How quarantine affects the state of the back: expert opinion and recommendations

How quarantine affects the state of the back: expert opinion and recommendations - 1 - изображение

We can think long and hard about whether quarantine and self-isolation have had a good effect on our lives and health or not. But it is definitely clear that this difficult period has changed our lives and so many of our daily habits. Lack of daily sports, exercise, and walks in the fresh air have caused our bodies to work inefficiently. If we add to this overtime being behind gadgets, we definitely get overtime stress on the spine, especially the neck and lower back.

Stretch trainer
Tatiana Bezik
will talk about the impact of reduced physical activity on posture, and recommend exercises, the performance of which on a daily basis, will improve the condition of the body.

How quarantine affects the state of the back: expert opinion and recommendations - 2 - изображение

stretching coach Tatiana Bezik

The quarantine has taken its toll on everyone’s lifestyle, I’m sure many have felt the result of reduced mobility. Admit it, how many of you work in the morning right in bed? Our body stopped moving altogether.

Being in static postures is a huge strain on the lower back, which needs to be relieved by including thoracic exercises. As a consequence of this lifestyle – the shock-absorbing properties of the spine deteriorate, the elasticity of muscle tissue decreases. This, in turn, provokes muscle spasms, muscle fiber micro-tears, local aseptic inflammation, deposition of calcium salts in the intermuscular spaces, and swelling. Hence, blood microcirculation deteriorates – this is the main cause of constant discomfort and pain in various parts of the spine, headaches.

The most important tip in this situation is to sit less and add simple exercises to your routine daily plan – before and after your work day. The movements in the exercises should be designed to preserve the mechanical abilities of the spinal column, nourish the joints of the spine and improve mobility. Include work in three planes: trunk flexion/extension, lateral trunk flexion and trunk rotation.

How quarantine affects the state of the back: expert opinion and recommendations - 3 - изображение

Stretch trainer Tatiana Bezik

Top 5 exercises for every day

Torso tilts from a sitting position

Starting position: sit on the mat in a comfortable position for you (legs in a Turkish style or sit with your legs bent under you), back straight, hands relaxed on your knees.

Execution Technique:
  • Flexion/extension

On the way out, do a body down wave, lowering your belly to your feet, then your chest, shoulders, neck and head. And in the opposite direction with a round back come up to the starting position. The head is the last to work. Number of repetitions: 6-8 times.

  • Side bends

Lower your right hand to your forearm, with your left hand flat, extend out to the side. Return to the starting position and repeat to the other side. It is important to follow: the buttocks do not come off the floor, the two shoulders remain in the same line. Number of repetitions: 6-8 times.

  • Body twists

Add a body twist to the previous exercise. From a side bend on the exhalation take the right shoulder down to parallel with the floor, return the body to a side bend and with the next exhalation push the right shoulder behind you back, look at the ceiling, then return to a side bend and back to the starting position. Repeat in the opposite direction. Number of repetitions: 6-8 times.

How quarantine affects the state of the back: expert opinion and recommendations - 4 - изображение

Stretch trainer Tatiana Bezik

Opening of the thoracic region lying down

Starting position: lying on your side, legs bent at the knees, both arms straightened in front of the chest.

Execution Technique:

Take the arm that lies on top of you 180 degrees and with that, turn your body so that both shoulder blades are on the floor. Then return to the starting position. In this exercise it is important to stretch behind the hand in the distance, with the gaze following the hand. Number of repetitions: 10 per side.

How quarantine affects the state of the back: expert opinion and recommendations - 5 - изображение

Stretch trainer Tatiana Bezik

Relaxation of the lumbar spine

Starting position: lying on your back, arms pointing out to the sides and resting firmly on the floor.

Execution Technique:

Bend one leg at the knee to a 90′ angle. As you exhale, slowly move it to the side without arching your lower back. Performing the exercise on the right leg, tilts it to the left side, and gaze at the right arm. On the left foot do everything in the opposite direction. The foot is lowered first, then the knee tends to the floor. After that, return to the starting position. Number of repetitions: 30 seconds each side.

Stimulation of the cerebellum and vestibular apparatus

Starting position: standing, legs and body flat, arms down.

Execution Technique:

Find a point with your eyes and fix your gaze (it can be the thumb of your hand). Then move your head in three planes: forward-backward, left-right, and left-right with a tilt. Number of repetitions: 30 seconds for each movement.

How quarantine affects the state of the back: expert opinion and recommendations - 6 - изображение

Stretch trainer Tatiana Bezik

Hip rotation

Starting position: sitting, feet hip-width apart and bent at the knees, hands behind you with a rest on the floor.

Execution Technique:

Tilt both legs to the left side so that your knees touch the floor. The body unfolds following the legs. Return to the starting position and repeat the same movement, only to the right side. Number of repetitions: 10-20 times.

This is a small part of back exercises that will help you feel better and take tension away from your lower back. For the best effect, I recommend exercising regularly with a holistic approach to the whole body.


Photo: personal archive of Tatyana Bezik


Start typing and press Enter to search

Top