Exercises you need to know to improve back pain

Because 'bones give birth to form, mind gives birth to thoughts and energy gives birth to color', therefore, if you want a strong and healthy body, it must be created by bones and energy, and the decisive point is the spine.

Instructions for practicing Qigong to stretch and open the spine, good for health - Photo: HA LINH

Practicing good spinal exercises regulates yin and yang, balances water and fire, and regulates the internal organ system.

The spine is important to the body

Martial arts doctor Nguyen Van Thang, head of the Thang Long Qigong Martial Arts Club, said that in schools of Qigong, meditation, etc., people often understand the state of the mind through observing the body's breath. In ancient medicine, the spine is the place that coordinates and greatly affects the body.

In the human body, the spine is the pillar that supports the entire body. The vertebrae on the spine combine with ligaments and discs to form a spinal canal that helps protect the spinal cord inside.

It keeps the body upright and connects the other parts of the skeleton together: head, chest, pelvis, shoulders, arms and legs.

Doctor Thang analyzed that the spine has 4 special importance:

First: It is the pillar that supports the body frame to withstand the gravity of the whole body.

Second: Through the spine to regulate the mind and kidneys; regulate water and fire and regulate yin and yang of the whole body.

Third: Through the spine with vertebrae and discs will help the body move in all dimensions.

Fourth: The spine has 27 vertebrae, including the brain which has 28 to regulate the entire nervous system of the body, including the central nervous system and the autonomic nervous system through the spinal cord.

In the 27 vertebrae, there are 7 main vertebrae, inside is the spinal cord. These 7 vertebrae, in addition to connecting the heart and kidneys, regulating water and fire, regulating yin and yang, also contain 7 power centers of the body, also called chakras or major acupoints.

These 7 power centers will control the 7 endocrine centers of the body through 7 brain regions to coordinate all functions of the six organs, five viscera, and the internal meridian system and blood and energy of the whole body.

Furthermore, the spaces between the vertebrae are the spread of the autonomic nervous system throughout the body, helping to unify the synchronous activity between the central nervous system and the autonomic nervous system.

The spine is so important that when it is damaged, in addition to common functional injuries such as herniated discs, spinal spurs, cervical calcification..., it also indirectly affects all other functions of the body through the activities of the nervous system and the activities of the endocrine system.

Therefore, exercise to protect the spine needs to be focused on.

Should exercise every day to keep the body healthy - Illustration photo

Spinal stretching exercises to help people with back pain

Performing the exercises below will help stretch the entire body, especially the spine, providing support if you have back pain...

- Spine stretch: Stand straight with your feet shoulder-width apart. When you inhale, spread your arms out to the sides and clasp your hands above your head.

Slowly guide the air from the chest down to the dantian (lower abdominal cavity). When exhaling, clasp your hands together and push them forward in front of you, then pull your hands forward several times, pushing the force from your shoulders to your hands. Do this 3 times.

- Dragon Roll: Stand straight, arms outstretched, palms facing up. When inhaling, rotate the spine to the left, the right hand moves towards the left shoulder (palm facing down) and the left hand moves towards the right hip (palm facing up). When exhaling, return to the starting position and switch sides. Do 6 breaths.

- Unify energy : Stand straight, clasp both hands in front of your chest as if worshiping Buddha. When exhaling, rotate your spine, while simultaneously pushing both hands parallel to the right (hands facing forward, when inhaling return to the starting position).

Next, push your hands forward in the same way and finally push them back in the left direction. Do 3 rounds like that (following the formula right - front - back), and continue to do the next 3 rounds in the left - front - back direction.

- Push the sky: Stand straight, 2 hands crossed in front of the chest, hands facing inward. Inhale, rotate the hands in a hemisphere shape and place them on top of the head (palms up).

When exhaling, use force to lift both hands up as if pushing the sky up, making the entire spine and the entire skeleton expand. When stopping to breathe, rotate the hands back to the starting position, do 6 breaths.

- Ground press: Stand straight, 2 hands crossed in front of chest, hands facing inward. Inhale, rotate hands down in a hemisphere shape to the navel (hands facing the ground). When exhaling, use force to press 2 hands to the groin arch like pressing the ground. When stopping to breathe, rotate hands back to the starting position. Do 6 breaths.

3 breathing techniques to help treat osteoporosis

Osteoporosis can be caused by primary causes such as poor skeletal structure, old age leading to reduced bone growth hormones, lack of calcium, vitamins... or secondary causes such as diabetes, liver disease, hyperthyroidism.

Patients often have pain throughout the skeleton, walking with difficulty and loss of strength; muscles become weak and gradually atrophied. When the condition worsens, the spine may stiffen and bones may fracture. The following 3 breathing methods can be used to support treatment, in addition to medication and other treatments as prescribed by the doctor.

- Upper limb breathing : The patient lies on his back or sits on a chair, the whole body relaxed. When inhaling, feel the air stretching in the two shoulder joints. When exhaling, feel the air spreading from the shoulder joints to the fingertips. Do 9 breaths.

- Spinal breathing : Inhale and gather the air at the dan zhong (center of the chest). Exhale and lead the air along the central line of the spine, following the ming men (center of the waist) and feel the spine gradually warm up. Do 9 breaths.

- Breathing on the lower limbs : Inhale and gather energy at the Mingmen. Exhale and direct energy from the hips along the outer thighs to the feet. At the same time, feel your legs gradually warm up.

Source: https://tuoitre.vn/cac-bai-tap-can-biet-de-cai-thien-tinh-trang-dau-lung-20241120073541618.htm