There is no exercise like exercise. Some painful backs thrive, others are clearly damaging to them. Do you know where to place?
Deep inclinations are not suitable for a sensitive back . It overloads the intervertebral discs of the lumbar spine and can cause too much stretching of the back and thigh muscles.
Small "sedy-leagues" with the raising of the upper part of the hull can be very beneficial. You will strengthen the muscles of your stomach and back without straining too much. However, the correct technique is needed. Lift off the ground only the blades, always with a stiff belly, and do not pull your head or neck with your hands.
Big "shed-leagues" do not prove the backs. As soon as you lift the entire hull from the pad, the benefits are lost. The pressure on the intervertebral discs is too large and you do not strengthen the back as well because you use more muscles around the hip joints.
A good exercise is gentle stretching of the back of your thighs . Lie on your back, bend your legs and lean them against the washer. Then pull one of them up. Use a towel or rubber to tighten the tip of your foot towards you and hold it for 15-30 seconds. Lean your legs and give yourself a few repetitions.
Leckde will read that the best exercise to strengthen the abdominal muscles and core is to lie down on your back and raise your legs gently. However, this exercise is very demanding . If your muscles are so weak, back pain may worsen.
Try it differently - bend one leg and lean on the washer, lift the other one up. It is a finer and more appropriate exercise. Do not forget to turn your feet after 10-15 repetitions.
Other suitable exercises may recall your school years. Kneel and hold your hands in the "dog" position. Then, place one leg as far as possible and at most, hold for 5 seconds at the top and put it back. Just 8-12 repetitions on each leg and the back will be strengthened.
There are a number of other appropriate exercises, so do not worry and try new things. Your back will tell you if they like it or not. But you have to listen to them. Any pain should be a reason to think. If it does not disappear within fifteen minutes of the beginning of the exercise, you should stop them and try others or rather relax.
Author: MUDr. Tereza Kopecká
Source: U lékaře.cz
