{"id":9233,"date":"2024-05-12T14:09:13","date_gmt":"2024-05-12T11:09:13","guid":{"rendered":"https:\/\/www.light-recipes.top\/?p=9233"},"modified":"2024-05-12T14:09:14","modified_gmt":"2024-05-12T11:09:14","slug":"the-famous-surgeons-advice-for-back-pain-follow-them-before-its-too-late","status":"publish","type":"post","link":"https:\/\/www.light-recipes.top\/?p=9233","title":{"rendered":"The famous surgeon&#8217;s advice for back pain &#8211; follow them before it&#8217;s too late"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">In recent decades, people with back pain have increased by 54% worldwide.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This number shows how important it is for each of us to take some action before it is too late.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Academician Nikolai Amosov was a brilliant surgeon, &#8220;Person of the Century for Ukraine&#8221;, and also a best-selling writer who believed that the health of every person is in his hands.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A systematic approach to it can help avoid serious problems in the future.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Back pain can be very excruciating, and that&#8217;s why we share with you, our readers, the exercises recommended by this innovative surgeon.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise not only helps to treat the spine, but also strengthens the muscles and thus avoids joint problems.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The exercises are performed in 100 repetitions each, at a maximally high pace.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In the beginning, start with 4-5 of the exercises, doing 10, 15 or 20 reps for each!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Exercise on a chair<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhI7m2y2VssqG4Nu-l4UwLDfKkw-cOtSOxBCdRl1UNaatw85li3_p-8cbKkmXsYeQAu7bd2B5yuAfdBLfQukq350Lix6UBWGOCUyz0MYYIm-kTCsu6DsrypniDID4jl-NyYRryE-6SEdHghQmzqXsiAglLc2ugrGHqFiZEYZIhPLw9ix43OQCMsZD-h\/s728\/1.jpg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhI7m2y2VssqG4Nu-l4UwLDfKkw-cOtSOxBCdRl1UNaatw85li3_p-8cbKkmXsYeQAu7bd2B5yuAfdBLfQukq350Lix6UBWGOCUyz0MYYIm-kTCsu6DsrypniDID4jl-NyYRryE-6SEdHghQmzqXsiAglLc2ugrGHqFiZEYZIhPLw9ix43OQCMsZD-h\/s320-rw\/1.jpg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">1. Lie on your stomach on the chair, facing the ground!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. Interlace your fingers behind the back of your head!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. Stretch your legs back, you can also place them on another chair, stool or sofa if you need support.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4. Stretch your body so that it stands parallel to the floor, in a straight line!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5. Lift your upper body using the muscles in your lower back, as high as possible!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. Yoga Pose &#8220;Ralo&#8221;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhMcBYx9UCO1iUsZmgP8by4zcwsefjrYlbg30tM3BC1KELJE7i52JVO5ev2OsYQ1OK-HFYJ8Ptc1cM6JMdL01mHglADVdqfdA1iznrPvxKZkQBmm_b3nM_P_iNGQJIeriva6IKIzwLcMMeETm8CdpwxjY4XKgEiiQkh-5cCK01R2S6wE19SWeFp9J18\/s320-rw\/2.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhMcBYx9UCO1iUsZmgP8by4zcwsefjrYlbg30tM3BC1KELJE7i52JVO5ev2OsYQ1OK-HFYJ8Ptc1cM6JMdL01mHglADVdqfdA1iznrPvxKZkQBmm_b3nM_P_iNGQJIeriva6IKIzwLcMMeETm8CdpwxjY4XKgEiiQkh-5cCK01R2S6wE19SWeFp9J18\/s728\/2.jpg\"><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Lie on your back with your arms by your body and palms facing the floor!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. Raise your outstretched legs above your head and touch the ground with them!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. Start with 10 reps in your first workouts and gradually work your way up to 100 reps!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Reaching with the palm of the hand to the upper back<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgLRWEEFShLV6CG_yMkSjf_XIX3fZFKd5OCjMxXqT2uaQkQkyq3g3XaUtgARKGK5kpMIB6aN9BmHK9g2NDFCOHp-Jjd7baQ-Fb2eKG9yE2A6-Mdgo01YyztpjS6saq-K08qrTeLo1OFi4loUknP-rg0pcxighEV2y4qabiXZrt8azCjxZtILy4gcpno\/s728\/3.jpg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgLRWEEFShLV6CG_yMkSjf_XIX3fZFKd5OCjMxXqT2uaQkQkyq3g3XaUtgARKGK5kpMIB6aN9BmHK9g2NDFCOHp-Jjd7baQ-Fb2eKG9yE2A6-Mdgo01YyztpjS6saq-K08qrTeLo1OFi4loUknP-rg0pcxighEV2y4qabiXZrt8azCjxZtILy4gcpno\/s320-rw\/3.jpg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">1. Stand tall!