Tension in the calf muscles. How to relieve muscle tension during neurosis: effective methods

Piriformis syndrome refers to a type of pain that is caused by pinching of the sciatic nerve. The cause of this symptom is spasm of the piriformis muscle. It can lead to shortening and tightening of muscle fibers, and spasm also limits femoral rotational movements. The pain may also radiate to groin area, in the legs or lumbar region.

• • Primary Causes of Piriformis Syndrome
  • Secondary causes of piriformis syndrome
• • Local symptoms of piriformis syndrome
• How to diagnose piriformis syndrome?
• Treatment of piriformis muscle spasm
• Exercises to relieve spasm of the piriformis muscle
• Traditional methods for treating the syndrome at home

All this is a consequence of irritation of the 1st cruciate root of the spinal nerve. What are the symptoms of this syndrome, and how to relieve spasm of the piriformis muscle through one or another treatment, we will describe below.

Why does piriformis syndrome occur?

Piriformis syndrome develops due to various reasons, they depend on what was the source of the spasms.

Primary Causes of Piriformis Syndrome

The primary causes of this syndrome include the following muscle irritants:

Secondary causes of piriformis syndrome

There are reasons that do not directly affect the muscle, but can provoke the appearance of piriformis syndrome:

• pain in the sciatic nerve;
• pelvic pathologies;
• inflammation of nearby organs;
• violations of the connecting structures of the sacrum;
• problems with the ilium.

Also, piriformis syndrome can occur due to causes depending on the relationship to the spinal column. They are vertebrogenic and non-vertebrogenic.

In the first case, the reasons are:

• injuries to the spinal cord, spine and other organs;
• vertebral diseases;
• narrowed intervertebral foramina;
• the presence of tumors on the spine;
• radiculitis in the lumbar region.

In the second case, the cause of piriformis syndrome can be any pathology internal organs or disruption of the muscle system in the area of ​​spasms.

Characteristic symptoms for piriformis syndrome

Symptoms of spasm of the piriformis muscle can be local in nature; accordingly, spasms appear directly in the area of ​​the piriformis muscle and are directly related to muscle spasms. If the symptoms indicate a violation of innervation, then this is a sign of compression of the sciatic nerve. If there is poor nutrition of internal organs, then the symptoms of this syndrome are a sign of compression of blood vessels and arteries.

Local symptoms of piriformis syndrome

Local symptoms of the condition include:

There is also pain in the area of ​​the ischium. Signs of compression of the sciatic nerve include:

• pain and spasms spread to the entire leg;
• pain is accompanied by a feeling of burning and stiffness;
• the Achilles reflex is suppressed;
• muscle pain when the fibers that form the tibial nerve are pinched.

And with compression of blood vessels and arteries, the following symptoms are observed:

• numbness of toes;
• the skin turns pale;
• attacks of lameness appear.

Most symptoms appear in groups rather than individually; when the pain moves to areas adjacent to the piriformis muscle, diagnosing the syndrome is more difficult.

How to diagnose piriformis syndrome?

Experienced doctors can immediately recognize this syndrome by the patient’s gait and posture, as well as the characteristics of his movements. Other diagnostic measures include:

• checking the patient for the Bonnet-Bobrovnikova symptom;
• tapping the feet to identify Vilenkin's symptom;
• tapping the lower lumbar processes and upper cruciate spinous. Grossman's sign appears when the buttock muscle contracts;
• palpation of the attachment areas of the piriformis muscle - the sacroiliac joint and the greater trochanter of the femur. Pain is a symptom of spasms of the piriformis muscle;
• tests for the condition of the sacrospinous and iliosacral ligaments;
• transrectal palpation of the piriformis muscle;
• injection of an anesthetic solution into the piriformis muscle. When symptoms disappear, the presence of the syndrome is confirmed.

If the presence of this syndrome is suspected as accompanying spinal injuries or oncological diseases Treatment should be prescribed after the following diagnostics:

• tomography;
• X-ray of the lumbosacral region;
• radioisotope scanning if there is a suspicion of a tumor.

Treatment of piriformis muscle spasm

Treatment of this type of spasm should be carried out comprehensively. To relieve the key symptoms of a spasm, you must first treat the cause of its occurrence. In some cases, treatment may involve surgery.

First of all, in the presence of spasm of the piriformis muscle, the following medications are prescribed as treatment:

• non-steroidal drugs with anti-inflammatory effect;
• muscle relaxants for pain relief;
• analgesics, which are prescribed when the pain becomes unbearable.

To remove inflammatory process and in order to get rid of vascular compression, treatment may include taking agents that dilate blood vessels and improve blood circulation.

But treatment includes more than just taking medicines. It also includes activities such as:

• various types of physiotherapy, including electrophoresis, magnetic laser manipulation and much more;
• massage for relaxation;
• vacuum therapy;
• acupuncture and pharmacopuncture;
• therapeutic and preventive exercises.

All of the above are prescribed by the doctor as part of treatment after the removal of an acute similar syndrome. And if she is very for a long time is in a state of tension, it is necessary to block it using an anesthetic.

In this case, three zones need to be outlined on the buttocks:

• superior posterior axis of the ilium;
• the very top of the greater trochanter;
• ischial tuberosity.

Based on this triangle, a needle is inserted into the piriformis muscle and an anesthetic is supplied through it.

Exercises to relieve spasm of the piriformis muscle

Treatment of this syndrome also involves how to choose the right physical exercises to achieve good results. They should help relax the problem area and return it to its previous ability to move.

The most effective method of treating the syndrome is this complex physical exercise:

The key rule that must be followed when performing all physical exercises is accuracy and smoothness in their execution. Any sudden movements will only make the situation worse. After completing the exercises, you need to massage if there is a spasm, it will relieve pain and tension.

