3 exercises from back pain

These exercises will not only relieve you from back pain, but also help reduce the chance of injury and will be able to fulfill their person of any age and any fitness level.

Stuart M. McGill (Stuart M. McGill), head of the Laboratory of spine biomechanics at the University of Waterloo in Ontario, and colleagues found three ideal exercise for the back. They include a work crust muscles and provide stability of the spine, but it does not carry a big load.

It is worth noting that if you really want to solve the problems with the back, then you definitely need to see a doctor, who will be a set of exercises specifically for your case. The exercises below are not a universal remedy. Use them as a daily charge for the prevention!

Exercises

Exercise № 1. "Hunting dog"

• Get on all fours, the spine is in a neutral position (no sagging). The palms are located directly under your shoulders and your knees rest on the floor clearly under the hips.
• Tighten your abdominal muscles.
• Pull out the one hand and lift it up until it becomes parallel to the floor. Then lift the straightened leg and oppositely to the position where it is parallel to the floor.
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• Try to keep head and back in the same position until the lift arm and a leg.
• Hold this position for 10 seconds (if there pain, accurately return to a starting position).
• Return to starting position and repeat on the other arm and leg.

This exercise works out most of the muscles of the back, including the erector spinae muscles, and the rhomboid muscle that runs from the spine towards the blades. As a bonus you get the elaboration of the buttocks, which also play an important role in strengthening the core.

How many repetitions of this exercise you can perform depends on your physical condition and problems (or lack thereof) with the back. Marriage advice to perform 5 reps on each side with a 10 second rest in between the change of sides. Then perform 3 reps on each side and complete the single repetition exercises.

Exercise № 2. Side strap

• Lie on your side, the emphasis on the forearm, elbow rests on the floor clearly below the shoulder.
• Bend your knees.
• Lift yourself up using the hips so that your body has formed a straight line up to the knees.
• Hold this position for 10 seconds and repeat the same thing on the other side.
• A more sophisticated version: perform all the same, only to straighten your knees.

The number of repetitions and approaches the same as in the first exercise.

Exercise № 3. Modified twisting up

• Lie on the floor, one leg bent at the knee and rests on the floor, the other is straight. Hands sheet under the lower back, palms down, so that they are caught between the back and the floor.
• Slightly lift your head and shoulders off the floor (literally a few centimeters).
• Hold this position for 10 seconds and gently return to the starting position, head down to the floor.

The number of repetitions and approaches is the same as in previous exercises.

What not to do

If you have back problems, it is not recommended to perform exercises in which the spine is twisted and bent, as they may lead to injury and the formation of a hernia. An example may be a conventional twist drill and the lifting body "Superman" in which due to the raised arms and legs body forms a curved arc.