FITNESS EXERCISES AGAINST BACK PAIN
FITNESS EXERCISES AGAINST BACK PAIN
THE BACK pain, WHERE does IT COME From ?
"I have a bad back ", "I have bad kidneys," ... which of you has never suffered from any pain in the lumbar region ? These back pains are very frequent and are of concern to us all, at least once in our life. But how comes the back pain ?
In daily life, the spine is in high demand. In the majority of cases, the back pain has a mechanical origin : these may include muscle contractures, disruptions at the level of the articulation between two vertebrae (herniated disc, spondylolisthesis), osteoarthritis (which seems to be rather after the age of 40), thus encouraging the back pain.
The back pain can occur when you stand still in a bad position, but also in case of a false movement during an activity (referred to as lumbago, pain severe and sudden) or in the event of physical shock or repetitive movements. Other factors may still explain its appearance : the lack of physical activity (lack of tone of muscle lumbar, lack of tonicity of the abdominal muscles, lack of flexibility of the hamstrings), the overweight, the stress...
The fragility of the lumbar area and requires special attention. Located at the level of the lower back, the lumbar muscles play a major role in the maintenance of the spinal column. That is why, a back muscular will allow you to prevent and relieve the tensions at the level of the bones and joints of the spine.
WHAT EXERCISES TO PREVENT BACK PAIN ?
Here are 4 exercises to develop muscles of the lower back created by François, our expert in bodybuilding. Simple and effective, you can practice them at home without difficulty. For you to practice comfortably, we recommend that you use a mat for the floor moves. To experience the benefits, apply 2 to 3 times per week.
Instructions :
PERFORM THESE EXERCISES AS A CIRCUIT. REPEAT 4 TIMES TOTAL, FOR A SESSION OF 15-20 MINUTES.
PERFORM 40 SECONDS Of EFFORT FOR EACH EXERCISE AND GIVE YOURSELF 30 SECONDS RECOVERY BETWEEN EACH
FINISH YOUR SESSION BY 3 MINUTES Of STRETCHING
Has to know : these basic exercises are not recommended for people who have a lumbar curve too much. In case of doubt, please do not hesitate to seek the advice of your doctor.
EXERCISE 1 : LOWER BACK TO THE GROUND
TARGETED MUSCLES : THE LOWER BACK.
PERFORMING The EXERCISE : LYING ON THE BELLY, THE HEAD IS FACING THE GROUND AND ARMS ALONG THE BODY. IF NECESSARY, PLACE A TOWEL AT THE FOREHEAD FOR MORE COMFORT. INHALE AND THEN BLOW IT ALL FLYING SIMULTANEOUSLY YOUR BUST AND YOUR LEGS. RETURN TO STARTING POSITION.
BREATHING : INHALE IN THE STARTING POSITION AND THEN BREATHE OUT DURING THE CONTRACTION PHASE OF THE MUSCLES.
SAFETY INSTRUCTIONS : REMEMBER TO RETURN THE STOMACH TO TIGHTEN THE ABDOMINAL muscles AND PROTECT your BACK FOR THE DURATION OF The EXERCISE.
REPEAT : 40 SECONDS.
EXERCISE 2 : ELEVATIONS-ARM/OPPOSITE LEG
TARGETED MUSCLES : THE LOWER BACK.
PERFORMING The EXERCISE : LYING ON THE STOMACH, KEEP THE FACE FACING THE GROUND, STRAIGHTEN THE ARMS ABOVE THE HEAD. INHALE and THEN BLOW it ALL FLYING SIMULTANEOUSLY AN ARM AND LEG on THE OPPOSITE SIDE (REMEMBER TO take OFF YOUR ENTIRE LEG to THE GROUND, toes TOWARD THE FLOOR). RETURN TO STARTING POSITION.
BREATHING : INHALE IN THE STARTING POSITION AND THEN BLOW BY RAISING THE ARM AND LEG.
SAFETY INSTRUCTIONS : Do NOT TRY To GO TOO HIGH WITH YOUR MEMBERS. MOVEMENTS OF SMALL AMPLITUDE ARE SUFFICIENT TO WORK THE MUSCLES OF THE BACK.
REPEAT : 40 SECONDS ON EACH SIDE.
EXERCISE 3 : FLAT BACK
TARGETED MUSCLES : LUMBAR, BACK, DELTOIDS.
PERFORMING The EXERCISE : STANDING, LEGS SLIGHTLY BENT, EXTEND your ARMS upward, IN THE wake OF the BUST. THINK YOU GROW DURING The EXECUTION. LEAN FORWARD UNTIL YOUR TORSO IS PARALLEL TO THE FLOOR (BACK FLAT). HOLD THE POSITION FOR 10 SECONDS AND THEN STEP BACK, KEEPING THE BACK STRAIGHT.
BREATHING : INHALE IN THE STARTING POSITION AND THEN BLOW ON THE WAY DOWN.
SAFETY INSTRUCTIONS : NEVER ROUND OR ARCH THE BACK. THINK of TO RETURN THE STOMACH TO TIGHTEN THE ABDOMINAL muscles AND PROTECT your BACK FOR THE DURATION OF The EXERCISE.
REPEAT : 40 SECONDS Of EFFORT.
EXERCISE 4 : PLANK - SHEATHING VENTRAL
TARGETED MUSCLES : TRANSVERSE, OF The lower ABDOMEN.