Traditional methods for treating the syndrome at home

Even a chronic spasm of this kind can be cured at home through the use of various folk remedies.

One of the safest and effective methods treating the syndrome at home looks like this:

• mix Bay leaf and juniper needles in a ratio of 6 to 1;
• grind everything well to a powder;
• add 12 parts of melted butter to the resulting mixture;
• the result is a specific ointment that needs to be rubbed into the affected area of ​​the skin in small portions.

This remedy will help perfectly relieve pain, spasms and relax the piriformis muscle.

In order not to subsequently resort to various methods of treating spasms of this nature, the following preventive measures should be taken:

• don't overexert yourself muscular system, do not overcool and do not stay in one position for too long;
• Constantly monitor yourself in terms of your condition. If you experience any discomfort, consult your doctor immediately;
• physical activity should be moderate and regular.

Treatment of piriformis syndrome should be timely and comprehensive. If it is not started on time, it can result in more serious problems with the small pelvis, and also lead to degradation of the ligaments and joints. And this is far from full list possible consequences untimely treatment of this syndrome. Therefore, do not leave your condition to chance.

Arthrosis of the lumbar spine

Low back pain is quite common with modern look life. The cause is arthrosis of the lumbar spine. Intervertebral disc degeneration causes inflammation and pain that interfere normal flow life. It can be difficult to stand or sit with a straight back, let alone bend over. You lose mobility, the desire to do anything, and in the worst case, loss of performance.

Causes of pathology.

The development of spinal arthrosis occurs for several reasons:

• age;
• congenital dysplasia of the joints of the spinal column;
• scoliosis, kyphosis, lordosis;
• excess weight, spinal overload;
• suffered injuries to the lumbar vertebrae.

In addition, there are a number of nonspecific factors that influence the development of arthrosis not only in the lumbosacral region, but also in other parts of the musculoskeletal system:

• disorders of collagen II synthesis;
• insufficient supply of substances necessary for the regeneration of cartilage tissue;

Developmental stages and symptoms.

The occurrence of the disease is divided into 3 stages:

Stage I – initial. At this stage, arthrosis of the lumbar region is most difficult to diagnose. Symptoms of this stage are not pronounced, since the deformation of the cartilage tissue of the joints has just begun. Lack of moisture and minerals leads to drying out of the cartilage - it flattens and, under the influence of gravity and pressure from the vertebrae, becomes deformed.

Stage II – moderate stage. The lumbar spinal disc becomes cracked, becomes rough and uneven, more like bone. At this stage, the destruction of cartilage is accompanied by inflammation and pain in the back when bending. It is then that the patient can consult a doctor with complaints. The diagnosis occurs at this stage.

Stage III – severe arthrosis. The lack of necessary treatment leads to the appearance of strong, unbearable painful sensations in the back with the slightest load or being in one position for a long time. It is no longer possible to reverse cartilage deformation at this stage of arthrosis; surgical intervention will be required.

Diagnostics. How does it go?

To confirm the preliminary diagnosis, the doctor prescribes several studies:

• x-ray;
• MRI ( magnetic resonance imaging), CT (computed tomography);
• blood analysis;
• radioisotope research;
• Dopplerography.

All diagnostic methods will help the doctor accurately determine the stage of arthrosis and prescribe appropriate treatment - therapeutic or surgical.

Treatment of spinal arthrosis.

Comprehensive, systematic treatment of arthrosis gives good results– relieves pain and inflammation, supports cartilage tissue and restores flexibility to the lumbar-sacral spine.

When treating arthrosis it is necessary:

• relieving pain, inflammation;
• maintaining intervertebral discs;
• development of mobility and flexibility of the spinal column.

To relieve pain and inflammation, the doctor will prescribe non-steroidal anti-inflammatory drugs (aspirin, diclofenac, ibuprofen). In the acute stage of arthrosis, when pain needs to be relieved quickly, phenylbutazone is often prescribed. This is a very aggressive anti-inflammatory medicine that should only be taken after a doctor's prescription.

Also, for arthrosis of the lumbar region, it is possible to administer an epidural injection of steroid drugs. This will help reduce pain and stop inflammation on long term(the duration of action of the medicine depends on the individual characteristics of the body). The use of this treatment method is recommended no more than three times a year.

Chondroprotectors are prescribed to maintain cartilage. They come in the form of tablets, capsules (Structum, Chondroitin Akos); ointments, creams (Chondroitin Akos, Chondroxide Maximum); injections for intramuscular, intra-articular administration (Sustagard Artro). They trigger the synthesis of cartilage tissue, deliver the necessary substances to the joint - hyaluronic acid, chondroitin sulfate, minerals and vitamins necessary for the synthesis of cartilage and maintaining its functions.

After relieving pain and inflammation, physiotherapy and exercise therapy are prescribed, aimed at restoring flexibility and mobility to the spine.

• massages;
• reflexology (acupuncture);
• magnetic therapy;
• laser therapy;
• medicinal baths.

Physiotherapy helps normalize blood circulation in the area of ​​arthrosis of the lumbosacral region, reduces swelling, improves muscle tone and facilitates treatment. However, the use of physiotherapeutic methods is only possible with a partial reduction in swelling and inflammation in the area of ​​arthrosis.

Physiotherapy.

Prescribed by a physiotherapist. It should only be practiced under the supervision of a specialist in a hospital setting. All exercises are divided into 3 groups:

1. Exercises with a hoop help improve blood circulation in the lumbar region and enhance metabolic processes. Suitable for prevention and contraindicated for lumbar hernias.
2. Exercises with fitball. Develop mobility and flexibility of the spinal column, relieve muscle tension. Using massage balls also increases metabolism.
3. General physical therapy for the spine. Helps relieve pain in the lumbosacral spine, develops flexibility and mobility of joints.

