Best Exercises to Fight Back Pain

 
4 Exercises to Fight Back Pain


Back pain is a common symptom that affects almost all. To help you deal with it, we've assembled a list of four successful exercises that will help you strengthen the muscles at the base of your spine. Don't go without these basic gestures; they will help you escape chronic pain.


Back pain, what is the origin?


Every day, the vertebral colon is very irritated. In the vast majority of cases, schiena malady has a mechanical cause: it may be due to musculoskeletal contractions, articulation disruptions between two vertebrae (disc herniation, spondylolisthesis), or arthrosis (which appears mainly after age 40).


Back pain can occur when you remain in a bad position for a prolonged period of time, as well as when you make incorrect movements when performing an operation (in this case, we're talking about low back pain, which is an extreme and sudden pain) or when you make shock physical or repetitive motions. Other factors can play a role in its occurrence: Lack of physical activity (lumbar muscle tonicity, abdominal belt tonicity, hamstring softness), overweight, tension...


The lumbar region's fragility necessitates extra treatment. The lower back muscles, which are situated at the base of the spine, play an important role in supporting the spine. As a result, having a muscular back will help you stop and alleviate pain in your spine's bones and joints.


WHICH EXERCISES HELP PREVENT BACK PAIN?


Following that, Fran├žois, our body-building specialist, devises four exercises to strengthen the muscles at the base of the back. You can easily put them into practise because they are easy and effective. When doing ground motions, we suggest using a mat to keep you relaxed. Do them 2 to 3 times a week to enjoy the benefits.


Rules:


Perform these exercises in a sequential order. Repeat for a total of four times for a 15-20 minute workout.
Keep the effort for 40 seconds for each workout, and give yourself 30 seconds to recover between exercises.
Stretch for 3 minutes to complete the set.

It's worth noting that these simple exercises aren't recommended for people who have a lot of lumbar arch. If you have any questions, consult your physician.

EXERCISE 1: LUMBARS TO THE GROUND


4 Exercises to Fight Back Pain

Muscles involved: lumbar.

The exercise is performed by lying on your stomach with your face to the ground and your arms along your back. To make yourself more relaxed, tuck a washcloth under your brow if necessary. Inhale and then exhale while simultaneously raising the torso and legs. Return to your initial starting spot.

Breathing: begin by inhaling and then exhaling as the muscles contract.


To secure your back, keep your abdominals clenched for the entire duration of the exercise.

40 seconds of repetitions

EXERCISE 2: OPPOSITE ARM / LEG LIFTS


4 Exercises to Fight Back Pain

Lumbar muscles are involved.

Extend your arms over your head while lying down on your stomach with your face turned to the ground. Inhale and then exhale while simultaneously raising one arm and one leg on the opposite side (lift the whole leg off the ground, turning the toe towards the ground). Return to your initial starting spot.

Breathing: begin by inhaling and then exhaling as you lift your arm and leg.

Rule of thumb: don't try to push yourself too far. Back muscles can be operated with small amplitude movements.

40 seconds per side of repetition

EXERCISE 3: FLAT BACK


4 Exercises to Fight Back Pain

Lumbar, dorsal, and deltoid muscles are all involved.

Standing with your legs slightly bent, stretch your arms upwards, preferably extending your torso, to execute the exercise. Stand up during the workout. Bring your body parallel to the ground by leaning forward (flat back). Hold the place for 10 seconds before resuming your usual position with your back straight.

Breathing: inhale to begin, then exhale as you descend.

Stop arching your back as far as possible. To secure your back, keep your abdominals clenched for the duration of the exercise.

Keep the effort for 40 seconds each time.

EXERCISE 4: PLANK


4 Exercises to Fight Back Pain

Traverses and the broad rectus abdominis are the muscles involved.


Raise the pelvis to align it with the rest of the body while lying face down on the ground, leaning on the elbows and the tips of the feet. Under the shoulder joint, the elbows are placed. Push your belly button in so you don't have to hold your breath anymore.

