfortable position, pull the toe of the “sick” leg towards you, but the leg should not bend at the knee joint.

How to relieve back spasm?

During acute muscle spasm in the back, muscle stretching exercises are strictly prohibited. You can not use to eliminate acute pain and simulators such as vibro couches or vibro chairs. You can use stretching exercises only after stopping the pain syndrome.

As a preventive measure, the following types of gymnastic exercises are recommended:

1. Walk around the room with your knees high. Your back should be straight during the exercise. If gymnastics causes discomfort, then it should be stopped.
2. Raise straight arms up, hold them in this position for 5-10 seconds, then lower them. You need to repeat the exercise several times a day for 3-5 approaches.
3. Take a supine position on your back. Bend one leg at the knee and try to press it to your chest. Hold this position for a few seconds, then stretch your legs and relax. Repeat the same action with the second leg.

Medical therapy for muscle spasm

Severe and paroxysmal muscle pain cannot be treated with exercise. In this variant, the patient should be prescribed drug therapy.

A little about secrets

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Treatment of muscle spasm with drugs:

• Anti-inflammatory drugs (NSAIDs) - Ibuprofen, Ketoprofen, Diclofenac, Indomethacin - suppress acute pain, reduce inflammation, eliminate swelling of the affected area, increase blood flow to the muscle.
• Muscle relaxants - Flexeril, Mydocalm, Baclofen - relaxation of tense muscles, normalization of blood flow.

Important! Any medicines are prescribed by a doctor! In the presence of diseases of the gastrointestinal tract, nonsteroidal drugs are prescribed with caution. Muscle relaxants are taken for a long time, according to a certain scheme, require medical supervision.

Consequences of spasms

Prolonged muscle spasms can lead to negative consequences.

The disease can not only take on a chronic character, but also provoke the following pathologies:

• Scoliosis, sciatica, tissue necrosis, narrowing of the arteries (with spasm of the back muscles).
• Migraine, fainting state due to compression of the arteries (with neck spasm).
• Violation of the outflow of blood.
• Osteochondrosis.

Prevention

The appearance of muscle spasms can be avoided by using simple but important prevention methods:

• Drink enough liquid. Dehydration increases the likelihood of muscle spasms. During the day, the body of an adult requires 6-8 tbsp. clean boiled water.
• Maintain quality and nutritional value. To prevent the occurrence of muscle spasm, special emphasis should be placed on the use of foods containing potassium and beneficial antioxidants (bananas, dried fruits, avocados, spinach, almonds, flax seeds, oats, oranges, brown risk, sesame seeds).
• To live an active lifestyle. Regular and simple physical exercises contribute to the removal of muscle spasm and are the prevention of its occurrence.

Treatment of chronic spasms should be carried out under the guidance of a physician. Self-therapy can lead to complications and the development of pathologies.