Muscle weakness: causes, symptoms, treatment, signs. Clinical examination for muscle weakness. How to Tell If You Have a Muscle Imbalance

To find out if your child has enough muscle strength and whether he can acquire the motor skills that are so necessary at his age. Try checking your back muscles. The trapezius muscle, it starts from the back of the head, occupies the entire top part back and is responsible for the movement of the shoulder blades and neck of the head. The latissimus muscle, it occupies the entire lower back and lateral chest, which, contracting, lowers the arm raised up.

A muscle along the spinal column that is responsible for straightening the spine. The test can be performed from the age of 6 months. He, lying on his stomach, is lifted above the surface of the table, holding his waist with his hands. At the same time, the baby must hold his body, straightening his back. Any deviations during these procedures can indicate that a child has weak back muscles.

To solve this problem it is necessary to carry out regular workouts to strengthen the back muscles of the little one, during which you can periodically return to the test to evaluate the results of the lessons conducted with the child. Exercises to strengthen your back muscles: To strengthen your back muscles, start by carrying your baby backwards toward you, holding him in the pelvic area.

Lean forward slightly with it. Make sure he tries to keep his upper body upright on his own. Insure your baby every time. Exercises on the back are considered beneficial for the back muscles. gymnastic ball. To do this, place the baby with her stomach on the ball with her legs facing you. Holding it under your armpits, make rolling movements towards and away from you.

To solve the question of how to strengthen a child’s back, you should ensure that it bends correctly in the shape of a boat. If the child does the previous exercise well, then it’s time to complicate the activity. To do this, hold the baby not in the armpit area, but by the hips.

At the same time, make sure that during the rolls the child himself holds himself hanging for several seconds. Back massage is also a method of strengthening muscles. At any age, it is necessary for the child to hold his back straight so that the load on the spine is correct. But no matter what type of muscle strengthening you choose for your baby, it is important to consult with an orthopedist.

It is also necessary that the classes be carried out with passion and cause slight fatigue in the child. To begin with, exercise three times a week, and over time – every day. The older child can already be identified in sports section, while doctors recommend swimming, yoga, play sports and skiing.

Almost everything skeletal muscles in our body they are paired and located symmetrically - on the right and left. Muscle imbalance is a violation of symmetry, discrepancy between the size and strength of paired muscles or muscle groups.

In some cases, an imbalance can be noticed, for example, when one hand or pectoral muscle noticeably more than the other, in others the difference is not so obvious, but is felt during training.

For example, if one arm is stronger than the other, the bar may tilt to one side during a bench press because strong hand will push it up faster.

Imbalances can also occur between major muscle groups, such as the back and chest, triceps and biceps, top part legs and calf muscles.

Not only does it look bad and reduce athletic performance, but it can also lead to injury. For example, if an athlete has a pumped chest and poorly developed back muscles, this increases the risk of injuring the shoulders.

Besides, muscle imbalance leads to poor posture. For example, weak back extensors and tight, clenched abdominal muscles are characteristic of a slouched posture, while tight hip flexors can cause.

What Causes Muscle Imbalance

There is no such thing as a perfectly symmetrical body. Genetics influence muscle strength and susceptibility to hypertrophy, but other factors play a major role in causing imbalances.

Poorly designed program or lack thereof

Men often prefer to pump up their chest, shoulders and arms, while forgetting about their back and legs. Women pay all their attention to their legs and buttocks, being afraid to do exercises on their arms and shoulders so as not to “become a jock.”

As a result, both of them end up with muscle imbalance and an asymmetrical body that is far from ideal.

Lack of attention to technology

If you do not pay attention during exercise correct technique, the load may shift to one side.

Let's say you have more developed back muscles with right side. When you do dumbbell rows with right hand, the back muscles can withstand the load, you comply correct technique. On the left side, weak back muscles quickly give way, and the load shifts to the shoulders.

