If you suffer from back pain or joint pain, probably there are days when you do not want to get out of bed. The temptation is great, but this approach only worsens the condition. Doctors recommend bed rest for back pain and other chronic pain, but studies show that people who do regular exercise and maintain mobility, better able to cope with the pain.
Exercise increases the pain threshold. A person suffering from chronic pain, the pain threshold is reduced. But cardio and exercises to develop strength and flexibility, increases the pain threshold.
Where to begin
If you have chronic pain in the back, knees, elbows, and so on, you should not start doing without consulting a specialist. Discuss with your doctor lessons, and then contact a specialist for the development of individual exercise program. This may be a physical therapist or trainer who will help you determine what kind of exercise suitable for your condition.
A good coach can also help you correct your posture. Watching you stand, sit, walk, it can be noted a violation of posture - for example, if you are used to carry the bag on one shoulder. Such disturbances increase pain in back, hips, knees and elbows.
Coaches recommend simple stretching exercises that reduce back pain and joint pain. For example, as follows:
- Lie on your back on a carpet or mat. Put your feet up on a chair or sofa, so that the lower part of the legs from the heels up to the knees lying on the anvil. You will find yourself in the same position, which sit on a chair, but without the pressure on your back.
- Lie down on his stomach on the ball for fitness and relax, so that the body is "trickled" down.
- Lie on your back and bring your knees up to his chin. In this yoga posture called the posture of a happy baby.
- Another simple and useful exercise - squats. If you hurt them to do, talk to the coach, he will propose modifications to ease the pain. The more you do sit-ups, the less you have back pain
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and the easier it is for you to get different kinds of activities, such as stair climbing.
What kind of exercise is worth a try
In addition to simple exercises for stretching, cardio is very important. They are particularly useful for reducing pain in the lower back and knee pain
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It is important to find such types of exercise, which do not cause pain in the process. You can start by walking on a treadmill. If it is painful for you, try the elliptical trainer. If that does not suit you, try to exercise in water - swimming or aqua aerobics. Water relieves pain in joints
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. Catching up in the water, you give the load the heart and muscles without overloading the joints.
Strength training can also help with pain in the back and joints. Which is better - exercise equipment or free weights? Experts say both kinds of good exercise. For beginners easier to do at the gym, but it is best to combine both kinds of activities.
In addition, it can be beneficial exercises that develop flexibility, such as yoga and Pilates. They help get rid of the pain, but be sure to be engaged under the guidance of an experienced coach.
What you should avoid
If you have joint problems, you should not choose the types of exercise that gives them an additional burden. For example, running, though is a good exercise, very heavy joints. Do not come up and these games, such as basketball, where you need to jump and move dramatically.
Many people with chronic pain are wondering whether they can return to their favorite sports such as golf or tennis. Unfortunately, both of which give the sport a strong strain on the back. Moreover, the load is often one-sided. Does this mean that you need to give up favorite activities? Not at all. Just be played in moderation, as well as to strengthen and the opposite side of the body, which gets less load. To do this is to consult a physiotherapist.
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will help you get it back.