The most common type of pain is back pain. These unpleasant sensations limit the daily activity of about eight percent of the adult population of our planet.
Sergey Mikhailovich Bubnovsky is the creator of the alternative orthopedics and neurology technique, who developed special exercises to relieve back pain. They help get rid of chronic diseases of the musculoskeletal system due to the internal reserves of the human body.
Alternative technique
S. M. Bubnovsky can be called a kind of discoverer in medicine. The methods proposed by him allow you to save the patient from pain and discomfort in the joints and muscles. This, in turn, returns a person to a full life without surgery and the use of drugs.
The basis of the many years of work of Professor Bubnovsky is the principle of the use of motion (kinesitherapy). This is an alternative to external intervention, activating the internal potential of the body. This way allows you to achieve recovery mainly on their own patient.
The impetus for the development of such a technique was Bubnovsky's own experience. After severe injuries sustained in the accident, doctors predicted him a lifelong disability. However, the young man did not give up, and after years he recovered on his own.
The essence of an alternative technique
When a patient complains of back pain, doctors usually recommend avoiding stress and rest. However, a sparing regimen is unlikely to lead a person to recovery.
A different path is suggested by Dr. Bubnovsky. The basis of his therapy is the movement and exercises for back pain performed on special power simulators. With the help of devices developed by Professor Bubnovsky himself, the patient gets rid of muscle edema, which is the main cause of pain. Also, during classes on special simulators, blood supply to the problem zone returns to normal.
Not only for back pain, Bubnovsky exercises are recommended for people. They also help for preventive purposes for those who do not have a diagnosis. Using this technique is a smart choice for any person. After all, Bubnovsky selects an individual complex that is most suitable for them for his patients, which allows you to cure diseases of the joints and spine.
The popularity of the famous doctor’s methodology led to the creation of a large number of wellness programs. For their implementation does not require a special level of physical fitness. In contrast, most of his treatment systems take into account the problems of older people.
You can perform exercises so that your back does not hurt, according to the books of the professor. The author paints all movements in an easy and understandable language, indicating the need for self-discipline and regularity of performing wellness exercises.
Exercises for pain in the back Bubnovsky recommends doing without fail. Their implementation can not be postponed even in the presence of uncomfortable sensations.
Application area
The medical method of Bubnovsky helps with:
- osteochondrosis;
- arthrosis;
- intervertebral hernia;
- radiculitis;
- coxarthrosis;
- asthma;
- chronic bronchitis;
- colds;
- migraine.
Also, the technique of the famous doctor helps to quickly restore health during the rehabilitation post-traumatic period.
Spinal treatment
Pain in the back brings a lot of discomfort to everyday life. To eliminate this phenomenon, Dr. Bubnovsky recommends a set of exercises developed by him. For back pain, they are aimed at restoring and further improving the musculoskeletal functions of the spine.
How do exercises of an alternative technique eliminate discomfort? In order to understand this, you need to know what causes back pain.
In case of damage to the cartilage tissue or ligaments, the affected area begins to protect the muscles. They are pulled together, which causes pain. Time passes and the person recovers. But if muscles in the area of the pathology focus are not involved, then they weaken and cease to withstand the previous, even insignificant, loads. In this case, there are sensations that bring discomfort.
The theory of Dr. Bubnovsky is based on the principle of strengthening and relaxing muscles, as well as the development of joints. Strong tissues not only protect the cartilage and spine from damage, but also significantly strengthen them.
From back pain exercises are performed in a comprehensive manner. However, they are quite simple and contain elements of yoga, aerobics and Pilates. Bubnovsky's simulators are necessary for those who suffer from disruption of the functioning of the ODE. These special shells allow patients to get the physical activity they need.
If your back hurts, what exercises to do at home? Let's consider them in more detail.
Sagging and relaxing your back
This exercise begins with a starting position on all fours. In this case, you should feel the muscles of the back and relax them. Next is a breath. At the same time, the back bends. Then exhale follows. The back bends at the same time. This exercise is performed at a moderate pace at least twenty times.
Muscle stretching
If your back hurts, what exercises still need to be done? To relieve uncomfortable sensations, it is necessary to stretch the muscles. The patient begins the exercises, standing on all fours, crouching on his left leg and pushing his right back. In this position, muscle stretching is done. The left leg should be pulled forward, and the body should be lowered as low as possible. The exercise must be performed twenty times. Further, the supporting leg changes. She also performed at least 20 exercises.
Slopes
To perform these exercises, the patient must be on all fours, stretching the body forward and not involving the muscles of the belt.
Slow motion data is being executed. It is important to maintain balance and monitor breathing.
Spinal stretching
These exercises also need to be performed on all fours. The first movement is exhaled. For its execution, the patient tilts the torso to the floor, bending his arms. On exhalation, the body returns to its original position. The arms are straightened, with emphasis on the heels. This exercise, which perfectly stretches the muscles of the back, is repeated at least six times.
Press
This exercise begins with the supine position, hands clasped under the head. Then the hull raises are made. In this case, the elbows should touch the bent knees. The number of such exercises will vary depending on the physical preparation of the patient. If they are performed for the first time, then the painful sensations in the muscles of the press will serve as a guideline. In the future, it is recommended to increase the load and increase the duration of its impact.
Half bridge
These exercises for pain in the back and lower back begin to be performed from a prone position. The patient should raise the pelvis as much as possible, and then slowly lower it. The arms should be extended along the body. It should be borne in mind that lifts must be performed on inspiration in an amount of at least thirty times.