PERFORMING The EXERCISE : POSITIONED to FACE THE GROUND, while resting ON THE ELBOWS AND TIPS OF the FOOT, take off YOUR PELVIS TO ADJUST IN The ALIGNMENT OF YOUR BODY. THE ELBOWS ARE POSITIONED BENEATH The SHOULDER JOINT. REMEMBER TO RETURN YOUR BELLY AS MUCH AS POSSIBLE WITHOUT CUTTING OFF YOUR BREATHING.
Variant : to facilitate the movement, position yourself on the knees while engaging your pelvis (towards the front).
BREATHING : SLOW, DEEP AND CONTROLLED. INHALE THROUGH THE NOSE, BLOW GENTLY THROUGH THE MOUTH.
SAFETY : be CAREFUL NOT TO drop YOUR PELVIS TOO LOW, AND be SURE TO CONTRACT THE ABDOMINALS In ORDER to AVOID PAIN IN THE LOWER BACK.
REPETITION : HOLD THE POSITION OF BOARD 40 SECONDS TO 1 MINUTE, DEPENDING ON YOUR LEVEL.
STRETCHING THE END OF THE SESSION
WRAPPED BUST WITH OUTSTRETCHED ARMS
TARGETED MUSCLES : LOWER BACK, HAMSTRINGS.
INSTRUCTIONS : BEND your knees SLIGHTLY as THE LEGS IF The STRETCH IS TOO PAINFUL. KEEP THE WEIGHT OF the BODY TOWARDS the FRONT OF The LEGS.
REPETITION : HOLD THE POSTURE FOR 20 SECONDS AND THEN SLOWLY UNROLL THE BACK. GRANT YOU 10 SECONDS OF RECOVERY. REPEAT The EXERCISE 3 TIMES IN a row.
HOLLOW BACK/ROUND BACK FOUR-LEGGED
MUSCLES TARGETED : POSTERIOR MUSCLE CHAIN (GLUTES, POSTERIOR MUSCLES OF THE BACK AND PELVIS).
PERFORMING The EXERCISE : POSITION YOURSELF on all FOURS ON YOUR MAT, HANDS UNDER THE SHOULDERS, THE BACK IS FLAT. INHALE, THEN PUSH BACK, LETTING THE SPINE, WITHOUT FORCING, THE BELLY WELL RELAXED. THEN WHEN YOU ARE STRETCHED TO THE MAXIMUM IN THIS POSITION, BREATHE OUT BY PULLING IN THE BELLY AND PUSHING THE ROUND BACK (ROUND THE SPINE AND THE NAPE OF THE NECK).
BREATHING : INHALE WHILE DIGGING THE BACK, EXHALE AS YOU PUSH THE ROUND BACK.
SAFETY INSTRUCTIONS : KEEP A GOOD BODY ALIGNMENT FOR THE DURATION OF The EXERCISE.
REPEAT : ALTERNATE SLOWLY BACK HOLLOW BACK / ROUND FOR 1 MINUTE 30.
TO GO further... THE TABLE back : The IDEAL DEVICE TO DEVELOP muscles of THE BACK
We just provide you with 4 exercises to develop muscles and stretch effectively your lumbar muscles. To go a step further and you train regularly, it is also interesting to equip you with a table, lumbar, fitness equipment totally adapted to reinforce the lower back. Here are 2 exercises that you can use on a daily basis.
EXERCISE 1 : EXTENSIONS LUMBAR
MUSCLES TARGETED : POSTERIOR MUSCLE CHAIN (GLUTES, POSTERIOR MUSCLES OF THE BACK AND PELVIS).
PERFORMING The EXERCISE : POSITION YOURSELF on all FOURS ON YOUR MAT, HANDS UNDER THE SHOULDERS, THE BACK IS FLAT. INHALE, THEN PUSH BACK, LETTING THE SPINE, WITHOUT FORCING, THE BELLY WELL RELAXED. THEN WHEN YOU ARE STRETCHED TO THE MAXIMUM IN THIS POSITION, BREATHE OUT BY PULLING IN THE BELLY AND PUSHING THE ROUND BACK (ROUND THE SPINE AND THE NAPE OF THE NECK).
BREATHING : INHALE WHILE DIGGING THE BACK, EXHALE AS YOU PUSH THE ROUND BACK.
SAFETY INSTRUCTIONS : KEEP A GOOD BODY ALIGNMENT FOR THE DURATION OF The EXERCISE.
REPEAT : ALTERNATE SLOWLY BACK HOLLOW BACK / ROUND FOR 1 MINUTE 30.
TO GO further... THE TABLE back : The IDEAL DEVICE TO DEVELOP muscles of THE BACK
We just provide you with 4 exercises to develop muscles and stretch effectively your lumbar muscles. To go a step further and you train regularly, it is also interesting to equip you with a table, lumbar, fitness equipment totally adapted to reinforce the lower back. Here are 2 exercises that you can use on a daily basis.
EXERCISE 1 : EXTENSIONS LUMBAR
MUSCLES TARGETED : THE MUSCLES OF THE POSTERIOR aspect OF the LOWER BACK (LUMBAR), THE FIXATORS OF The SCAPULA.
BREATHING : INHALE IN THE LOW POSITION, BREATHE OUT WHEN EXTENDING THE ARMS ABOVE THE HEAD.
SAFETY INSTRUCTIONS : DRAW THE NAVEL TOWARDS THE SPINE TO PROTECT YOUR BACK. PROCEED SMOOTHLY, WITHOUT SUDDEN MOVEMENTS.
REPEAT : 4 SETS OF 10 REPS, 45 SECONDS OF RECOVERY BETWEEN EACH SERIES.