The most common type of pain is back pain. These unpleasant sensations limit the daily activities of about eight percent of the adult population of our planet.
Sergey Mikhailovich Bubnovsky is the creator of alternative orthopedics and neurology methods, who developed special exercises to relieve back pain. They help to get rid of chronic diseases of the musculoskeletal system due to the internal reserves of the human body.
Alternative method
S. M. Bubnovsky can be called a kind of pioneer in medicine. The methods proposed by him allow 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 medication.
The basis of many years of work of Professor Bubnovsky is the principle of the application of movement (kinesitherapy). This is an alternative to third-party intervention, activating the internal potential of the body. Such a wayallows recovery to be achieved largely by the patient's own efforts.
The impetus for the development of such a technique was Bubnovsky's own experience. After the most severe injuries received in the accident, doctors predicted a lifelong disability for him. However, the young man did not give up and years later he recovered on his own.
The essence of the alternative methodology
When a patient complains of back pain, doctors usually recommend avoidance of exertion and rest. However, a sparing regime is unlikely to lead a person to recovery.
Another way suggests Dr. Bubnovsky. The basis of his therapy is movement and exercises for back pain, performed on special strength training equipment. 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, the blood supply in the problem area returns to normal.
Not only for back pain, Bubnovsky's exercises are recommended for people. They also help as a preventive measure for those who do not have a diagnosis. Using this technique is a reasonable choice for any person. After all, for his patients, Bubnovsky selects an individual complex that is most suitable for them, 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. They do not require a special level of physical fitness to perform. On the contrary, inmost of its treatment systems take into account the concerns of the elderly.
You can do exercises so that your back does not hurt, and according to the books of the professor. The author paints all the movements in an easy and understandable language, pointing out the need for self-discipline and the regularity of performing he alth-improving gymnastics.
Exercises for back pain Bubnovsky recommends doing without fail. They should not be delayed even if they are uncomfortable.
Scope of application
Bubnovsky's treatment technique helps with:
- osteochondrosis;
- arthrosis;
- intervertebral hernia;
- sciatica;
- coxarthrosis;
- asthma;
- chronic bronchitis;
- colds;- migraines.
Also, the technique of the famous doctor helps to quickly restore he alth during the post-traumatic rehabilitation period.
Spine treatment
Pain in the back area brings a lot of discomfort into everyday life. To eliminate this phenomenon, Dr. Bubnovsky recommends a set of exercises developed by him. With back pain, they are aimed at restoring and further improving the musculoskeletal functions of the spine.
How does the exercise of the alternative method help to eliminate discomfort? To understand this, you need to know what causes back pain. When cartilage or ligaments are damaged, muscles begin to protect the affected area. They tighten up and cause pain. Time passes, and the person recovers. But if the muscles in the focus area are not involvedpathologies, they weaken and cease to withstand the previous, even if insignificant, loads. At the same time, sensations appear 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 will not only protect the cartilage and spine from damage, but also significantly strengthen them.
For back pain, exercises are performed in a complex way. At the same time, they are quite simple and contain elements of yoga, aerobics and Pilates. Bubnovsky's simulators are necessary for those who suffer from impaired functioning of the ODA. These special equipments allow patients to get the physical activity they need. If you have back pain, what exercises to do at home? Let's take a closer look at them.
Bending and relaxing the back
This exercise starts from the 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 arches. Then the exhalation follows. The back is arched. This exercise is performed at a moderate pace at least twenty times.
Stretching the muscles
If your back hurts, what other exercises should you do? To relieve discomfort, it is necessary to stretch the muscles. The patient begins the exercises, standing on all fours, crouching on the left leg and pushing back the right. In this position, the muscles are stretched. The left leg should be pulled forward, and the body should be lowered as low as possible. An exercisemust be done twenty times. Next, the supporting leg changes. She also performs at least 20 exercises.
Tilts
To perform these exercises, the patient should get on all fours, stretching the body forward and not using the muscles of the belt.
Perform motion data at a slow pace. It is important to maintain balance and monitor breathing.
Spine Stretch
These exercises also need to be done on all fours. The first movement is done on the exhale. For its execution, the patient tilts the body to the floor, while bending the arms. On exhalation, the body returns to its original position. At the same time, the arms are straightened, emphasis is placed on the heels. This exercise, which perfectly stretches the muscles of the back, is repeated at least six times.
Press
This exercise starts from the supine position with hands under the head. Next, the body lifts are made. The elbows should touch the bent knees. The number of such exercises will vary depending on the physical fitness of the patient. If they are performed for the first time, then the painful sensations in the abdominal muscles will serve as a guide. 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 perform 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 the rises are necessaryinhale at least thirty times.