Ethnoscience.

To relieve the symptoms of arthrosis of the lumbosacral spine, use at home folk recipes ointments, compresses and rubbing.

Horseradish compress relieves pain and inflammation at night. To prepare it, grate the horseradish on a fine grater, heat it and wrap it in cotton cloth. Apply a compress to the lumbar region, wrap yourself in a warm shawl.

Herbal ointment relieves pain well. Mix chamomile, calendula and burdock root with petroleum jelly. Rub this mixture into the sore lower back with spinal arthrosis with light massage movements every day as needed.

Rubbing with badger or pork fat will also help relieve inflammation and pain. Using your fingertips, gently rub the melted fat into your lower back, warming up the surrounding muscles. This massage is best done before bed every day.

Surgery.

Surgical intervention is prescribed only when conservative treatment does not bring relief. There are 2 types of operations:

1. Pre-nervation – carried out solely to relieve the patient of pain. The nerve endings in the joint are “switched off” using thermal effects - this relieves pain and allows you to continue treatment with medications.
2. Joint transplantation. The diseased joint is replaced with an artificial one. This operation is carried out on late stages diseases, with severe deformation of the vertebrae.

The orthopedic regimen is an important part of the treatment.

Arthrosis of the lumbosacral spine is a chronic disease that requires constant maintenance of the intervertebral joints in good condition. This requires the use of special medical bandages that support the back in a natural position, limiting movement in the lumbosacral region. They relieve stress from the back and hip joints.

Corsets must be worn up to 14-16 hours a day - they significantly reduce back pain. They are very convenient to Everyday life and do not interfere with work or homework. They are removed only with the permission of the doctor, when he no longer sees the need to use them. If the pain recurs, the corset is put on again until the pain goes away.

Conclusion

It is not difficult to cure spinal arthrosis; the main thing is to start treatment on time and responsibly. In this case, the use of drugs, physiotherapeutic procedures and orthopedic regimen bring a quick and lasting effect - a healthy and mobile back.

Self-administered spinal decompression: best exercises and techniques

Nowadays, most people suffer from back pain. First of all, this happens due to an incorrect lifestyle, because almost everyone spends a lot of time sitting at a computer, office desk or driving their car.

Excessive physical activity can also cause pain. Under the influence of these factors, the spine is subjected to pressure, which leads to the development of discomfort. But there are methods that will help cope with this problem.

What is the point of the procedure?

In medicine, the term “decompression” means a reduction in pressure on certain human tissues or organs, which can be caused by both external and internal factors.

In modern medicine, there are many methods for performing decompression. Each of them has its own characteristics, therefore it is selected by the doctor individually, depending on the anatomical structure and the clinical picture of a particular patient.

Two methods for the spine

Spinal decompression is performed in two ways.

puncture

Spinal decompression surgery is used primarily for lumbar pain that is not amenable to medication. Also, indications for such manipulation are radicular syndrome and lumboischialgia, which develop against the background of disc protrusions and spinal hernia.

The manipulation is carried out under x-ray control. A puncture needle is inserted into the intervertebral disc and a laser light guide is attached to it.

Under laser irradiation it causes destruction of disc tissue. When the needle moves around the hernial formation, the pressure in its cavity decreases. As a result, the protrusion is removed and thereby the compression of the nerve endings occurs.

Conservative method

This method is non-invasive. It consists of carrying out certain physical exercises, which are selected by a specialist individually.

You can do them yourself at home.

They help stretch the spine and prevent compression of its structures.

Why is spinal decompression necessary?

All the time, the human spine is subject to pressure exerted by weight own body, lack of activity, heavy physical activity, muscle weakness. Any of these reasons leads to the development of pain localized in the area that is most exposed to stress.

You can get rid of them using spinal decompression. Special exercises can be done not only in cases where the problem has already arisen, but also to prevent the formation of back pain.

Exercises accessible to everyone

Spinal decompression can also be performed at home.

To do this, you need to perform the following simple exercises:

1. Stand up straight and place your hands behind your back. Try to reach the highest point of the spine as far as your capabilities allow. Lean back while lightly pressing on the spinal column. At this moment, a crunching sound may be heard. This phenomenon is typical for such an exercise.
2. Take a chair with a backrest and sit on the edge. Now lean back, place your hands on your forehead, exhale, lower your head and shoulders onto the back. When performing, a clicking sound may appear in the upper back.
3. Now stand in the corner of the wall, leaning your spine against it. Gently spread your arms, touching the walls and squeezing your shoulder blades together. This exercise helps relieve tension in the back muscles.
4. For the next exercise we need a large ball. You need to sit on it, and then gradually lean back so that you take a lying position and the ball is under your back. Now rock back and forth while massaging your spine.
5. Place the ball in front of you, kneel down, and place your hands on it. Gradually roll it forward and bend over. Do this until your spine is completely straight, and then hold this position for a few seconds.
6. Place the ball under your stomach and chest, touch the floor with your fingertips and toes, and stretch. Keep your knees suspended. Then relax so that your spine sag slightly.

Massage to help

Massage will also help relieve tension in the spine. You can do it at home, but you will need the help of someone close to you.

You need to lie on the floor, bend your elbows at an angle of 90 degrees. Turn your head to the left. The following steps are completed by your partner.

You need to place your hands in the middle of your back on opposite sides of the spine and move from bottom to top. In this case, it is worth applying slight pressure, during which the patient should exhale deeply. Massage is carried out to the highest point on the neck.

Rules and Cautions

When carrying out the exercises yourself, you must follow a few simple rules.

They will make classes more effective and prevent the development of complications.