If you do not pay attention to this, the muscles on the right side will become increasingly stronger, a noticeable muscle imbalance will appear and the risk of injuring the shoulder will appear.

Insufficient joint mobility

Many people spend all day at their desks maintaining poor body posture. This causes the muscles to tighten, become stiff and limit the mobility of the joints.

The body compensates for lack of mobility with poor technique. As a result, some muscles receive too much load, while others are practically not involved in the movement.

How to Tell If You Have a Muscle Imbalance

The easiest way is to determine the presence of asymmetry of paired muscles. Take a tailor's tape, measure the muscles on both sides and compare the numbers.

Measure the volume of the limbs in a bent state. This way you won't be able to squeeze the muscle with the tape and reduce the size.

It is much more difficult to identify an imbalance between different groups muscles, since your judgment is subjective.

Try to soberly assess the correspondence of different muscle groups. If you have an obvious imbalance, you will probably notice it.

How to Prevent Muscle Imbalance

Do multi-joint exercises

Eat isolated exercises exercises that work only one muscle group, and complex multi-joint exercises that work almost all the muscles of the body.

For example, if you perform leg extensions on a machine, only the quadriceps are loaded. When performing a multi-joint squat, the main load is on the hips, but the buttocks and buttocks are also involved in the work.

By incorporating multi-joint exercises into your workout, you protect your body from muscle imbalances. Even if you completely exclude working out some muscles from the program, they will still be loaded and strengthened during the training process.

Add unilateral exercises

Unilateral exercises are movements in which both paired muscles work, but separately from each other. Such exercises will help you avoid transferring the load from a weak muscle to a stronger one.

For example, when performing a bench press with a barbell, you can shift some of the load from your weaker arm to your stronger one. The bar will tilt, but you will be able to work with the selected weight, exacerbating the imbalance with each repetition.

To prevent this, replace barbell exercises with variations. If your weak arm cannot handle the weight of the dumbbell, you will have to choose lighter implements so that the difference in limb strength does not increase.

Develop mobility

If your body lacks the joint mobility to perform exercises correctly, it will compensate with poor form.

For example, if you have tight hip flexors on one side, you will end up leaning to one side when squatting with heavy weights. Constantly increasing the load will cause imbalance or injury.

Pay attention to your limitations and try to correct them before they cause asymmetry or injury.

How to Correct Muscle Imbalance

How to correct paired muscle asymmetry

To get rid of paired muscle imbalances, increase the number of repetitions for weak side by 25–35%.

Let's say your left shoulder less than right. Typically you do 3 sets of 10 dumbbell lateral raises. To strengthen weak shoulder, add another set of 10 repetitions for the left arm only.

With your right hand you will do 30 repetitions and with your left hand you will do 40 repetitions with the same weight.

If you do not want to increase the load on a weak muscle, perform the same number of repetitions on the strong and weak sides. To do this, always start the exercise on the weak side to find out how many repetitions and with what weight you can perform.

How to correct muscle group imbalances

If some muscles look weak and undeveloped compared to others, simply add more load: increase the number of exercises or work weights. However, the total load should remain the same.

For example, if you decide to pump up weak legs, it is not at all necessary to arrange a separate workout in addition to what you are already doing. This can result in overtraining and stalled progress.

Instead, you need to rearrange yours in a way that makes room for additional stress on your legs. You shift the focus to one muscle group, eliminate imbalances and have time to fully recover between sessions.

conclusions

Let's summarize:

• Muscle imbalance occurs during training when one muscle or muscle group is used more often and more than another.
• To prevent imbalance, you need to:
  • add multi-joint exercises to the program that load the muscles of the whole body;
  • perform unilateral exercises that load paired muscles separately;
  • develop joint mobility and monitor technique.
• To correct the imbalance, you need to ensure that strong muscles did not receive more load, and also increase the intensity of working out weak muscles.

Don’t ignore your weaknesses, correct muscle imbalances in time, then you will increase your performance and reduce the risk of injury.

