How to crunch your lower back. Is it allowed to crunch the spine - the benefits and harms of crunching Peanut butter, peanuts

It is necessary to have a snack between main meals, and work should not be an obstacle to this.

If you eat frequently, your blood sugar level remains virtually unchanged, but your metabolism, on the contrary, improves.

But it is important to choose healthy foods for small meals in order not only to satisfy your hunger, but also to lose weight.

Foods not suitable for snacking

You need to forget about various chocolate bars, chips, and buns. These are faster carbohydrates, which give only a visible feeling of fullness. Just twenty minutes later, when the body turns these carbohydrates into fats and stores them for long-term storage, the feeling of hunger will return again.

You should also avoid various sweet and salty baked goods for the reason that they contain carbohydrates that quickly pass through the gastrointestinal tract. For weight loss and proper snacking, you should choose foods with a lot of fiber. These are fruits and vegetables, grain crops.

Products ideal for snacking

Soluble fiber

Fiber is slowly processed by the body, which means you can maintain a feeling of fullness after such a snack at work for a long time. Some of the most preferred fiber-rich snack foods include:

• beans, peas
• oat bran
• fruits (except banana and grapes, they contain a lot of sugar)
• apples
• mango
• broccoli
• asparagus
• carrot
• celery
• Three medium-sized fresh carrots contain only 60 calories. But the feeling of hunger after such a snack will not appear soon.

In addition to fiber, fresh fruits also contain carbohydrates. But these are slow carbohydrates from which the body benefits. Particular attention should be paid to citrus fruits, kiwi, apples. It is better to buy seasonal fruits that contain a minimum of nitrates.

• The easiest option for a quick healthy snack is a salad. Vegetables need to be chopped and seasoned with a small amount of olive oil. To vary the taste, you can add a little cottage cheese or cheese to the salad.

Protein

Many protein foods are also suitable for small meals between meals. But here it is important to eat protein foods separately. It can be boiled fish or meat, poultry. Boiled eggs or a piece of cheese will also relieve hunger.

• Previously, it was believed that cheese was a pest to the figure and many diets prohibited consumption of this product. But today, a piece of low-fat cheese is an excellent recommended snack that quickly and permanently relieves hunger.

Nuts and dried fruits

It should be noted right away that we are not talking about fried peanuts and other beer snacks.

If you want to lose weight, you should not eat nuts in large quantities. But a dozen almonds (about 80 calories) and two dozen pistachios (80 calories) will be beneficial and relieve hunger.

Dried fruits contain a lot of fiber. The most useful option for such a product when losing weight is dried cherries. Five tablespoons of the product contain only 125 calories.

Cherries can be added to yogurt for a delicious dessert. You can make ice cream from a banana by adding it to yogurt (grind everything until mushy and freeze).

Yogurt and other dairy products

For a low-calorie snack at home or at work, you can use yogurt. But it is best to choose a natural product without various fruit additives, dyes and sugar. You can add some nuts, pieces of fruit, and muesli to the yogurt yourself.

• Many people who are losing weight believe that to get rid of extra pounds, you need to eat only low-fat dairy products, including yogurt. But in fact, it is better to choose products with medium fat content: they are more natural and beneficial for the body.

A glass of milk and kefir is also an excellent snack during a diet. Kefir normalizes digestion and restores intestinal microflora. If you add pieces of fruit, dried fruit or nuts to kefir, you get a complete dessert.

• The brain receives a signal from the stomach that food has entered the body within a quarter of an hour. That is, you don’t need to eat to your heart’s content, you should just wait 20 minutes until the brain receives a signal of satiety.

Knowing the foods that are suitable for a healthy and nutritious snack, you can create a varied food menu for the working day. With the right combination of products, you can create interesting dietary dishes that will give you a feeling of fullness for a long time and improve your body’s health.

Regardless of whether we lead a healthy lifestyle and go to the gym, strictly count calories, adhere to fractional separate meals, or believe that eating even a teaspoon of food six times a day can make you bloat, like Winnie the Pooh; Regardless of whether we spend our days in the office or are more often at home, the desire to chew something in between main meals visits us with enviable regularity.

