The current reality of life is that we lead a sedentary lifestyle: the road to the office by car or public transport, work at the table in one position. Well, over the months of self-isolation, everyone faced an even greater deficit in physical activity. As a result, many felt pain in their joints and immediately ran to the pharmacy for pain relievers, the so-called non-steroidal anti-inflammatory drugs (NSAIDs) for topical use.
However, you need to understand that drugs are not a panacea. To improve joint health, you also need to rethink your daily routine and diet. It is important to maintain physical activity, choosing physical activity, taking into account the characteristics of your body. To do this, we suggest you use the resource www.move-bezboli.rf, where you can choose an individual set of exercises for the joints and spine, as well as a diet. After answering a few questions, you will receive advice from experts in the field of physiotherapy and nutrition, which will help you control weight, as well as strengthen muscles and joints.
Exercises for the neck, back and hip joints
Cervicobrachial syndrome is a disease typical for people 30-50 years old. Pain in the neck, shoulder girdle and arms are her symptoms. The exercise below will help improve blood flow to muscles and joints.1.
Take a starting position – lying on your stomach, arms to the sides at shoulder level.
Extend your spine by stretching your head and legs in different directions, place your left palm next to your chest, head in the palm of your hand. Push the floor with your left palm, the chest turns to the right, starting the rotation of the cervical vertebrae.
With a sedentary lifestyle, the muscles of the back weaken, as a result, posture changes, and there is a risk of pinching the nerve endings. This exercise is suitable to improve the mobility of the spine, shoulder and hip joints.1.
Take the starting position – lying on your back, feet on the mat and bent at the knees, back in a neutral position, arms and abducted at 45 degrees.
As you inhale, gently lower your legs to the right, keeping your shoulder blades on the floor, as you exhale, return to the starting position. Repeat the same movement, lowering your legs to the left. Turn your head in the opposite direction from the tilt of your legs.
For pregnant women at a later date, jerky movements should be avoided.
Due to low mobility, the blood supply to the hip joints is also disrupted. Here is one exercise to improve hip mobility.2.
Starting position – lying on your back, knees bent, legs in weight, hands on your knees. Make circles with your hips through external and internal rotation and “figure eight”, one inside leg, and the other simultaneously external rotation 5-7 times.
There are rules for these exercises: we increase the load gradually, the performance of the movements should be comfortable. If there is pain, we exclude the exercise. These loads are prohibited for people with chronic diseases and during acute infectious diseases.
More exercises on our website.
How to get rid of joint pain
Of course, first of all, it is necessary to determine the cause by seeking advice from a specialist. How can you help yourself if your joints suddenly become ill? Over-the-counter medications are commonly used to relieve mild to moderate pain. These include external non-steroidal anti-inflammatory drugs (NSAIDs), such as those based on meloxicam. When applied to the skin over the damaged joint, they allow you to create the necessary concentration of the active substance in the periarticular tissues and practically do not enter the systemic circulation.
Topical NSAIDs in the form of a gel, for example, Amelotex gel, are especially convenient for use: they are quickly absorbed without leaving any marks on the skin and clothes, and also have a slight surface cooling. To obtain a result, as well as in order to prevent possible side effects, it is important to follow all the recommendations specified in the instructions for medical use of the drug.
1 There are individual contraindications, specialist advice is required
2 There are individual contraindications, specialist advice is required