Most of us, trying to acquire a good physical fitness, they think first of all about how to tighten their stomach and make their legs and hips slim, but they often forget about the back muscles. Although weak muscle corset may cause not only incorrect posture, but also increased fatigue and even back pain.

Why do back muscles weaken?

The main reasons for weakened back muscle tone are:

• passive lifestyle;
• incorrect posture;
• muscle imbalance;
• weak press.

With a sedentary lifestyle, the back muscles do not receive the necessary physical activity, as a result of which their natural ability to fully contract is lost. Weak muscles are unable to support the spine in a normal position.

Incorrect posture is a position of the back in which the natural contours of the spine are distorted. If it becomes a habit, then the muscles get used to the non-physiological position, and it becomes the norm for them. This leads to compression and loss of elasticity of the intervertebral discs.

Muscle imbalance is natural process, arising from the fact that most people cannot work equally well with both their right and left hands. As a result, uneven pressure occurs on the intervertebral discs, and they begin to wear out rapidly.

A weak press cannot fully support its share of body weight. Consequently, this load is transferred to the spine, or rather to its lumbar region, and he bends.

Whatever the reasons for the weakening of the back muscles, the result is chronic pain, curvature of posture and stoop. But if desired, the muscular corset of the spine can be strengthened with regular exercise, massage and swimming.

Back muscle massage

Even when you're not doing physical activity, you're using your back muscles in repetitive ways. For example, when you sit at a computer or driving for a long time, your muscles work. But at the same time, being in static tension, they become rigid and lose elasticity.

Massage will help restore elasticity to the muscles (relax).

Benefits of massage:

1. the muscle is stretched and due to this tension is relieved and high blood pressure in muscle tissue;
2. the elasticity of the fabric improves. Intense physical training can also make muscle tissue “heavy.” But massage will restore natural elasticity;
3. stress decreases. And stress is not only muscular. Relaxation after a massage extends not only to body tissues, but also to the human nervous system.

Types of back muscle massage:

• classic massage: the effect of massage is achieved by kneading and warming up the muscles;
• acupressure: by pressing on certain points, muscle tension is relieved and relaxation is achieved;
• using massage equipment: massage equipment combines vibration and relaxation and stretching of muscles with soft rolling of rollers.

Gymnastics for back muscles

First exercise

Get on all fours. Hands and knees shoulder width apart. Straining your abs, straighten your spine. Stretch your right leg back and left hand- forward. The leg, back and arm should form one straight line for a few seconds. Return to original position. Repeat for left leg and right arm. Twelve times in total.

With this exercise, not only your back is trained, but also your abs, as well as your leg muscles.

Second exercise.

Lying on your back, bend your knees and place your feet shoulder-width apart. Place your hands on the floor. Slowly raise your hips. Your knees, hips and shoulders should be in line for two to three seconds. Return to original position. Twelve times in total.

This exercise helps strengthen the muscles of the back and abdomen.

Third exercise

Lying on your right side, lean on your forearm and raise your body. The elbow should be under the shoulder. The legs, back and neck are fixed in one line for forty seconds. Return to original position. Only six times. The same for the left side.

This exercise trains the muscles of the lower back and also develops endurance.

Doing this regularly gymnastics complex will allow you to restore the lost tone of the back muscles, as a result of which they will again begin to take on the load, thus protecting the ligaments and joints of the spine.

Swimming is the most effective for back muscles

Swimming (and the swimming style used does not matter at all) is very versatile and has a very effective effect on the back muscles and spine.

1. water relaxes muscles;
2. in water, the spine relaxes and stretches;
3. when swimming, almost all the muscles of the body are used;
4. even very strong tension in water will always be softer due to the fact that after performing the movement, complete relaxation of the muscle occurs.