And, by the way, although it has long been possible to give a friend a magnet with the inscription “Stop eating!” or in the form of a large key, no one has yet invented a barn lock for the refrigerator, just as there is no function for blocking a credit card when trying to buy chips in a supermarket. This means that there is nothing left to do but come to terms with the need for snacks and learn to do it correctly, depending on what kind of lifestyle we lead and how often we exercise. After all, even if we are champions of the healthiest diet in the world, eating an apple as a snack will irritate us so much that we will want to eat an elephant. And one hundred grams of dried nuts, which are quite healthy at first glance, contain 1/3 of the daily share of those calories that our body needs.

It will never be superfluous to remind you that all processes in our body are influenced by hormones. Morning, getting up, is the peak level of the hormone cortisol in the body, because it is responsible for awakening. And it is replaced, and quite quickly, by adrenaline - a stress hormone that encourages activity. This is the time for sports (before breakfast, by the way). But after that, it’s time for a hearty breakfast. Just no fast carbohydrates, such as honey, otherwise after 2-3 hours you will start to think about a hearty lunch.

It is 3-4 hours after breakfast that insulin levels in the blood decrease, which allows cells to release energy faster. And if between breakfast and lunch you feel the need for a snack, then now is the time. But first - industrial gymnastics (remember, there was once such a concept) or 15 minutes of disco dancing, if you are a “home” woman. What to eat? If you are not a fan of active physical activity, then one quail egg, dried apricots in an amount of no more than 5 pieces or 10 grams of cheese will suit you. If you don’t miss your session of industrial gymnastics, then one roll with avocado, cucumber or carrots, a small sandwich made from a slice of whole grain bread and 10 grams of cheese or a glass of freshly squeezed juice is suitable as a snack.

Looking at your watch while waiting for your lunch break? What purpose? Nowadays it has become very fashionable to skip lunch, using the legal free hour of daytime to visit the gym or massage parlor. But this is a bad habit that knocks us off the “settled” rhythm of fat deposition/burning. If you skip lunch, you will eat the same calories closer to dinner. Squared. Therefore, make a choice in favor of a balanced lunch: 15% proteins, 35% fats and 50% carbohydrates, and all together - 70% of your daily calories.

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It's only been a couple of hours, but you're craving something sweet? It's time for afternoon tea. Remember that sweets and dairy products promote the production of serotonin, an antidepressant hormone. But at the same time, they tend to be deposited on the waist. And not at all in the form of serotonin. Therefore, for an afternoon snack, choose 5 olives, one tomato or 10 grams of peanuts, almonds or cashews. However, if you plan to go to the gym in the evening, then you can have a snack with 10 grams of dark chocolate, one fruit or 3-4 dates or figs.

The postulate about “give dinner to the enemy” has never lost its relevance. There is no point in giving up your evening meal altogether, but opt ​​for vegetable soup or 150 g of boiled fish with 50 g of boiled spinach. And if you are very hungry and can’t sleep without a snack, then give preference to one kiwi, 40 g of tofu cheese or 50 g of red berries. As a last resort, eat a 75-gram jar of natural yoghurt without sugar or fillers.

Helpful information

We don’t always have on hand exactly the foods that nutritionists recommend we snack on. And when choosing what to eat in a fit of collective desire to chew, do not forget that the calorie content of 100 grams is:

• Eggplant - 19
• Zucchini - 12
• Cucumber – 15
• Tomato – 22
• Sweet pepper - 20
• Lemon - 22
• Watermelon – 30
• Melons - 31
• Grapefruit - 39
• Skim milk - 32
• Low-fat yogurt - 44
• Goat cheese – 79
• Boiled rice - 116
• Boiled pasta - 140
• Boiled potatoes - 76
• Whole grain bread - 234

Every person experiences stress in life, short-term or long-term. Most of us solve the problem of stress by eating buns, sweets and other carbohydrates...

