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Back Pain Prevention Exercises

The strengthening of the abdomen, back muscles and legs to help reduce their vulnerability, the risk of back pain is diminished. Strong stomach, back and legs to better support the spine, reducing pressure on the intervertebral discs and the prevention of disc disease.
Key to strengthening the back muscles is, paradoxically, with the participation of the abdominal muscles. Of course, beside them, the muscles of the back should work fine. Together, they create a contraction of “belt” muscle that creates intra-abdominal pressure, which keep the spine straight. An exercise is abdominal flexion, pelvic in the prone position.
Other exercises are useful:
1. Lie on your back with your knees slightly bent and feet flat on the floor. Relax and contract your abdominal muscles, press back lumbar (“media”) on the floor while contracting your glutes and pelvis up as much as possible. Hold for 10 seconds and then relax the muscles. Repeat 10 times.
2. Perform the movements described above, and by lifting the pool, bring your right knee toward your chest, without having to help you with your hands, then go back and do the same with the left leg and hold this position for 5 seconds. Repeat 10 times.
3. in the back with one leg fully extended and locked with the knee (the other leg slightly flexed, neutral position) to begin the search for the hip with the low back muscles contracted. Then, bring the body down without touching the ground. Repeat 10 times. If you feel pain, exercise should be stopped, which has a role to strengthen the back muscles.

4. Pull the legs until you can get the knee, a knee in each hand. Keep your legs and pull your knees as close to the armpits. Pull both knees at once. Relax to allow open arms, but do not let the knees down. Repeat the process. This exercise is designed to stretch the muscle back short.
5. Dr. Walter Meyers of Veterans Affairs Medical Center in Hot Springs, South Dakota State recommends a simple exercise: the patient lying on something hard and bent his legs up and down. Then relax and contract the muscles of the hip in coordination with your feet turning. The exercise is continued until the patient is fatigued muscle is repeated 4-6 times per day. It is an exercise for the muscles of the legs.
Remember! Walking, swimming or wading in 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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