Fig.1 Normal

Of course, having trained muscles surrounding the spine is better than weak ones, but there are a number of issues that allow us to look at this statement from a different angle. Firstly, why do those who play sports periodically have back pain? highest achievements? You cannot say about these people that they have “weak” muscles. Secondly, what should those who have back pain do, this is just another problem in a series of other diseases, especially heart disease, vascular disease, hypertension, thrombophlebitis? After all, any increase in load intensity, which is accompanied by strength training, can lead to a worsening of the condition and exacerbation of the disease? And thirdly, how correct is it to associate back pain with the amount of stress exerted by physical exercise on the body?

Let's try to understand this problem and look at it from different angles. First of all, you need to know what causes pain, or as they say in medicine, etiology. The fact is that back pain can be a consequence of osteochondrosis, intervertebral hernias, diseases of the joints of the spine, inflammation in the muscles and tendons, tumors, or a consequence of problems internal organs: heart, kidneys, etc. This list can be continued; moreover, in some cases, the localization of pain is perceived by people in the same way, but the root cause of its origin can vary significantly. Therefore, the first conclusion is: an accurate diagnosis by a specialist doctor is the basis for the choice of means and methods of physical activity.

One of the most common spinal problems in the age of high-speed Internet and space tourism is osteochondrosis. Scientific works and publications of scientists are replete with statistical data that almost every person after 30 years has osteochondrosis, not to mention professional athletes who, in pursuit of results, subject their musculoskeletal system to enormous tests, as a result of which they easily part with part of their health, exchanging it for medals, titles and certificates. Osteochondrosis is a disease of the spine, accompanied by structural changes in the intervertebral cartilage and vertebral bodies, followed by the formation of bone growths (osteophytes). Subsequently, the bone growths, increasing in size, cause a narrowing (stenosis) of the intervertebral canal and begin to put pressure on the nerve roots, which increases when the vertebrae are displaced relative to their anatomical position (Fig. 2.).

Rice. 2 Stenosis of the intervertebral canal due to the proliferation of osteophytes

It is at moments when even a slight but sharp displacement of the vertebra occurs that pressure is exerted on the nerve roots spinal cord increases, which, apparently, was not intended by the “creator”, since any compression of cells nervous system(neurons) is regarded by the body as a possible “threat to biological integrity”, and it is naturally forced to reflexively defend itself. An effective method that the human body uses that can quickly limit movement in any joint is pain.

According to physiologists, pain is a psychophysiological state of a person, reflecting the most important integrative function of the body, which mobilizes various systems of its protection from the effects of a damaging factor (Anokhin P.K., Orlov N.V., Erokhina L.G., 1976). Mild pain is a signal that some “part” in the body is malfunctioning. Acute, sharp pain is no longer a signal, but information that the “part” is close to a serious “breakdown”, or, even worse, has already “broken”. And the more this kind of “breakdown” occurs, the more, naturally, the pain is stronger and more noticeable. Thus, let’s make a second conclusion: pain is a signal that not everything is in order in the body, and constant, persistent pain is a reason to see a doctor. Another effective way the body uses to prevent further displacement of the vertebrae is by spasm of the paravertebral muscles, which creates a natural mobilization around the vertebrae.

This leads to the third conclusion: increased muscle tone around the spine is a sign of a violation of the anatomical position of the spinal segments and a harbinger of damage; the next signal may be pain. So, from the above it follows that a change in the anatomical position of the vertebrae can cause increased compression of the nerve roots by osteophytes formed as a result of osteochondrosis, and, accordingly, cause pain in the back, in the muscles and organs that are innervated by this root - the so-called pain of a neurological nature.

Consequently, ensuring the anatomical position of the vertebrae (stabilization) in everyday, work and sports activities is a necessary condition for the normal functioning of the entire body as a whole and the key to the absence of exacerbation of the disease.

