5 daily exercises to do to prevent back pain

5 daily exercises to do to prevent back pain

The BACK PAIN Is a rather common disorder, many people, in fact, suffer from it regularly. To prevent it, it is simply necessary to perform some exercises that allow you to strengthen the back, such as the following:

1. The bridge

The bridge is a very simple exercise that strengthens the Lumbar area, especially useful for preventing disorders such as acute low back pain, but also the thigh muscles, abdominals, glutes, and quadriceps. To perform it, you need to lie on your back, bend your knees and place your feet at a palm away from the buttocks. The arms, on the other hand, should be held along the sides, resting the palms on the ground. At this point it is necessary to contract the buttocks and abdominals, and lift the hips off the floor. The shoulders, hips and knees should form an ascending straight line, and the weight should be all distributed on the heels. Upper part, on the other hand, must remain relaxed. After counting to 15, one must bring the pelvis back to the ground by inhaling, very slowly. It is necessary to carry out At least 2 sets of 10 repetitions.

2 Stretches

The stretches Are used to relieve lower back pain by stretching the spine. You must Get down on the floor on all fours and then bring your hips back as if you were going to sit on your heels. If you are going to act on the lower back, you need to bring the knees closer together; to act on the hips, however, you need to spread them slightly apart. At this point, you need to stretch your arms forward, keeping your palms on the ground and also place your forehead on the ground. To get up, it is necessary to bring the hands toward the legs and then lift the upper body, finally the head.

3. Swimmer

This exercise, which is not known to everyone, allows to strengthen the muscles of the back. However, in order to be truly effective, special attention must be paid to posture. The spine, In fact, it must be stretched and the abdominals must be well contracted during the exercise. This is best performed by simply lying on the floor on your stomach, making sure to keep your legs extended and your feet together. Shoulders, on the other hand, must being backward and the arms should be extended forward. Next, the pubic bone must be anchored to the floor, and it is necessary to lift first the right arm and left leg then vice versa, as if swimming.

4. Abs

Another rather simple exercise to be performed in order to prevent back pain are the abdominals. Thanks to them, in fact, it is possible to limit the impact on the Lumbar area. The important thing is to know how to do the exercise well: you need to lie down to belly up with the knees bent and the feet resting on the ground, then it is necessary to cross the arms over the chest (or behind the neck) and perform the exercise.

5 Plank

This exercise also prevents the BACK PAIN, Indeed, it manages to train the waist, hips, legs, buttocks and shoulders all at once. All you need to do is lie on your stomach and place your elbows at your shoulders, once you have assumed the position you need to lift your body off the ground and maintain this position for 30 to 60 seconds.