The sore lower back is one of the most common ailments suffered by adults and also one of the most difficult to bear: the thought of leaving the bed in these cases is unthinkable by concentrated pain in the back, but remain prostrate only worsens things.
The truth is that this is one of the cases in which our body seems to ask us exactly what it needs, but in reverse: just the activities that cause us pain. Stretches or exercises that involve the hips or hamstrings are the ones that could prevent this pain that afflicts us.
For these exercises work and allow you to strengthen your lower back, you need to make slight modifications to make them more effective and healthy.
- Squat with Swiss ball
For this variation of the squat you do not need to carry weight on the shoulders, because the goal is not to develop strength but to teach your body to stabilize the weight of the back. All you need is a stability ball.
Instructions
- Standing with your back to a wall, put the ball holding it between your back and the wall.
- With the legs slightly open, he executes a traditional squat, keeping the spine neutral and the ball well supported.
- Return to the start position and repeat for about 30 seconds, 3 sets.
- Half-way sit-ups
The sit-ups are the most difficult exercise to perform when you have lower back pain. At least it is not possible to make the movement correctly without wearing out, so there is a modification that allows the body to tone that area, without getting hurt.
Instructions
- Start lying on your back, in the traditional posture to perform an abdominal shrink (legs collected, hands crossed behind the head).
- Run an abdominal, but instead of trying to reach with the chest to the thighs, climb up only until your shoulder blades are separated from the ground.
- It is important to take care that the back is well supported, so that it is not counterproductive.
- Romanian deadweight
Many people find it difficult to perform this exercise properly and at the same time maintain an adequate back posture. Usually this is a problem at the level of the hamstrings, but it is not impossible to solve.
There are many variations of dead weight that you can try. One we suggest you is the Romanian deadlift barbell or dumbbells, because it is easier to perform and still working the area of interest in this case.
Instructions
- Start standing, legs slightly apart and holding the bar with both hands at the height of your thighs.
- Slowly lean forward, until the bar is approximately at the level of your knees.
- Return to the starting position and repeat the exercise.
- It is important that your back stay straight while performing the movement.
- Unilateral leg lift
Leg lift is a good abdominal exercise, useful for both the abdomen and the lower abdomen. However, this exercise of a sudden so you can charge back too, especially when people seek to prolong the movement too, with the idea of increasing intensity.
The best recommendation in this case is to not go too far when raising your legs. However, if it is still difficult for you to do the exercise, you can try doing lifts with one leg at a time.
Instructions
- Start lying on the floor face up, with one leg extended in front of you and hands at the sides, palms facing the ground. The other leg should remain flexed, with the thigh facing you.
- Lift the leg you have extended to the height of the thigh you keep flexing.
- Return to the starting position and repeat the exercise.
- Iron
Iron is a challenging exercise in any of its variations, but this does not mean that it must also be painful. At least not if you run it in an appropriate manner, taking care to maintain a straight posture.
More than a modification of the exercise, what you can do is practice and improves your posture by performing the exercise with your hands resting on a high surface, such as a chair. Once you have given stability to your posture, you can perform the exercise again without the support.