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. Raise one arm and reach behind you with it!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. Touch the palm opposite the palm<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4. Shaking the body<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhdaPurON9gi4rwfCo3Se91r7_j7jIvta0gf0NvuHAfGrJRNWsADC55-8wXKjkVtQwIP7kWCKzpuLA-Yzxd-75BOCg1sNAdi2OVNCUcM-7oi2DQDvZSf4aMdGwK9YHxlZvO5OvHB7R54MWBeIDS9U4nFBViQla8edS_pu0UtRq7Y6RTxfSFJAj_icBh\/s320-rw\/4.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhdaPurON9gi4rwfCo3Se91r7_j7jIvta0gf0NvuHAfGrJRNWsADC55-8wXKjkVtQwIP7kWCKzpuLA-Yzxd-75BOCg1sNAdi2OVNCUcM-7oi2DQDvZSf4aMdGwK9YHxlZvO5OvHB7R54MWBeIDS9U4nFBViQla8edS_pu0UtRq7Y6RTxfSFJAj_icBh\/s953\/4.jpg\"><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Kneel with your hands on the floor. Relax your back.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. Begin to &#8220;shake&#8221; the whole body, gradually bending your arms at the elbows.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. Do the exercise for 30-60 seconds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. Rocking on the floor<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgCIkcfMixggHhs-ZbcrGRmJzovoDe0Eeu-TK91apzkFADt8SecSTnwQPHBBjtu9PIUeG3AW2kMevfeXtDQOoqyz32eHU0ilkJl43wwUDd7T9y7duuIye68SPcsqn7_H75PlM5TiemgD9VT_mbZsy4XAUwkLYcB9lioqcBa_h3aX9_m3OFe54pppE4M\/s728\/5.jpg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgCIkcfMixggHhs-ZbcrGRmJzovoDe0Eeu-TK91apzkFADt8SecSTnwQPHBBjtu9PIUeG3AW2kMevfeXtDQOoqyz32eHU0ilkJl43wwUDd7T9y7duuIye68SPcsqn7_H75PlM5TiemgD9VT_mbZsy4XAUwkLYcB9lioqcBa_h3aX9_m3OFe54pppE4M\/s320-rw\/5.jpg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">1. Lie on your back.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. Grab your knees with your hands and rest them on your chest.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. Start rocking back and forth.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4. Repeat 10 times.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6. Exercise to strengthen the back muscles<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEh22MmV8YrhbD6H8rtlqy-zvGQsb2Dvkwc5T9wx2fw7NZFFQQ9bSQgS3T5vmOupdxGvJAGmD6fW8ZyY7dDF5PnDiXx8MXmXrIQDiG8ZYWYna0JGG_BHJciBZNbM-7Xf13lzGx9t58T0nv4wTZFjFpgEUmxBPMH36C07ojY7eSpQ9RC7furvnqKSRmjE\/s728\/6.jpg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEh22MmV8YrhbD6H8rtlqy-zvGQsb2Dvkwc5T9wx2fw7NZFFQQ9bSQgS3T5vmOupdxGvJAGmD6fW8ZyY7dDF5PnDiXx8MXmXrIQDiG8ZYWYna0JGG_BHJciBZNbM-7Xf13lzGx9t58T0nv4wTZFjFpgEUmxBPMH36C07ojY7eSpQ9RC7furvnqKSRmjE\/s320-rw\/6.jpg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">1. Lie on your stomach.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. Stretch your arms along your body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. Raise your head and chest, hold in this position for 3 seconds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4. Repeat the exercise three times.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Have you ever had back pain?&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What do you usually do to avoid this pain and its consequences?&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In recent decades, people with back pain have increased by 54% worldwide.&nbsp; 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, &#8220;Person of the Century for Ukraine&#8221;, and also a best-selling writer who believed that the health [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":9234,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-9233","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advices"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The famous surgeon&#039;s advice for back pain - follow them before it&#039;s too late - Light Recipes<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.light-recipes.top\/?p=9233\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The famous surgeon&#039;s advice for back pain - follow them before it&#039;s too late - Light Recipes\" \/>\n<meta property=\"og:description\" content=\"In recent decades, people with back pain have increased by 54% worldwide.&nbsp; This number shows how important it is for each of us to take some action before it is too late. 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