In particular it is necessary:

1. Each exercise should be performed slowly and smoothly.
2. If pain is present, it is better to refuse gymnastics. In cases where discomfort appears after performing any exercise, the activity should be stopped.
3. During class, watch your posture.
4. Start with a small load and gradually increase it.
5. Before the main exercises, do not forget to warm up your muscles.
6. Any exercises should be coordinated with your doctor.
7. Severe pain is an absolute contraindication to the exercise.

Spinal decompression can be performed at home and still have good results. But before using it, consult a specialist.

And to achieve lasting results, exercise regularly.

Nagging pain, swelling, numbness, a feeling of “bloating” in the lower extremities are symptoms that affect 70% of women and 20% of men of working age. Leg fatigue is accompanied by a burning sensation in the feet, muscle tension, heaviness and cramps at night, which causes a lot of inconvenience and interferes with proper rest. Why does discomfort occur and how to relieve leg fatigue?

Causes of tired legs

• long-term static loads. Rhythmic regular contraction of the muscles of the limbs ensures normal blood circulation, and a sedentary lifestyle inevitably leads to venous stagnation in the legs, causing pain and severe fatigue;
• floor. Women complain of tired legs much more often than men. Several factors are involved here simultaneously: wearing high-heeled shoes, childbirth, menopause, hormonal fluctuations;
• overweight. Extra pounds create a barrier to the outflow of blood, putting strong pressure on the veins of the legs;
• excessive stress, heavy physical labor;
• weather. In the heat, physical activity decreases, the volume of circulating fluid in the body changes, vascular tone decreases and, as a result, blood stagnation forms;
• professional sports;
• poor nutrition;
• uncomfortable shoes.

Physical training

It is useful to walk 2-4 kilometers every day, walk without shoes on the grass, wooden floor, and swim in the pool. It is dangerous to overexert yourself with a bicycle or weight training equipment, carry heavy weights, or stand for a long time in an uncomfortable position. A very important point is properly selected shoes that adequately distribute the load and do not compress the ankle.

Foot baths

Refreshing baths with herbal infusions, soda, and salt will help relieve swelling and fatigue of the legs. Contrasting baths with lavender/eucalyptus oils give positive results. They quickly eliminate fatigue and swelling, promote the restoration of skin cells, activate blood circulation, and eliminate sweating.

Ointments and creams

Cooling ointments, balms, and creams that have an analgesic and anti-inflammatory effect are good for removing leg fatigue, swelling, pain, and improving skin trophism. The preparations should be applied to the feet before bedtime, after taking foot baths.

Massage

A classic method that effectively relieves heaviness, fatigue, swelling of the legs, and normalizes blood circulation in the lower extremities.

However, visiting massage parlors can cost you a pretty penny. Each massage session costs from 500 to 2000 rubles, depending on the qualifications of the master. And to get a visible effect, massage sessions need to be performed 3-4 times a week for at least 1-2 months.

The automatic massager Bliss tdinteres.ru/shop/massaj-doma/massazhery-dlya-nog/massazher_dlya_nog_bradex_blazhenstvo allows you to save significantly, which provides a full massage of the ankles, fingers and feet without the involvement of a specialist.

The healing effect of the Bliss massager:

• stimulates the functioning of the circulatory system;
• restores mobility of leg joints;
• relieves inflammation/pain in the soft tissues of the lower extremities;
• relieves tension and fatigue in the leg muscles;
• improves sleep, general health.

With this Israeli device, you can conduct free foot massage sessions for yourself and your loved ones at a convenient time, without leaving your home.

Source of material: tdinteres.ru

Help with back pain - blocks and muscle spasms

The main cause of many diseases is associated with spasms of the deep short lateral and medial intertransverse lumbar and interspinous muscles! Moreover, these muscles can remain in a state of spasm for years, causing muscle pain. Thus, the muscle does not develop as a result of dystrophy and protrusion and not as a result of bone growths of neighboring ones.

The primary pathological process is excessive tension of these muscles (awkward rotation of the body, excessive flexion, hypothermia of the back, transferred infection, long static muscle tension, arising - when a person sits incorrectly at a computer, when carrying a bag on one shoulder, etc.), exceeding their operating stress, which leads to long-term, reflexively fixed tension, a reflexive spasm of these muscles.

For all patients with osteochondrosis, massage, self-massage, exercises in water, swimming, especially breaststroke and backstroke, are useful. Exercises to strengthen the back and abdominal muscles, which are included in the exercise complexes, are useful. When muscles are tense, compression of the nerve roots increases and blood supply deteriorates.

Therefore, it is so important to include relaxation exercises in your classes, which must be alternated with special exercises. First of all, you need to learn what bears the main load:

• slow, rhythmic movements that stretch the tonic muscle (repeat 6-15 times, 20 seconds break);
• under the influence of gravity, create a position for the tonic muscle that stretches it, the stretching phase lasts 20 seconds, 20 seconds break, repeat 15-20 times;
• tensing the tonic muscle against resistance for 10 seconds, then relaxing and stretching for 8 seconds, repeat 3-6 times;
• tension of the tonic muscle group against resistance with opposite side for 10 seconds, 8 seconds relaxation, stretching a muscle group, repeat 3-6 times.

2) Get down on all fours, resting your knees and palms on the floor. Press your chin to your chest. Now bend your back upward, rounding it.

3) The same, but in a standing position: put your hands on your belt, turn your elbows forward. Tuck your chin to your chest and round your back, arching it back.

4) Lie on your stomach, place your hands under your hips, straighten and bring your legs together. Lift your feet off the ground, trying to raise them as high as possible. Hold them in the maximum position until the count of two and slowly lower them.

5) Continue to lie on your stomach, but clasp your hands behind your back. Raise your head and lift your shoulders off the floor, extending your palms towards your feet. Hold the maximum position until the count of two and slowly lower.