Adaptive gymnastics
Bubnovsky has exercises for back pain, designed for those who are just starting to practice kinesitherapy. The movements of adaptive gymnastics allow patients to stretch and strengthen their muscles. In the future, this will allow you to perform more complex complexes.
Before starting classes, every beginner should read Bubnovsky's advice. The famous doctor recommends that you exercise only on an empty stomach at any time. However, the most preferred time is in the morning or after work.
Exercise must be done for at least twenty minutes. A sign of their effectiveness is the release of sweat. After completing the classes, water procedures in the form of a contrast shower are required. You can also just wipe yourself with a wet cold towel.
Exercises for pain in the back and lower back of the adaptive complex are closely interconnected. Each of them is a complement to the other. Do not despair if the exercises do not work right away from back pain. Skills will improve with practice. And only after mastering adaptive gymnastics, the patient will be able to easily move on to the profile complex.
What exercises are recommended for beginners? Consider some of them:
1. The patient sits on his heels. When inhaling, he should rise and spread his arms to the sides. Next, he should lower himself on the exhale and take the starting position.
2. For executioncleansing breath should put your hands on your stomach. Next, exhale through tightly clenched teeth. This should make the sound "pf".
3. Abdominal exercises begin from a supine position with knees bent. Lifting the body should be done while exhaling. Next, one leg must be thrown over the knee of the other and swing the press diagonally. At the same time, the elbows begin to work. The left one should reach the knee of the right leg and vice versa.
4. The next exercise for back pain must be performed on the side with emphasis on the arm. In this starting position, you need to exhale and raise the pelvis. After that, the side is changed.
5. Further, the complex of adaptive gymnastics provides for the rotation of the pelvis. They should be done on your knees.
6. Without changing the previous position, the patient should tilt the body forward and backward.
7. Next, lie on your stomach and lift your legs off the floor. Such movements alternate with lifting the torso.
8. To perform the following exercise, the patient should lie on his side. This is followed by a leg raise with a pause in the middle of the swing. Similar movements are performed on the other side.
9. Further, the complex of adaptive gymnastics recommends push-ups from the floor.
10. When performing the next exercise, you need to sit down and try to move only on the gluteal muscles.11. The next exercise for back pain is to swing your leg forward and backward. They are performed on all fours.
Kinesitherapy for acute lumbalgia
Patients suffering from severe back pain, practicing according to the Bubnovsky method, get rid, first of all, of the formedailment of the stereotype of walking. This happens as a result of strengthening the muscular corset. The famous doctor developed exercises for acute back pain that are performed on the crossover machine.
In addition, such patients are recommended to do homework. What are the exercises of Bubnovsky 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 upwards. Then, as you exhale, bring your legs to your stomach. If there is mild pain, the exercise does not need to be stopped, but if there is severe discomfort, classes are canceled.3. Lie on your back with your hands clasped behind your head. The legs should be bent at the knees. Keeping your toes on the floor, lift your upper body.
Each of the above exercises should be repeated at least twenty times. After the pain effect disappears, the result is fixed by stretching on the horizontal bar.
When severe pain occurs during exercise, Dr. Bubnovsky advises putting a cold towel under your back. This will allow you to eliminate discomfort for a while.
Clinical practice of the kinesitherapy technique has shown its good analgesic effect. It manifests itself through the contraction and relaxation of muscles.
Do not be afraid of uncomfortable sensations at the beginning of the Bubnovsky medical complex. After all, the therapeutic effect of the procedure will be obtained only when the brain gets used to it.contraction of muscle tissue. Overcoming pain will improve the mobility of the spine and form a strong natural back corset.
But at the same time, it should be borne in mind that too strong uncomfortable sensations make the use of the kinesitherapy method 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 claims that each person should approach the improvement of his body in a comprehensive manner.
In his life should be present not only training and physical activity. The effectiveness of the exercises will be much higher if:
- carry out classes in the fresh air;
- ensure sleep in a ventilated room;
- do 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 a he althy food.
You need to help your back in bed too. After all, a person spends almost a third of his life 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. It should also be a comfortable position during sleep. It is not recommended to sleep on your stomach. Then you have to bend your neck, which will put excessive stress on the joints. It is best to sleep on your side or on your back, supportingyour body with a pillow.
After a night's sleep, do not get out of bed quickly. You need to stretch and let the body wake up. Such a rise will be a good prevention of injury. Increased back pain provokes an incorrect position behind the wheel of a car. To avoid discomfort, the chair should be optimally positioned without pushing it far back.
You also need to protect your back at work. This is especially true for those who spend the whole day at the table. A tense posture in the same position becomes the first cause of pain in the back. You need to sit straight. After all, bending 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 great warm-up for the spine.