This is not surprising, because Carbohydrates suppress the production of the stress hormone cortisol. Yes, this way you will reduce your stress level, but you will increase the volume of your figure.

Foods lead to stress

Eating too many stress foods, such as those high in sugar or processed foods, makes you tired, irritable and depressed. These include breakfast cereals, white bread.

For a week, refrain from sugar, sweets and flour products. This will reduce blood sugar levels, which, in turn, will slow down the formation of stress hormones.

The main food should consist of vegetables and fruits, and meat consumption should be reduced. It can be replaced with soy products or low-fat cheese. Potatoes and rice are also beneficial.

Eating stress without harming your figure

Nutritionists and psychologists recommend switching to healthier foods to “eat away” stress, After all, you can’t get rid of this habit overnight. Of course, you will need to find other ways to improve your mood: a favorite hobby, a good movie, playing sports. But if you continue to be drawn to the refrigerator, then try to eat the following foods.

And remember the quantity: Just 1 slice of dark chocolate is enough, 2-3 pieces of nuts or dried fruits.

Chocolate, at least 70% cocoa beans Experts have proven that this dark chocolate contains a lot of useful substances. Thanks to natural stimulants - theobromine and caffeine - chocolate helps cope with fatigue and stress.
	Bananas Banana contains a lot of serotonin, which is called the “hormone of joy.”
Mint tea Relieves tension and fatigue. It’s true that it’s better to drink this tea in the evening, because... has a sleeping pill effect.
	Tropical fruits Tropical fruits are the best medicine against the blues. Kiwi, mango and guava are a storehouse of vitamin C, which provides good spirits and a surge of energy.
Grated Parmesan or other cheese Cheese contains tryptophan in abundance, which has mental health benefits: it helps us be calmer and happier.
	Figs and dates Figs are a great mood lifter because they contain vitamin B6, which is responsible for the production of serotonin.
Cup of cocoa Amazing ability cocoa improves mood and increase vitality has long been noticed by people.
	Cabbage Lean on the cabbage. Cabbage has the excellent property of weakening the activity of the thyroid gland, which in turn calms the nerves. Broccoli is a product containing B vitamins, especially folic acid, which helps reduce states of panic, anxiety, and prevents the development of depression.
Almond Sweet almond oil is used in folk medicine as sedative, and the kernels are for insomnia.
	Turkey, chicken, rabbit meat Turkey meat stimulates energy and helps the body cope better with stress. These types of meat are high in tryptophan.
Honey Honey is a natural soothing medicine and an antidepressant that does not cause stomach irritation, like many drugs, but, on the contrary, heals them.
	Low fat milk Contains a morphine-like substance casomorphine.
Crackers Crunching on crackers in front of the TV is better than chips... It calms you down - tested!
	Legumes (soybeans) They have a high tryptophan content. Soy also increases the body's protective properties.
Strawberry Strawberries are great for fighting bad moods!
	Citrus Vitamin C, which is contained in sufficient quantities in these fruits, will help you get rid of nervousness and depression.
Fish and seafood The study found that in countries with high consumption of oily fish, people are less likely to suffer from depression, and that depressed people have less omega-3 in their brains.
	Tomatoes Fresh tomatoes and tomato juice are healthy with a general loss of strength, weakening of memory, anemia.
Peanut butter, peanuts One of the best sources of tryptophan is peanut, both whole nuts and peanut butter.
	Sea kale The following elements are responsible for the stress-fighting properties of this product: magnesium, pantothenic acid, vitamin B2 (riboflavin). Pantothenic acid deficiency causes chronic fatigue, susceptibility to infections and various diseases.
Cereals Carbohydrates in grains have a calming, mood-enhancing effect.
	Wine It is a rich source of polyphenols - useful substances that block the aggressive influence of the external environment on the body: they remove toxins and have an anti-stress effect. That's why a glass of wine will easily calm you down and improve your mood.

Remember that during periods of depression and stress It is best to limit your consumption of alcohol, carbonated drinks, fatty foods and baked goods.