I would like to note that the process of rehabilitation of a person with diseases or injuries implies not only the maximum restoration of the anatomical integrity and functions of systems and organs, but also the restoration of quality of life. Moreover, in situations where it is not possible to completely restore structure and function, conservative means and methods aimed at minimizing factors that contribute to repeated exacerbations of the disease and aggravation of the problem come to the fore. A system called “Back School” has long been widespread abroad, the participants of which acquire skills in everyday physical activity in the face of existing spinal problems.

Thus, on the problem of physical activity in general, and the necessary physical exercise in particular, with osteochondrosis, it is necessary to look from the following positions: Motor activity and physical exercises should help maintain a normal level of functioning of all body systems for the full implementation of the life tasks facing a person within the limits of his everyday life, work, sports activities, i.e. his society.

What are aerobic and strength training, stretching, etc. traditionally used for? However, when implementing these programs, it is necessary to take into account a number of rules: During physical activity, it is necessary to limit or eliminate impact loads on the spine, such as running, jumping, etc., since repetitive impact force on the nucleus pulposus of the intervertebral disc will squeeze it to the side, which, in conditions of degenerative changes in the intervertebral cartilage itself, can lead to protrusions and intervertebral hernias.

For the same reason, when performing physical exercises, it is necessary to limit or exclude - depending on the condition of the spine - axial loads on the spine more than 3 kg, for which starting positions are used: lying, sitting, reclining on an inclined surface, exercises in water, etc. During exercises aimed at developing mobility in the joints, it is necessary to limit excessive flexion, extension and stretching of the spine, since this kind of exercise (bridge, plow, free hangs on the bar, etc.) promote stretching of the paravertebral ligaments and, as a result, destabilization of the vertebrae relative to each other.

In the case of existing pain, the physical exercise program should include a number of special exercises, developed strictly individually and aimed at eliminating the consequences of compression of the nerve roots. For example, post-isometric relaxation of spasmed muscles, unloading and traction of the spine on special devices, reflex-segmental massage, which helps improve the trophism of tissues and organs innervated by this root. Teaching a person the skills to stabilize the spine in the face of external and internal forces that can lead to displacement of the vertebrae, increased compression on the nerve roots and, consequently, the appearance or increase in pain. Based on the above, we can conclude that a person who “sorries” his back, instead of increasing the quality of life, on the contrary, reduces it, acquiring poor blood supply to the muscles surrounding the spine, reducing their functionality, etc.

On the other hand, training superficial muscles flexors and extensors when they are “pumped” is of an amplitude nature, which will also aggravate the problem, since this kind of movement is not possible without displacement of the vertebrae. Where is the solution to the problem? In the formation and consolidation of the skill of stabilizing the anatomical position of the spine by improving intermuscular coordination, with its subsequent transfer to physical activity in everyday life, work, and sports. Testing To understand what stabilization skill is, try a test to assess spinal stabilization skill under isometric tension. To do this, lie on your back with your legs bent knee joint at an angle of 90 degrees. Place your feet on the floor shoulder-width apart. Hands lie on the floor along the body. Place the folded cuff of a conventional mechanical blood pressure monitor under your lower back (Fig. 3 A).

Assessment of spinal stabilization skills during isometric tension.

Rice. 3 A

Inflate the pillow to 40 mmHg. Art. and while exhaling, tense the muscles of the whole body with an intensity of 60-80% of the maximum possible, gradually increasing the tension. The criterion for achieving tension above 60-80% is holding your breath. Maintaining pressure in the pillow in the range of 30-50 mm Hg. during tension, indicates the presence of skill in stabilizing the spine (Fig. 3 B).

Rice. 3 B

If there was an increase in pressure on the pillow, which was expressed in the shift of the pressure gauge needle to a greater value of 40 mm Hg. Art. side, this means that during the tension there was a flattening of the lumbar lordosis. In this case, we can talk about the presence of functional muscle asymmetry due to the lack of intermuscular coordination between the rectus abdominis muscle and the spinal extensor muscles or due to reduced tone of the spinal extensor muscles (Fig. 3 B).