6) Roll over onto your back. Using your hands, pull your knees towards your chest. Bend your head towards your knees. Stay in this position for a few seconds, then relax.

Complex for the lower back

1) Half push-ups. Lie on your stomach. Without lifting your pelvis from the floor, do push-ups on your hands, arching your back.

2) Roll over onto your back. Press your feet firmly into the floor and bend your knees. Cross your arms and place your palms on your shoulders. Raise your head and shoulders as high as possible, while pressing your lower back and feet toward the floor. Stay in this position until the count of two.

3) Land navigation. Lie on your stomach and lift left hand and your right leg, as if you were swimming crawl. Hold until the count of two, then switch arms and legs as if you were swimming.

4) Visit the pool, but make sure the water is warm. For chronic lower back pain, swimming helps without equal.

All of the above exercises should be performed with a positive emotional attitude, at an average pace, with even breathing. The most important thing: after the tension phase, there must be a phase of complete relaxation, otherwise the exercises will lose their meaning.

When performing any of the above exercises, be careful. If they hurt, stop doing them. But if you feel improvement a day or two after the exercises, then they are safe for you.

Physical education is physical education, but there are other important nuances that are useful to remember.

Choose a chair that provides good lumbar support. If this option is adjustable, start with the lowest position and move up until you find the most comfortable one.

Try to keep your head straight, without lowering or lifting your chin. If you have to look at the monitor for a long time, place it at eye level.

When it's cold and damp outside, don't forget to wrap your neck with a scarf.

When working sedentarily, even if your work is in Krasnodar, where there is a wonderful climate and excellent working conditions, take short breaks regularly (about once an hour) to warm up. You can just walk along the corridor, climb the stairs two or three floors. But it would be better to stretch and bend.

There is such a very useful invention: fitball. Exercises performed on large (55-65 cm) rubber balls are not only fun, but also extremely beneficial for the back and neck.

Sign up for physical therapy. Modern medicine has reached incredible heights, and your doctor will prescribe precisely and targeted exercises for you. The main thing here is to have less independence.

Try to eat healthy foods and indulge in negative emotions less. Stress is one of the main causes of muscle strain.

It is useful to hang from a bar if possible. Make it at home, for example, in some doorway. Every time you pass by, hang for a few seconds, swinging moderately in different directions. At the same time, the back muscles relax significantly and strive to return to their normal position.

Visit a chiropractor to get it back in place. But remember: having a license medical center in itself does not give his employees the right to dig into your back. Each specific therapist must have a personal certificate and permission to carry out medical procedures.

Many neck and back problems begin with an improperly designed sleeping position. It is important to have a firm mattress that does not sag deeply in the middle. The pillow should also not be overly soft; sometimes it is worth abandoning it completely. It is best to purchase a special orthopedic mattress and pillow. Their shape is specially selected to help relax the back muscles and. On these, you fall asleep sweetly as soon as you lie down, and wake up completely rested.

Back exercises

We offer you a set of very easy exercises that can be performed while lying on your back. Its main advantage is that each exercise allows you to stretch the muscles of those parts of the body that are difficult to relax in a normal position. The complex can be used for light stretching and relaxation.

Back exercises #1

Bend your knees, touch the soles of your feet and relax. This pleasant position stretches the groin muscles. Hold for 30 seconds. Let gravity stretch this area of ​​your body naturally. For greater comfort, you can place a small pillow under your head.

Back exercise option No. 1

Without changing your position, gently swing your legs from side to side 10-12 times. In this case, the legs should act as one part of the body (indicated by a dotted line). Movements are performed easily and smoothly, with an amplitude of no more than 2-3 cm in each direction. The movement should start from the hips.
The exercise develops flexibility in the groin and hips.

Back exercises No. 2

Pressing your right leg with your left, try to pull your right leg towards your body. This way you contract the thigh muscles (Fig. 1). Hold the tension for 5 seconds, then relax and repeat the previous one (Fig. 2). This way of doing the exercise is especially useful for people with stiff muscles.

Back exercises No. 4

To relieve tension in the area

You can stretch while lying down top part and neck. Interlace your fingers behind your head at approximately ear level. Begin to slowly pull your head up until you feel a slight stretch in the area. Hold for 3-5 seconds, then slowly return to the starting position. Do the exercise 3-4 times to gradually ease the tension in the upper part and. Relax your lower jaw (there should be a small gap between your molars) and breathe rhythmically.

Back exercises No. 5

Lying down with your knees bent, clasp your fingers behind your head (not on your neck). Before stretching your back, gently lift your head up and forward from the floor. Then begin to press your head down toward the floor, but use your arms to counteract this movement. Hold this static contraction for 3-4 seconds. Relax for 1-2 seconds, then begin to smoothly pull your head forward with your arms (as in the previous exercise) so that your chin moves towards your navel until you feel light and pleasant. Hold the position for 3-5 seconds. Repeat 2-3 times.

Smoothly pull your head and chin towards the left. Hold the position for 3-5 seconds. Relax and lower your head to the floor, then pull it to the right. Repeat 2-3 times.

Keeping your head in a relaxed position on the floor, turn your chin toward your shoulder. Rotate your chin just enough to feel a slight stretch at the side. Hold the position for 3-5 seconds, then perform in the other direction. Repeat 2-3 times. The lower jaw should be relaxed and breathing should be even.

Back exercises #6

Reduction of the shoulder blades

Interlace your fingers behind your head and squeeze your shoulder blades together to create tension in your upper back (your chest should move up as you perform the movement). Hold the position for 4-5 seconds, then relax and smoothly pull your head forward. This way you will also reduce the tension in the area. Try tensing your neck and shoulders, then relaxing and moving towards your backside. This will help you relax your muscles and turn your head without straining. Repeat 3-4 times.