Adaptive gymnastics
Bubnovsky has back pain exercises designed for those who are just starting to engage in kinesitherapy. Adaptive gymnastics movements allow patients to stretch and strengthen their muscles. In the future, this will allow for more complex complexes.
Before starting classes, each beginner should read the advice of Bubnovsky. The famous doctor recommends performing the exercises only on an empty stomach at any time. However, morning or after work is most preferred.
Exercises must be performed for at least twenty minutes. A sign of their effectiveness is sweating. After the completion of classes, water procedures in the form of a contrast shower are mandatory. You can also simply wipe it with a wet, cold towel.
Exercises for pain in the back and lower back of the adaptive complex are closely interrelated. Each of them is a complement to the other. Do not despair if the back pain will not work right away. The skill will be improved as practical actions. And only after the development of adaptive gymnastics, the patient can easily switch to the profile complex.
What exercises are recommended for beginners? Let's consider some of them:
1. The patient sits on his heels. When inhaling, he should rise and spread his arms to the sides. Then he should lower himself on the exhale and take his starting position.
2. To perform cleansing breath, put your hands on your stomach. Then exhale through tightly clenched teeth. In this case, you should get the sound "pf".
3. Press exercises start from a supine position with knees bent. The rise of the body should be done when exhaling. Next, one leg must be thrown back onto the knee of the other and pump press diagonally. At the same time, elbows begin to work. The left should reach the knee of the right foot and vice versa.
4. The next back pain exercise should be performed on the side while resting on the arm. With this initial position, you need to exhale and raise the pelvis. After that, the side is changed.
5. Next, the adaptive gymnastics complex provides for the implementation of the turns of the pelvis. They should be done kneeling.
6. Without changing the previous position, the patient should tilt the case back and forth.
7. Next, lie on your stomach and tear off your legs from the floor. Such movements alternate with the rise of the body.
8. To perform the next exercise, the patient should lie on his side. This is followed by a leg lift with a pause in the middle of the swing. Similar movements are performed on the other side.
9. Next, the adaptive gymnastics complex recommends push-ups from the floor.
10. When performing the next exercise, you must sit down and try to move only on the gluteal muscles.
11. The next exercise from back pain is swinging the legs back and forth. They are performed standing on all fours.
Kinesitherapy for acute lumbalgia
Patients suffering from severe back pain, practicing according to the Bubnovsky technique, get rid, first of all, of the walking stereotype formed by the ailment. This occurs as a result of strengthening the muscle corset. The famous doctor has developed exercises for acute back pain, which are performed on the crossover simulator.
In addition, homework is recommended for such patients. What are Bubnovsky’s exercises for acute back pain? The famous doctor recommends daily:
1. Move around the room on your knees, while focusing on your hands.
2. Lie on your back, holding the support with your arms extended upward. Next, exhale to reduce the legs to the stomach. If you experience mild pain, you do not need to stop the exercise, but with severe discomfort, the lessons are canceled.
3. Lie on your back with your hands clasped behind your head into the castle. The legs should be bent at the knees. Without lifting the socks off the floor, the upper body should be lifted.
Each of the above exercises should be repeated at least twenty times. After the disappearance of the pain effect, the result is fixed by stretching on the horizontal bar.
If severe pain occurs during exercise, Dr. Bubnovsky advises putting a cold towel under your back. This will allow for some time to eliminate the discomfort.
Clinical practice of kinesitherapy technique has shown its good analgesic effect. It manifests itself due to contraction and relaxation of the muscles.
Do not be afraid of uncomfortable sensations at the beginning of the Bubnovsky treatment complex. After all, the therapeutic effect of the procedure will turn out only when the brain gets used to the contraction of muscle tissue. Overcoming pain will improve spinal mobility and form a strong, natural back corset.
But at the same time, it should be borne in mind that too strong discomfort makes the use of kinesitherapy impossible. In this case, a person must eliminate severe pain with the help of medications, and only then proceed with therapeutic exercises.
General recommendations
Dr. Bubnovsky argues that each person should approach in a comprehensive manner to improve his body.
In his life should be present not only training and physical activity. The effectiveness of the exercises will be much higher if:
- conduct classes in the fresh air;
- provide sleep in a ventilated area;
- perform morning exercises daily;
- walk barefoot;
- drink up to three liters of fluid per day;
- visit the sauna and take a contrast shower;
- give up smoking and alcohol;
- take healthy food.
You need to help your back in bed. After all, almost a third of life a person spends in a dream. In order for the bed not to be a prerequisite for the occurrence of pain, it is necessary to choose the right mattress. Also, the position during sleep should be comfortable. It is not recommended to sleep on your stomach. Then you have to bend your neck, which will give excessive load to the joints. It is best to sleep on your side or back, supporting your body with a pillow.
After a night's sleep, you should not get out of bed quickly. Need to reach out and let the body wake up. Such a rise will be a good prevention of injuries. Increased back pain provokes an incorrect position while driving a car. To avoid discomfort, you should optimally install the chair without moving it far back.
You need to protect your back at work. This is especially true for those who spend whole days at the table. A tense posture in the same position becomes the first cause of pain in the back. You need to sit up straight. After all, leaning forward increases pressure on the spine. In addition, it is important to get up from the table after every 45-50 minutes of work. This will be a wonderful workout for the spine.