The famous surgeon’s advice for back pain – follow them before it’s too late

In recent decades, people with back pain have increased by 54% worldwide. 

This number shows how important it is for each of us to take some action before it is too late.

Academician Nikolai Amosov was a brilliant surgeon, “Person of the Century for Ukraine”, and also a best-selling writer who believed that the health of every person is in his hands. 

A systematic approach to it can help avoid serious problems in the future.

Back pain can be very excruciating, and that’s why we share with you, our readers, the exercises recommended by this innovative surgeon. 

Exercise not only helps to treat the spine, but also strengthens the muscles and thus avoids joint problems.

The exercises are performed in 100 repetitions each, at a maximally high pace. 

The whole set takes about half an hour, with the heart rate reaching 110-120 beats per minute, which is very close to lower or moderate intensity aerobic training, also used as a way to recover faster after hard training sessions. 

In the beginning, start with 4-5 of the exercises, doing 10, 15 or 20 reps for each!

1. Exercise on a chair

1. Lie on your stomach on the chair, facing the ground!

2. Interlace your fingers behind the back of your head!

3. Stretch your legs back, you can also place them on another chair, stool or sofa if you need support.

4. Stretch your body so that it stands parallel to the floor, in a straight line!

5. Lift your upper body using the muscles in your lower back, as high as possible!

6. Start with 10 repetitions, and as I told you above, your goal is to reach 100, and you can also divide them into smaller sets, for example 5 x 20!

2. Yoga Pose “Ralo”

1. Lie on your back with your arms by your body and palms facing the floor!

2. Raise your outstretched legs above your head and touch the ground with them!

3. Start with 10 reps in your first workouts and gradually work your way up to 100 reps!

3. Reaching with the palm of the hand to the upper back

1. Stand tall!

2. Raise one arm and reach behind you with it!

3. Touch the palm opposite the palm

4. Shaking the body

1. Kneel with your hands on the floor. Relax your back.

2. Begin to “shake” the whole body, gradually bending your arms at the elbows.

3. Do the exercise for 30-60 seconds.

5. Rocking on the floor

1. Lie on your back.

2. Grab your knees with your hands and rest them on your chest.

3. Start rocking back and forth.

4. Repeat 10 times.

6. Exercise to strengthen the back muscles

1. Lie on your stomach.

2. Stretch your arms along your body.

3. Raise your head and chest, hold in this position for 3 seconds.

4. Repeat the exercise three times.

Have you ever had back pain? 

What do you usually do to avoid this pain and its consequences?