If you crunch or stretch the spinal vertebrae, you can get rid of discomfort in the lower back and make it more mobile. When your spine loses flexibility, crunch your lower back with these effective yet safe methods. You can do this yourself or ask a friend to help you.

Steps

Crunch using circular movements of the torso

Lie on your back, face up. Legs straight, arms along the body. Sit back and relax your muscles completely. Place your arms out to the sides at the same level. Your arms should be perpendicular to your torso.

• You must lie on a hard, flat surface. If necessary, you can place a towel or yoga mat under you.

1. Bend your right leg at the knee. The foot should not leave the floor. The left leg should be straight and remain in its original position.

   • When the right leg is bent at the knee, the right foot should be close to but not touching the buttocks.

2. Slowly move your right knee to the left and down to the floor. Your right knee will lie across your left leg. If you can, try to touch the floor with your right knee on the side of your left leg.

   • If you get to the point where you feel pain, stop stretching and return to the starting position. There is no need to stretch through the pain.
   • Watch the position of your right foot. When twisting the knee, the foot can be lifted off the floor.

3. Turn your head to the right and turn your upper body slightly in the same direction. Although this method is effective, it may happen that you will not be able to crack your lower back. No matter what, you should feel comfortable and not feel any pain while stretching.

   Continue warming up until you feel a crunch in your lower back or until you have warmed up enough. Bring your knee back before returning to the starting position. The knee should point up towards the ceiling.

   Repeat the same with your left leg. Bend it at the knee and move it up and down over your straightened right leg. It is possible that after stretching one leg you will feel a crunch in your lower back. Other vertebrae may crack when you stretch the other side.

   Crunch with outside help

   Lie face down on a hard surface with your arms at your sides. It will be softer for you if you lie on a carpet or lay down a towel. Avoid lying on surfaces that may sag under your weight, such as a mattress or thick couch cushions.

   • Turn your head to one side and relax. Never place your head on a pillow or any other thing. This will put more stress on your neck and you may end up with a risk of injury.

4. Tell the person helping you to place their foot on your lower back. The assistant needs to transfer his body weight onto it and begin to lightly press on your lower back.

   • The helper's foot will help stabilize your lower back. You need to press hard, but not with your entire body weight. One foot must be on the floor at all times.
   • This pressure is part of the action required to crack your lower back, but if you suddenly feel any sharp pain or discomfort, immediately tell your assistant to remove your leg.

5. Ask a friend to help you bend over. He needs to gently take your hands and pull you towards him. Keep your arms straight and tense, but do not bring your elbows together - this is an unnecessary load that can lead to spinal injury.

   Tell your friend to slowly pull you back by your arms while keeping your legs in your lower back. Due to the pressure, the lower back will bend into an arch. Don't overestimate your flexibility. For some people, backbending isn't much of an effort. In others, flexibility and muscles may be less developed.

   When you hear the click, you will feel your lower back crunch! The lower back may crack several times, but do not overuse the exercise, as you may pull the muscles or vertebrae.

   Foam roller for crunching

   Place the foam roller on a hard floor covered with mats and lie with your lower back on the roller. To begin, place a foam roller under your lower back. Keep your legs bent at the knees together. Point your knees and arms out to the sides. To engage your abdominal muscles, tilt your head slightly forward.

   • Foam rollers are a great way to crunch and stretch your back. If you don't have one, you can improvise. Some people use PVC tubing wrapped in a yoga mat instead. Please note that this device is stiffer than a foam roller, so you need to be careful with it (it is usually not very suitable for beginners).

6. Start rolling on the foam roller. In this case, your back should be slightly raised, and your feet should be firmly on the floor. You can roller skate by bending and straightening your legs. However, you should not lift them off the ground. It turns out something similar to riding a board. By swinging this way, you will roll your lower back on the foam roller.

   • If you want to properly stretch your upper back, move the roller higher towards your shoulders. Especially with this exercise, you should hear your upper back cracking.

