It is not enough to strengthen the muscles of the back, it is also necessary to work with the abdominals, in the buttocks, muscles of the hip and cervical region (neck).
For example, in medical offices it is often possible to see very rigid people who can not touch the buttocks with the heels, this is the consequence of a very sedentary life.
A regular spinal exercise program eliminates muscle stiffness and weakness , also reduces the frequency and intensity of low back pain recurrences (low back pain).
A strong spine can carry more weight and more strain on the spine, it also helps to maintain correct posture.
Postural gymnastics for the back is also suitable for elderly people with osteoporosis, but it is not useful in case of lumbago or acute low back pain .
Among the exercises to treat back pain and sciatic nerve pain (sciatica), there are ” Mckenzie ” exercises , which have gained the name of the inventor of the Mckenzie method.
The patient should primarily perform spinal extension movements, but may be useful even in rotation and flexion.
Corrective gymnastics is very helpful in case of scoliosis or hunchback, but you have to perform specific exercises according to the disorder.
We recommend going to a gym to be followed by a personal trainer or a specialist physiotherapist, but you can do some useful exercises at home, with free body or with the stick.
A gym exercise for back pain can not cause pain, if at first you feel discomfort may be due to lack of training.
If the pain persists you should stop this exercise and continue with the others.
If done correctly, the traction on the fixed bar and the reinforcement of the supine pectorals with flat bench bar are not detrimental to the spine, instead you should avoid the leg press and squats that overload the muscles and spine.
The ergometer bike is useful, but in the acute phase it can be annoying, it is better the horizontal bicycle.
Exercises to be performed when you are suffering from back pain
Extended lying down
Starting position: If lying down on your stomach, you may be on a rug on the floor or on a hard surface.
You should have your feet about shoulder width apart, your thigh and buttock muscles relaxed.
The arms are held in place when you do the push-ups.
Action: You shrug your shoulders with the strength of your arms, if possible reach with fully extended elbows.
The pelvis should remain in contact with the floor.
This exercise is excellent for prevention and to cure sciatica , cruralgia and herniated disc L4-L5 or L5-S1.
Extended position on the elbows
Lying face down (belly decubitus), it may be on top of a mat lying on the floor or on a hard stretcher.
You have to keep your feet at shoulder width apart, your thigh muscles and buttocks should be relaxed.
The elbow should be bent at a right angle (90 °) and hands relaxed or palm down.
Keep your shoulders raised from the floor and your hips resting.
Hold this position for 3-5 minutes.
It is a prevention exercise, it can cause pain, so you need to stop when you feel pain in the lower back.
Isometric abdominal exercise
Starting Position: Lie on your belly (face down), with your palms down on the floor at shoulder level.
Bend your toes toward your instep so that the weight can discharge entirely between your hands and feet.
Push up and sit, lifting the abdomen off the floor.
Then you need to support the weight of the shoulders on the elbows.
Keep your back straight and do not let the abdomen go down.
Action: This exercise consists of holding the bumped position with the abdomen raised, supporting the weight on the feet and elbows to strengthen the abdominal muscles.
Variation: You can support the weight on one leg by placing one foot over the other.
This exercise can be done in the acute phase of spinal pain, it is better than the classic (described above).
Standing extension exercise
Starting position: Standing with feet shoulder-width apart. Keep your knees extended. Put your hands behind your back.
Action: Extend the spine backward by bringing the belly forward while the shoulders move later.
The knees should be as straight as possible.
When you reach the limit, slowly return to the upright position.
Great exercise for patients over 60 during periods of intense pain, can be done at home or in the office.
The bridge exercise
Lie on your back with your knees bent and your feet flat on the floor.
Keeping your shoulders and head flat on the floor, raise your hips to form a straight line from the knees to the shoulders.
Hold the position for a sufficient time to complete three breaths.
Return to starting position.
It starts with five repetitions every day to gradually reach up to 30.
There are no contraindications to this exercise, even in the painful phase .
Seated spine rotation elongation
Initial position: Sit on a rug, stretching your legs in front of your body.
Bend your left knee and place it on your right thigh, then bend your right knee (you can keep your right leg straight if needed).
Place the right elbow in contact with the outside of the left knee.
This stretching exercise improves spine rotation in the dorsal and lumbar spine.
Hold this position and breathe deeply for 30-60 seconds, then return to the starting position.
Change sides and repeat the same stretching exercise.
This exercise serves to lengthen the muscles of the lumbar and dorsal spine, in addition to the external rotators of the hip (specifically the piriformis).
One can even do it when one suffers from low back pain.
Stretching the hip flexors while sitting
Kneel on the rug. Bend your right leg onto the floor in front of your body with your knee over your ankle.
The left leg remains on the floor behind the body.
Hold the spine upright, take the hip slightly forward until you feel stretched in front of the left hip. Do not extend your knee.
Do a contraction of the left buttock to increase the stretch and / or move the left knee further back.
Remember to keep your spine erect.
Hold this position for 30 seconds.
Change sides and repeat.
This exercise is very useful for everyone, both in the acute phase and a prevention exercise.
Lateral tilt exercise
Initial position: Standing with arms at the side of the body.
Action: Bend the trunk on one side by lowering the shoulder, the hand descends long on the outside of the thigh and should reach below the knee.
When you reach the limit, straighten slowly.
You can also stand in this position for 30 seconds to do a stretching exercise.
Repeat on the other side.
Exercise for sit-ups with fitball
Starting position: Place a mat on the floor or lie on your belly on the fitball (inflatable beach ball with a diameter of 65 cm) with your legs bent.
Hands should be placed behind the head.
The exercise consists of lifting the head and shoulders off the floor, but it is absolutely necessary to avoid lifting the spine from the floor.
If it exhales (blowing) during the effort and is inspired to return to the starting point.
This exercise is just for prevention of back pain, it should be avoided when you are suffering from back pain or sciatic nerve inflammation.
Stretching of the hip flexors, spine muscles, and hip rotators.
Bend your left knee as close as possible to the floor.
Successively place your right foot on a hammer and you have to bend your spine toward your right leg and try to touch your foot with both hands.
Hold this position for 30-60 seconds and repeat, changing the side.
This exercise lengthens the posterior muscles of the thigh and right spine, also allows for stretching of the internal rotators of the hip.
It is helpful in the prevention and maintenance phase, to avoid in periods when you suffer from back pain.
Starting position: Lie down in the belly position on the fitball (ball filled with air with a diameter of 65 cm) and hands behind the head.
You have to keep your feet as broad as your shoulders, leaning on the floor.
Action: Raise your shoulders and head as high as possible.
When you reach the limit, slowly return to the starting position.
It is usually not painful, but you have to be cautious in case of acute low back pain.