Rice. 3 V

If there was a decrease in pressure on the pillow, which was expressed in the shift of the pressure gauge needle to less than 40 mm Hg. Art. side, this means that there was an increase in lumbar lordosis. In this case, we can talk about the presence of functional muscle asymmetry due to the lack of intermuscular coordination between the rectus abdominis muscle and the extensor muscles of the spine or due to reduced tone of the rectus abdominis muscle (Fig. 3 D).

Rice. 3 G

After this, try repeating the test with pressure gauge control. If you manage to maintain the pressure within 30-50 mmHg. when visually monitoring the pressure gauge dial, this means: you have the so-called “skill” of stabilizing the spine, the presence of which will significantly reduce the time it takes to acquire stabilization skills.

How important is it?

The fact is that when a situation arises where an immediate isometric tension muscles of secondary stabilizers, for example, when trying to maintain balance on a slippery surface, the lack of intermuscular coordination will not allow maintaining physiological bends and individual segments of the spine in an anatomical position, which, if present, neurological diseases spine, as mentioned earlier, is an important factor for ensuring quality of life and preventing exacerbation of the disease.

Conclusions:

Of course, stabilization exercises will not cure osteochondrosis, as, indeed, other physiotherapeutic means, but they will give the opportunity to live fully and enjoy the opportunity to move.

There is hardly a single person in the world who has never complained of pain in the back muscles. Such problems can bother both older people and very young athletes. However, the causes of such pain can be completely different, and therapeutic and preventive measures will also differ.

How it hurts

• periodic;
• permanent;
• one-time

• pain, the root cause of which is diseases of the spine;
• pain caused by other reasons.

Many people stop paying attention to weak, aching, periodic back pain, as if getting used to them. Meanwhile, the disease continues to progress. Sometimes the diagnosis is made during a random examination, and treatment in this case can take many months or even years.

Palette of reasons

The root causes of pain are varied. The thing is that the entire human back is covered with various muscles, which can either decrease or increase in size, causing pain of varying degrees of intensity.

Muscle strain is one of the common causes of pain. At risk - office workers, as well as those individuals who spend most of their working day sitting in an uncomfortable position. Very often such people experience muscle pain After sleep. This is a signal that the bed is not hard enough, and the pillow is uncomfortable or too soft.

Athletes, as well as those people who lead active image in life, for example, they go rafting or regularly go on hikes with backpacks. During vigorous activity, the back muscles can become injured and these mechanical injuries provoke various muscle pains. Athletes often complain of such pain, because they regularly experience muscle strain.

However, mechanical injuries happen in children too. They are very mobile and cannot always adequately assess their physical abilities. Adults should closely monitor their children to avoid the possibility of ligament rupture.

After the massage People quite often complain of back pain. The reasons for their occurrence may lie in:

• an incorrectly carried out procedure, for example, a person was shown a relaxing massage, but was given a stimulating, acupressure massage;
• muscle aggravation during the procedure - kneading and mechanical impact stimulate the muscles even more;
• contraindications - perhaps massage or certain techniques are generally contraindicated for a person; various chronic diseases can also make themselves felt within 1.5-2 hours after a massage session;
• low qualification specialist. Many "gods of massage" with their inept actions can only harm the patient, but not help him in any way.

If massage sessions are not constant, but are carried out periodically, then moderate pain is normal. After the procedure, blood and oxygen begin to actively penetrate into weakened muscle tissue. Metabolism accelerates, and lactic acid begins to accumulate in the muscles, which causes moderate pain.

• chronic diseases of the respiratory tract and lungs;
• untreated bruises and injuries;
• rheumatism;
• helminthic infestations;
• diseases of the central nervous system;
• hereditary factors.

• increasing pain;
• a sharp increase in body temperature;
• infectious processes;
• muscle atrophy.

Other causes of muscle pain in the back include special anatomical features. Any violation of the symmetry of the spine causes compensatory curvatures - scoliosis. He, in turn, violates the so-called. muscle harmony. Other reasons for such disharmony and asymmetry may be:

• flat feet;
• shortened lower limb;
• congenital asymmetry of the pelvis.