Place the knees involving the pelvis to promote movement (forward).

Slow, deep, and regulated breathing. Inhale slowly through the nose and exhale slowly through the mouth.

To stop pain in the base of the spine, be careful not to lower the pelvis too low and contract the abdominals.

Hold the bench position for 40 seconds to 1 minute, depending on your level of difficulty.

END OF WORKOUT STRETCHING.

TORSION OF THE BUST WITH OUTSIDE ARMS

4 Exercises to Fight Back Pain

Muscles involved: lumbar, hamstring.

Standing with the legs parallel is the safest way to execute the exercise. With your head relaxed, make a slow forward twisting motion. Get as low as you possibly can. Place your hands on the ground if necessary. Try this variation to separate the hamstrings better: Lie absolutely flat on your back. Bring the leg in gently with the aid of an elastic band (or a towel), without raising the buttocks / pelvis.

Breathing: Take long, deep breaths.

If stretching becomes too uncomfortable, gently flex the legs. Maintain your body weight in front of your legs at all times.

Keep the place for 20 seconds before slowly unrolling your back. Give yourself ten seconds to catch your breath. Rep the exercise three times more.

BACK CONCAVES AND CONVEX PLACING ON HANDS AND KNEES

4 Exercises to Fight Back Pain

The posterior muscle chain is involved (glutes, posterior muscles of the back and pelvis).

Place yourself on all fours on the mat, putting your hands under your shoulders and holding your back straight to execute the exercise. Inhale, then arch your back down, allowing the spine to naturally lower and the belly to relax. Exhale by pulling your belly button in and arching your back upwards once you've reached full extension in this position (curving the spine and the nape of the neck).

Inhale with your back arching downwards, and exhale with your back arching upwards.

Maintain good body alignment during the exercise as a safety measure.

Repeat for 1 minute and a half, slowly alternating the arching of the back downwards and upwards.

TO GO FURTHER ... THE LUMBAR BENCH: THE IDEAL DEVICE FOR STRENGTHENING THE BACK MUSCLES

We have four exercises to help you strengthen and stretch your lower back muscles. To drive yourself harder and exercise on a regular basis, it's a smart idea to invest in a lumbar bench, which is an excellent tool for strengthening the base of the spine. Here are two exercises that you can do on a regular basis.

EXERCISE 1: HYPEREXTENSION


4 Exercises to Fight Back Pain

The muscles of the posterior side of the base of the back are involved.

Resting on the table, up to the base of the back, lowering the legs under the sleeves, and putting the hands on the sides of the head are the steps to performing the exercise. At the edge of the bench, the pelvis can reach forward. Lower the torso as far as possible while keeping control of the descent (this should take 3-4 seconds): This is where you'll begin. Inhale deeply, then exhale fully as you raise your torso.

Breathing: inhale deeply and exhale steadily while raising the torso.

To secure your back, keep your abs contracted at all times. Continue without jerks or abrupt motions. Lift your torso to fit with your thighs (horizontally).

Repetition: four sets of ten repetitions each.

Note: You should cross your arms on your chest to make movement easier.

EXERCISE 2: STATIC WORK OF THE LUMBARS



The muscles of the posterior side of the base of the back (lumbar), as well as the scapula fixators, are involved.

Resting on the table, lift the legs to the base of the belly, and drop the legs under the sleeves to complete the exercise. At the edge of the bench, the pelvis can reach forward. Extend the arms horizontally when holding a weight in each hand (dumbbells, cast iron plates). Exhale by stretching the arms upwards after inhaling and contracting the abdominals. Return to your starting spot and begin again.

Breathing: inhale in a low position, exhale by extending the arms above the head. 

Safety rule: keep your abs contracted to protect your back. Proceed without jerks or sudden movements. 

Repetition: 4 sets of 10 reps with 45 seconds of recovery between each set.

You've learned a few back-strengthening exercises at this stage. To stop discomfort and soften your back, do them as much as possible.

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