Back exercises No. 7

Straightening the lower back

To relieve tension in your lower back, tighten your buttock muscles and at the same time tighten your abdominal muscles to straighten your lower back. Hold the tension for 5-8 seconds, then relax. Repeat 2-3 times. Concentrate on keeping the muscles contracted. This is a swinging exercise pelvic girdle strengthens the muscles of the buttocks and abdomen and helps maintain correct sitting and standing positions.

Back exercises No. 8

Reduction of the shoulder blades and tension of the gluteal muscles.

At the same time, bring your shoulder blades together, straighten your lower back and tense. Hold the tension for 5 seconds, then relax and pull your head up to stretch your back and upper back. Repeat 3-4 times and appreciate the pleasure.

Now extend one arm behind your head (palm up) and the other along your body (palm down). Stretch in both directions at the same time to stretch your shoulders and back. Hold for 6-8 seconds. Perform the exercise on both sides at least twice. The lower back should be straight and relaxed. Keep your lower jaw relaxed too.

Back exercises No. 9

Pulling exercises

Stretch your arms behind your head and straighten your legs. Now stretch your arms and legs in both directions as far as is comfortable for you. Hold for 5 seconds, then relax.

Now stretch diagonally. Pulling right hand, simultaneously pull the toe of your left foot. as much as you are comfortable with. Hold the position for 5 seconds, then relax. Stretch your left arm and right leg in the same way. Hold each for at least 5 seconds, then relax.

Now stretch again with both arms and legs at once. Hold
5 seconds, then relax. This is a good exercise for muscles chest, abdomen, shoulders, arms, and feet.

You can also supplement with abdominal retraction. This will help you feel slimmer and at the same time be a good workout for your internal organs.
Performing stretching exercises three times reduces muscle tension, promoting relaxation throughout the body. These stretches help to quickly reduce overall body tension. It is useful to practice them before bed.

Back exercises #10

With both hands, grab your right leg under and pull it towards your chest. When performing this exercise, relax your neck and place your head on the floor or on a small pillow. Hold lightly for 10>30 seconds. Repeat the same movement with your left leg. The lower back should be straight at all times. If you don't feel tension in your muscles, don't be discouraged. The main thing is that you enjoy it. This is a very good exercise for the legs, feet and back.

Back exercise option No. 10

Pull toward your chest, then pull your entire leg in the opposite direction to stretch your outer right thigh. Hold lightly for 10-20 seconds. Repeat the same movement with the other leg.

Another option for back exercise No. 10

While lying down, gently pull the right one towards the outside of the right one. Your hands should clasp the back of your leg a little higher

Any person experiences pain after exercise. In some they are less pronounced, and in some they are more pronounced. It depends on the individual characteristics of the human body. However, in any case, discomfort does not occur immediately, but several days after physical activity. Scientifically, this phenomenon is called sore throat or SOMB (delayed onset muscle pain syndrome).

It is a mistake to believe that muscle tension after exercise occurs only in athletes who engage in strength sports. Track and field athletes also know about it firsthand. In this case, pain most often occurs in the calf area. It is for this reason that the shin is the most weak point professional runner.

Muscle overstrain is a common occurrence for an experienced athlete, but for a beginner in the sport it can confuse and influence the decision to train in the future.

Fortunately, there are now many different methods to help cope with discomfort.

As a rule, intense muscle pain indicates severe fatigue of the body. This usually happens when a person trains too often and intensely, but does not get enough rest.

It is important to say that the intensity and duration of pain depends on the person’s age. Thus, in children and adolescents under 13-14 years of age, muscle tissue usually becomes very tense during exercise, but is not yet able to fully relax after that. People over 40 also often experience severe muscle tension. In this case, muscle fibers cannot recover quickly due to age-related hormonal changes. Athletes aged 16 to 35 years respond best to physical activity.

There are 3 reasons why athletes most often experience muscle pain after playing sports:

1. The muscle tissue has increased in size because a large amount of lactic acid has accumulated in it. In this case, they usually say that the athlete has clogged muscles.
2. After training, the muscles continue to contract intensely, as a result of which they cannot fully feed on blood.
3. A large amount of blood has accumulated in certain parts of the body.

It is also widely believed today that pain after training may indicate the presence of microtrauma in muscle tissue. This argument is also supported by the fact that after several sessions of the same intensity, discomfort in the body disappears. At the same time, lactic acid is produced in equal volumes.

Human muscle tissue consists of special fibers - myofibrils. They, in turn, have different sizes: some are short, and some are long. During physical activity, short fibers are torn, after which after some time they also become long. Some doctors even believe that without these microtraumas, muscle growth simply will not happen.

Based on this, we can conclude that mild SOMB is the absolute norm and it is necessary for the development of the body.

After the body encounters stressful situation, he will have to strengthen his tissues. Only in this way can he avoid unpleasant sensations in the future.

However, this reaction of the body should not be confused with severe overtraining. In the latter case, muscle tension is much more pronounced.

Symptoms

The main signs of sore throat include:

• “petrification” of muscles after playing sports (often happens if the muscles become clogged);
• heaviness in the affected parts of the body and their swelling (this is especially pronounced when the limbs are overtrained);
• pain in muscles that developed during training;
• seizures (not always);
• discomfort in the heart area (sometimes due to tension in the chest muscles as a result of heavy exertion);
• symptoms of osteochondrosis (with excessive load on the muscles located near the spine).

Treatment

A bathhouse or sauna can help eliminate discomfort if the muscles begin to clog. Physiologists claim that they help “evaporate” lactic acid from the body.