Clear localization

Pain can also provoke a psycho-emotional state, in which various muscle groups involuntarily become overstrained. Surprisingly, pain in this muscle can persist even after the root cause has been eliminated and is often aggravated by headaches. These pains are characterized by:

• limited ability to move the head;
• pain usually radiates to the shoulders and neck;
• aching pain pressing on the shoulders;
• the pain is constant.

Pain on the left and right under the shoulder blades may also indicate the presence of other very serious diseases. Very often they indicate the presence intervertebral hernia or intercostal neuralgia.

Back pain between the shoulder blades may “remind” osteochondrosis of itself. At the same time, the pain is aching, it can be accompanied by dizziness, disturbances in visual perception, and radiate to the arm area.

The root cause pain along the spine Hernias and scoliosis often occur. Scoliosis is generally the scourge of modern man, and especially of young people who spend hours sitting near the computer. The pain syndrome manifests itself due to compression of the nerve processes. Subsequently, negative processes of mixing parts of the spinal column begin.

Diagnostic measures

To make a correct diagnosis and prescribe adequate treatment at the initial stage, you may need the help of several specialists: a surgeon, a traumatologist, a neurologist, and even a therapist.

This is due to the fact that it is necessary to very clearly differentiate muscle pain in the back, for example, with myositis, from diseases of other internal organs - the heart, stomach, etc.

An experienced specialist will carefully analyze the patient’s complaints, and only then conduct physical examinations.

In the arsenal of modern instrumental methods:

Treatment process

To relieve acute pain syndromes use ointments and gels with anesthetic. Ointments containing red pepper, which have a warming effect, have also proven themselves to be effective. In other cases, ointments and gels based on snake venom are very good.

Myositis are treated with non-steroidal anti-inflammatory drugs, but in some cases corticosteroids may be required, which are usually taken over the course of a course. You should not abuse this group of drugs.

In other cases, for example, for intervertebral disc herniation, the use of muscle relaxants is indicated, which effectively eliminate muscle spasms.

For scoliosis people are prescribed to wear special corsets.

Basic physiotherapy techniques include:

• electrotherapy;
• acupuncture;
• manual therapy;
• laser exposure;
• therapeutic massages.

Special exercises and prevention

Firstly, you need to accustom yourself to correct posture while walking and sitting. It is quite simple to determine it - stand against the wall so that the heels, back of the head and buttocks touch the wall, which is correct posture, and then try your best to support it.

Secondly, when standing for a long time, you need to change the position of the body every 10 minutes, moving the total body weight from one leg to the other.

Third, at sedentary work Muscle fatigue should be relieved by bending forward, stretching your arms up and taking a deep breath and exhale. In this case, it is useful to stand on your toes and, raising both arms, stretch upward, like a cat. Repeat this stretch several times.

It’s also good to hang on the horizontal bar regularly, at least for a minute a day. Ideally, such a horizontal bar can be hung at home.

Very good for back muscles and swimming. Regular trips to the pool are one of the best preventive measures.

Recommended and special exercise. To do this, you need to place the sports mat on a flat surface. The person lies on his back, bends his knees, presses his shoulder blades, and then moves his knees as far as possible to the right, and then to the left. There should be a pleasant feeling of stretching in the spine.

You can do other things on the mat good exercise. Lie on your stomach, and at the same time raise your arms and legs, try to make deep bends. The body takes the shape of a kind of arc.

In addition, it is important to monitor your diet, constantly saturating your body with the necessary vitamins and minerals. If necessary, you should periodically take a course of appropriate medications.

You need to dress strictly for the weather, avoiding hypothermia and drafts. Regular exercise stress should be moderate, based on individual capabilities in each specific case. Don't overexert your body.

A set of exercises to strengthen the back muscles (video)