7. Continue rolling on the foam roller until your back ache. If you haven't cracked your back recently, you should hear a few crunches. Remember the following during this exercise:

   • Raise your upper back slightly and keep your abs tense all the time. Remember, no need to slouch.
   • Feet should be firmly on the floor. When you roll on the foam roller, try not to move your feet too much.
   • Stay relaxed. The more relaxed your muscles are, the more likely you are to crack your back.

8. Try other lower back exercises using a foam roller. Lie on your back on a foam roller. Raise your hips up so that they are at an angle of 90° relative to your torso. The legs should be parallel to the torso. Use your hands to cross your knees. If you lift your left hip, then grab your knee with your right hand, if you lift your left hip, then grab it with your right hand. Lower your arm and leg that are free from lifting to the floor and begin to roll with your back on the roller.

   • When you feel your lower back crunch, relax and start working on the other side. Do this warm-up until your lower back crunches.

9. Alternatively, you can stretch your legs straight up and ride on a roller. Lie on your back on a foam roller. Lift your legs and hips up so that they are 90° to your torso. The hips and legs need to be pulled up. Place your hands on the floor and begin to roll your lower back on the roller.

   How to crunch while sitting on a chair

   Sit on a comfortable chair without armrests. A chair without handrails is best because it allows you to move your arms freely.

   Bend your arm at the elbow and tilt it towards the opposite knee. If you are doing the exercise with your right elbow, bend down and touch it to the outside of your right knee.

   Turn your torso towards the knee on which you are leaning. If you press your right elbow to your left knee, then turn your torso to the left. If you press your left elbow to your right knee, then turn your torso to the right.

   • Be careful when turning your body. No impulsive or sudden movements. When you are trying to crunch your back, it is best if you apply gentle pressure at all times.

10. As soon as you hear a crunch, change your hand and tilt your torso in the opposite direction.

11. Alternatively, you can try the same basic body circles while sitting on the floor. Bend your right leg at the knee and place it behind your straightened left leg, which should lie on a flat floor. Place your left elbow on the outside of your right leg bent at the knee. Tilt your torso to the right, using your left elbow tilted toward your right knee as a fulcrum.

    • This is the same basic stretching exercise as the chair exercise. In both exercises, the elbows are pressed against the opposite knee. As soon as you feel a crunch in your lower back, repeat the exercises with the other elbow and knee.

Buenas Diaz, my dear readers! I sometimes crack my spine. This is how it happens in the morning: you wake up, stretch your stiff back with all your might, and this quiet crackling sound is heard. Or I got up from the computer after several hours of work and again - the rumble in my back. Does this happen to you?

Who among us has not met such a kind adviser who, having barely heard you crack your fingers or spine, immediately grimaces and begins an edifying conversation?!

He describes to you in vivid colors how this enjoyable activity that helps you relax will lead to arthritis. Your fingers will curl and your back will bend into an arch.

But is it really that scary? Is it possible to crack your spine?

Should you listen to advisers?

Let's find out!

My research suggests that there are two completely opposing theories.

You can crunch your spine!

To confirm this theory you need to understand a little anatomy. In each vertebra or joint there is a small cavity that is filled with a special lubricant with nutrients, it is called synovial fluid. Over the years, this gap may increase.

The larger this cavity, the lower the pressure in it. A number of processes here are also associated with the formation of small air bubbles. When they burst, we hear a characteristic crunch.

After a couple of tens of minutes, the gases will dissolve again in the liquid and you can repeat this trick with a clicking back without any problems.

Previously, when a person complained to a doctor about a crunch in the spine, he immediately diagnosed him with “salt deposits.”

However, if you watch yourself and note every time your spine crunches, you will find that this usually happens during stretching and stretching. And at the very beginning, if we are talking about playing sports. If you don't have time to play sports, I can recommend a belt" Ab Gymnic"is a great option to keep your muscles toned.

A typical situation: a specialist decisively kneads your back and during the massage you hear these characteristic: “Click! Click! Click! And it was as if all the bones in the vertebrae had fallen into place.

Adherents of the first theory say that there should be no cause for concern with such a crunch. That is, it is neither a disease nor a pathology.

But in rare cases, crunching can be a symptom of certain back diseases. You should be wary only when you also feel severe pain during it.

