It’s no secret that people today suffer from back pain much more than they used to. Compared to some decades ago, the number of people who experience some kind of back problems has increased by 54%. This number alone shows that it’s urgent that we undertake some measures of precaution before it’s too late and our back problems become irreversible.
The exercises we recommend below were invented by the Ukrainian surgeon Nikolai Amosov, who strongly believes that we are responsible for our own health. His ingenious approach to health problems can be the answer to all our worries and it can help us avoid serious consequences in the future.
Exercises Recommended by Nikolai Amosov that Guarantee to Help You with Your Back Pain
Amosov has created his own set of exercises and recommends them to everyone who struggles with back pain. He admits that he does them himself and says that his top health and vitality are proof of the exercises’ effectiveness. These exercises have not only helped him fix his back pain but also strengthen his muscles and prevent joint problems.
The whole set of exercises lasts no more than 30 minutes and he recommends that at first you start with 4-5 exercises and do 15 reps of each.
Chair Exercise
Get a small chair and lie on it with your face towards the floor. Your abdomen should be resting on the chair. Place both hands behind your head and make sure your legs are straight behind you. If you have problems maintaining balance, set another chair under your legs. Your body should be positioned parallel to the floor. Lift your upper torso up and bend slightly at the back. Move back down and do 10 reps.
Yoga Bend
Lie down on the floor and place your arms alongside your body. Lift your legs above your head and try to touch the floor with your toes. Do 10 reps.
Palm behind your back
Stand straight and lift your hand up and cross it behind your back. Try to touch the opposite shoulder blade with your palm. Do 10 reps.
Shake Your Body
Get down on your hands and feet and relax your spine. Start shaking your entire body while your arms are bent at the wrists. Continue this motion for about 30-60 seconds.
Swings
Lie down on your back. Grab your knees, press them against each other and start moving them towards your chest. Start swinging your body back and forth like a cradle. Do 10 reps.
Strengthen Your Back Muscles
Lie down on your stomach and place your arms alongside your body. Lift your chin and upper torso as high as you can without lifting your abdomen and stay in that position for 3 seconds. Do 3 reps.