A sauna after a workout will help “evaporate” lactic acid

In case of severe pain, athletes are advised to avoid hot bath. It is better to replace it with a warm shower. At the same time, if a person has muscle stiffness, then it is better for him to choose a hot bath (it is excellent for combating muscle tension).

Adequate sleep is necessary to restore the body. Somnologists say that it should last at least 7-9 hours. In this case, it is advisable to temporarily reduce the intensity of training or even stop it for several days.

If an athlete has clogged muscles, Hatha yoga will be effective for him. It will help stretch the muscle fibers and relax them (you can also use stretching machines for the same purpose). At the same time, breathing exercises will help saturate tissues with oxygen and improve blood circulation.

In addition, massage is often used to eliminate discomfort after training. Moreover, you can even do it yourself. If an athlete experiences cramps, the Kuznetsov applicator will help him.

If possible, the athlete should walk with bare feet on the ground. If you don’t have the opportunity to go out into nature, you can simply pour pebbles into a box and walk on them for 10-15 minutes every day.

An important role in the restoration of the body is played by proper nutrition. The athlete must consume sufficient amounts of protein and vitamins (especially A, E and C). If you can’t eat a lot of food, you can use sports nutrition (gainers and proteins). In this case, you need to drink the required amount of water daily. In this case, it may help green tea- thanks to his useful composition he can output toxic substances from the body.

In addition, the athlete can use special drugs for athletes. The most effective of them are Elton P and Leveton Forte from the Parapharm company. They increase the body's endurance and add strength. Using these products, athletes note a surge of strength and energy.

The composition of the drug Elton P includes Eleutherococcus, ascorbic acid, bee pollen, and tocopherol acetate. They remove toxins and help the athlete’s body adapt to the conditions environment, struggle with severe muscle tension.

Leveton Forte contains Leuzea root, ascorbic acid, bee pollen and vitamin E. This product accelerates the growth of muscle fibers and replenishes the body's needs for nutrients that are intensively removed from the body during training.

It is worth saying that the sooner an athlete responds to muscle pain, the better. After all, in order to restore strength, the body needs a lot of time. The fact that the body has recovered can be understood based on how it feels. This is why it is so important to be able to listen to the body.

If muscle tissue congestion is not treated for a long time, in the future you may encounter muscle hypertrophy and, as a result, decreased performance and injuries.

About the condition (video)

Neuroses are a group of diseases of the nervous system caused by stress, which do not lead to pathological changes, but have unpleasant symptoms, as well as negative consequences for the human psyche.

In view ordinary person neurosis is persistently expressed causeless anxiety and nervous tension, which results in all sorts of disorders of both a psychological and physiological nature.

Diseases that have a physiological manifestation are classified into the group of autonomic neurological disorders, which include neurosis of the heart, throat, respiratory, muscle and others.

Muscular neurosis is one that has side effects muscular character in the form of the following manifestations:

• Muscle strain.
• On the contrary, it is her weakness.
• Strange or unpleasant burning sensations, tingling sensations, or hives.
• Neuralgic muscle pain.
• Nervous tic.
• Spasm or cramp.

This type of neurosis is most often expressed in muscle hypertonicity and various muscle spasms, including convulsions, the symptoms of which can be very similar to the symptoms of neuralgia, which can be a consequence of this disorder due to pinching of various nerves by excessively overstrained muscles.

Depending on the causes, muscle neuroses are of several types:

• Neurosis of the facial muscles, which can compress or simply
• Chest, which is almost indistinguishable in symptoms from.
• Cervical - overstrain of the muscles of the neck or throat, which may even be accompanied by respiratory spasms or a lump in the throat.
• Neurosis of the motor muscles of the limbs.

Any neuroses develop under the influence of stress hormones, which are produced by the body in the event of potential danger and stimulate the activity of organs to increase their efficiency. Normally, these hormones should be produced only in the event of a real danger that threatens a person’s life or health, but the body is not able to distinguish brain signals about physical danger from signals about moral danger. The modern rhythm of life is full of such moral dangers, as well as mental and physical overstrain, due to which stress hormones accumulate in people's bodies, which are quickly produced, but are very slowly eliminated, thereby provoking various disorders.

Regarding muscle neurosis, it works like this: normally, during times of danger, stress hormones increase their tone, which reflects their readiness to contract, as well as contractile force, which ideally should cause an increase in the speed of muscle work, say when running away, and increase physical strength a person to fight or urgently need actions (overcome a predator, pull yourself up a tree, jump over an obstacle, etc.). With systematic stress, muscle tension becomes constant, and sometimes extremely strong - in the form of cramps, which negatively affects their work, causes discomfort, causes pinching of intramuscular nerves and other negative manifestations.

In addition to classical stress causes, muscle neurosis can be caused by overwork during long monotonous work or severe muscle strain. These mechanisms of the development of the syndrome are not very well studied, but they are more understandable to the common man, who has encountered a similar phenomenon at least once.

Treatment of muscle neurosis

Muscle neurosis is one of the manifestations of the disease, which can be treated for a long time, first of all by completely eliminating the causes of systematic stress and moral reassurance, and secondly - symptomatically, in the form of combating specific manifestations - muscle overstrain in the form of increased tone, muscle weakness, spasm or convulsions.

Relieving muscle tension is not only a way to ease your general well-being and have a beneficial effect on the treatment of the underlying disease, but is also a vital necessity in some cases when, in addition to pain and discomfort, it interferes with the performance of your job duties or self-care activities, and sometimes even really threatens human health, for example, spasms of the muscles of the throat and neck, as well as severe cramps of any muscles.