To get rid of these symptoms, the patient needs to spend several days in bed and take painkillers and anti-inflammatory drugs until the condition completely improves.

But in this case, you should understand well that relieving pain does not equate to getting rid of the disease.

Why do we feel relief after crunching?

A strong and sudden movement (for example, when turning), with the help of which we cause a crunch in the spine, helps to remove the blockage around the muscles and joints.

Therefore, the pain disappears and the stiffness of movements disappears. However, this effect will not last long. If weak muscles are heavily loaded again, a spasm will appear in them once again.

Only special exercises will help stop this process. Gymnastics strengthens the back muscles, which means myofascial blockage will occur less and less often.

As a result, when drawing conclusions about whether crunching the spine is harmful or not, we rely only on the list of symptoms.

If, apart from the crunch, nothing bothers you, there is no pain in the cervical, thoracic or lumbar regions, as well as swelling and inflammation, then the crunch is completely harmless.

The most important thing is that all kinds of studies have not revealed a relationship between crunching and the development of arthritis.

Crunching the spine is strictly prohibited!

However, many chiropractors, osteopaths, and orthopedic traumatologists say that crunching the spine is strictly prohibited.

In this position, the joints are destabilized. Therefore, in the future, such people are much more likely to experience dislocations and subluxations, as well as pinched nerves.

Experts also say that people who have a history of spinal instability have a tendency to crack their backs. This is truly a pathological condition that does not allow a person to lead a full life.

Instability in the cervical region

If you eliminate discomfort in the cervical region with the help of active turns of the head, and even help yourself with your hands, then serious problems await you around the corner.

Chiropractors find these patients the most difficult. The impact on this part of the spine must be very delicate and specific. The doctor acts very carefully when working with the neck.

If the instability is pronounced, then you may even need to wear a special orthopedic collar. Want to have this cute accessory in your wardrobe? Then crack your neck more often.

Such patients are prohibited from performing any independent manipulations. Moreover, doctors say that even a person who is professionally involved in correcting such deformities is not able to “fix his neck” himself.

Is it possible to crack your spine during pregnancy?

Pregnant women are prohibited from crunching their spine in a particularly categorical manner.

Carrying a child has a negative impact on our back. During pregnancy, a woman's center of gravity shifts. Her weight is growing rapidly and causing her to experience increased stress on her spine.

These problems should only be solved by a qualified specialist who knows how to relax the spinal muscles and how to prevent pathological deformities.

A much more useful activity for these women in a wonderful time would be a course of a special massage or yoga class. The latter technique has become more than just popular over the past decade. Almost every person at least once became interested in this ancient method of restoring health.

Yoga has practically no contraindications; it is allowed for children, the elderly and pregnant women. Yoga is recommended before pregnancy, during pregnancy and after the birth of a baby. Yoga is universal.

Even a child can be captivated by it without any problems: they like this training game, where they imagine themselves as a tree, a butterfly, or a dog.

At one time, I rummaged through a ton of various resources in search of interesting and feasible workouts for all family members, but I found the best course here:

Within a month you will feel significant improvements both in your back and in your general condition.

Is it allowed to crunch the vertebrae in patients with osteochondrosis?

This group of people can be given the same clear recommendations not to experiment on their health. the spine is already more vulnerable. Therefore, a sharp and sudden movement in this zone can lead to disastrous consequences.

Strictly following your doctor's instructions will bring much more benefit and faster relief than doing anything on your own.

To crunch or not to crunch? That is the question!

In general, conclusions and an answer to the most important question: “Is it possible to crack your spine?” - they ask themselves.

If this happens to you rarely, you do not experience any pain or discomfort, and in general your back does not cause you any trouble, then crunch for your health.

In the case when, in addition to the desire to crunch, you have periodic pain in the back area, you are carrying a child or have a history of any disease in this area, then what to do?! You can only crunch with breadcrumbs.

Therefore, I take my leave and expect you very soon. I want to tell you and your friends (send them a link to this blog) about one very interesting and necessary thing.