This type of exercise helps to improve the strength and tone of the muscles that stabilize the spine and pelvis.
The most frequent condition in those suffering from back pain is characterized by a weakness of the abdominal muscles associated with an excessive contraction of the lumbar muscles. For this reason it is useful to combine the aforementioned stretching exercises with specific movements to strengthen the abdominal muscles (rectus and oblique), the buttocks and the stabilizing muscles of the trunk and lower limbs.
 |
- Lie down, supine, legs bent, feet on the ground, hands behind the neck
- As you exhale, lift your shoulders off the ground in order to bring your torso closer to your pelvis
- Slowly, inhaling, return to the starting position
- Repeat 15 times
|
 |
- Place a pole or sturdy broom between two chairs
- Lie on the ground on your back, hold the stick in pronation, with a grip slightly wider than shoulder width
- Keeping your heels on the ground, exhaling, pull your arms upwards until your chest touches the broom
- Breathing in, return to the starting position and repeat 15 times
|
 |
- Stand with your back and head leaning against the wall
- Pelvis in retroversion (rotated forward) in order to make the lumbar area adhere completely to the wall; feet forward
- Slowly come down to form a 90 ° angle between thighs and legs
- During the descent, keep your back supported, avoiding arching the lumbar area
- Remain in this position for 10-20 seconds and slowly get up again
|
 |
- Arms resting on a chair, torso slightly bent forward
- With one leg, push backwards, keeping it slightly bent throughout the movement; avoid arching the lower back
- Repeat 15 times then switch sides
|
 |
- Lie on the ground on your back, legs bent, feet on the ground, hands at your sides
- Push the pelvis up, hold the position for 3 seconds by contracting the buttocks, then slowly return to the starting position
- Repeat 15 times
|
 |
- On the ground carponi
- Raise and extend the right arm and left leg at the same time, as shown in the figure
- Maintain the position for 3 seconds before lowering the limbs again
- Repeat 15 times, rest for 1 minute and switch sides (left arm, right leg)
|
|
WARNINGS: respect the correct technique of execution; avoid jerks or too sudden movements; at the end of the session always perform decompression and stretching exercises (see above). The number of repetitions per exercise is purely indicative and must be adapted to your level of physical activity.
Remember that it is quite common to feel slight discomfort (not pain) in the back during exercise, especially in the first period of training.
|
- Stretching exercises for back pain
- Gymnastics for back pain
- Tips for back pain