Ways to relieve muscle tension during neurosis

There are many ways to instantly relieve muscle tension during neurosis, but they will be ineffective if the person is still under moral or mental stress, so before starting any action it is necessary to apply sedative measures. Every person has their favorite and most effective ways relaxation, but there are also generally accepted hackneyed folk sedatives: valerian, motherwort, tea with mint, oregano or lemon balm, relaxing massage, warm bath with essential oils and etc.

After a person completely calms down and comes to his senses, muscle manifestations may go away altogether or at least become much less intense. To completely get rid of them, you next need to apply the most suitable ones for a particular case. traditional methods.

How to relieve a nervous tic

A nervous tic most often affects a person’s face: eyes, lips, cheeks, although it can manifest itself in any human muscles in the form of involuntary rhythmic contractions of long duration.

• This phenomenon can be removed by forcibly disrupting the rhythmic spasm of muscles, for example, the eye: by closing your eyes as tightly as possible for a while, by blinking very quickly for a long time.
• It helps well with a small massage of the area of ​​the nervous tic, especially the contracting muscles,
• For nervous eye tics, you can use acupuncture massage main points: at the bridge of the nose near the base of the eye opening, the opposite corner of the eye, the middle of the lower eyelid and the center of the area between the upper eyelid and eyebrow.
• You can stop the muscle by applying something cold to it: a piece of ice or a frozen product.
• You can relieve nervous tics of the eye and other facial muscles by using a contrast wash, alternately cold and then warm water. Usually one time is enough, but it is necessary that the last wash be with warm water, as this will soothe, prevent hypothermia of the eyes and triadic nerves, and simply leave a more pleasant sensation than cold water.
• A relaxing bath will help relieve the tics of the muscles located below the face.

How to relieve increased muscle tension

Muscle strain can result in increased muscle tone, which is considered in the form of unpleasant tension of one or a group of muscles, when there is no spasm or cramps, but it cannot be completely relaxed or, conversely, weakness when overstrain results in muscle hypotension. For example, during an attack of hypotension in the hand, it may be difficult to hold even a cup of tea in the hand.

It doesn’t matter in what form the overstrain manifests itself: in the form of hypotension or increased tone, the cause for both phenomena is the same, therefore, the treatment will be the same.

• To relieve muscle tension during neurosis in any situation, massage without strong pressure in the form of gentle kneading with focus special attention problem area.
• A warm bath, especially with relaxing essential oils, is an excellent way to relax the whole body.
• Even just swimming in the pool can have a beneficial effect.
• If possible, you can use a contrast shower or a Charcot massage shower, which not only perfectly soothes the muscles, but also brings a lot of positive emotions.
• One of the methods of treating muscle neurosis is acupuncture and acupuncture, based on influencing the main reflex points. Just to get the effect, you need to understand them at least a little or contact an experienced specialist, otherwise instead of a positive effect, only unpleasant sensations will remain.
• Neurologists and chiropractors use natural innate human reflexes for treatment. If a course of treatment by a specialist is not possible, in this case you can use video tutorials or visit a neurologist and ask him to explain the basic techniques.

How to relieve a cramp

Cramp due to muscle tension caused by increased physical activity, usually affects the overworked muscle, and if moral, it can affect any motor muscle of the body or several at once. Relieving a cramp is problematic, since attempts to forcefully relax a muscle only lead to its strengthening and cause even more pain, so instead of unsuccessful attempts to relax, it is necessary to resort to other methods.

• You can relieve a cramp in any muscle by thermal treatment with a warm heating pad or cold. In this case, heat is more desirable, since it has a relaxing effect, but ice has a stronger pain relief.
• An alternative to thermal exposure is contrasting thermal exposure.
• You can relieve convulsive spasms by using a shower with strong water pressure, which must be used to massage the cramped muscles.
• Leg cramps can be relieved by stretching exercises, but this method very much depends on the correct execution, if violated, it will only cause a worsening of the situation and severe pain.
• An intense massage will relax the muscle, the main thing is not to overdo it, so as not to injure it.
• An anticonvulsant effect is exerted by painkillers, as well as antispasmodics (noshpa is a proven antispasmodic over the years), which can not only soothe the muscle, but also anesthetize the cramp, and also soothe nervous system, partially eliminating the cause of the problem.
• Many people are helped to relieve muscle cramps by applying stress to it, which can be not only thermal, but also in the form of an injection with a needle or pin, the main thing is that it is clean so as not to cause infection. You can also just pinch it hard.

How to relieve a spasm

Cramps are a type of muscle spasm, however, they usually occur during motor muscles limbs. Muscle spasms of a non-convulsive nature manifest themselves in constant contraction of the muscle and may not have such strong pain symptoms, but they can come out anywhere: the abdominal muscles, face or internal organs.

• The first way to relieve spasms is with antispasmodic drugs, which are sold in large quantities in all pharmacies without a prescription. Taking antispasmodic drugs is necessary for spasms of internal organs, most often the muscles of the abdominal and respiratory organs are affected, and before use it is necessary to choose the drug correctly, since they are often aimed at different organs: some relieve muscle spasms of skeletal muscles, others of internal organs, and others are vascular spasms in the head.
• On external muscles, spasms can be relieved by massage with warming ointments.
• Traditional thermal treatment using warm or cold heating pads, a contrast shower or a warm bath.
• If there is a possibility of spontaneous spasms or cramps of the external muscles, a warming pepper patch or mustard plaster can be attached to the most frequently affected muscle. There will be no intense manifestations during its action.
• Regular warm-up relieves spasms well in many cases.
• Sedatives and relaxing teas also help.

It’s easy to fight muscle neurosis on your own using traditional methods, but if its manifestations are too frequent or intense, you must definitely contact a neurologist and undergo an examination, since they can be symptoms of many still hidden serious diseases. Also, if traditional methods do not help, you need to undergo more serious drug treatment to avoid negative health consequences.