Back Pain Prevention Exercises
Strengthening of abdomen, back and leg muscles help to decrease their sensitivity, risk of back pain is diminished. Strong abdomen, back and legs support better the spine, reducing the pressure on spinal discs and preventing disks' disease.
Key issue for strengthening back muscle is, paradoxically, engaging the abdominal muscles. Of course, alongside them, back muscles must work very well. Together, they create a "belt" muscle contraction that creates intra-abdominal pressure, which will keep the column straight. An exercise is the abdominal pelvic flexion in the laying position.
Other useful exercises are:
Lie on your back with the knees slightly bent and feet stuck to the ground. Relax and contract the abdominal muscles, squeeze the lumbar back ("middle") on the floor while contracting your buttocks and rising the pelvis as much as possible. Hold this position 10 seconds and then relax the muscles. Repeat 10 times.
Execute movements described above, and when you have the pelvis raised up, bring your right knee to chest, without helping yourself with the hands, then bring it down and make the same thing with the left leg and hold this position for 5 seconds. Repeat it 10 times.
on your back, with a leg fully stretched and with the knee locked (the other leg slightly bent, in a neutral position) start to pick up the hip joint with the lower back muscles contracted. Then bring the member down without touching the ground. Repeat 10 times. If you experience pain, the exercise should be interrupted; this has a role to strengthen back muscles.
Keep the legs bent raised up until you can catch the knee, one knee in each hand. Move away your legs and pull your knees as close to the armpits. Pull both knees simultaneously. Relax to allow the arms to open up, but don't let the knees down. Repeat the process of pulling. This exercise is designed to stretch the short strong back muscles.
5. Dr. Walter Meyers from the Veterans Medical Center in Hot Springs, South Dakota State recommends a simple exercise: patient lying on something hard and bent his feet up and down. Then relax and contract the hip muscles in coordination with inflection feet. Exercise is continued until the patient gets tired muscle is repeated 4 to 6 times per day. This is an exercise for leg muscles.
Do not forget! Walking, swimming or walking through water can help maintain a healthy back and lead to a better oxygenation of the heart and other muscles which means health.
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