What exercises should not be done for back problems and what can be substituted for them?

What exercises should not be done for back problems and what can be substituted for them?

Pain arises due to a sedentary lifestyle, so you can not completely refuse to exercise.

According to the statistics of the World Health Organization, 80% of people in the world suffer from diseases of the musculoskeletal system in various forms. And this figure is growing every year.

fitness trainer

Lack of physical activity causes muscles to become small and weak. Any load falls on the joints, ligaments, bones, vertebrae. In addition, by the age of 30-40, people begin to lose muscle mass every year, and in combination with a sedentary lifestyle, we get a sore and slouching back. Most back injuries are due to lack of muscle, not trauma. But even with a sedentary lifestyle, it is possible to get rid of or minimize back pain.

If muscles are removed from our body, our bones fall to the floor. The smooth position of the spine is maintained by a muscular corset. Lack of strong muscles will lead to injury and pain over time, so the main goal is to build strong muscles that will keep your back flat. However, if you have a bad back, you should choose your exercises carefully.

As a rule, there are no harmful exercises. Some of them are technically more difficult to perform, and some are easier. In the period of exacerbation of pain, you should visit a doctor and refuse to exercise for a while.

List of exercises that are not recommended with back pain

1. Jumping exercises. When they are performed, a strong compression load is placed on the spine.
2. Standing pull with heavy weight. In the correct technique, this exercise is safe, but with heavy weights, even experienced athletes’ technique deteriorates. This leads to injury.
3. Heavy Weight Squats. With back pain, squats with additional weights are difficult to perform technically correct.
4. Hyperextension exercises. Heavy axial loading on the spine can exacerbate pain.
5. Plank for more than 30 seconds. Here the muscles of the whole body, including the back, are actively working. This exercise can aggravate pain.

Five exercises you can do for back problems

Platform press

Execution technique:

• Sit in an exercise machine with your feet resting on the platform.
• Press your pelvis and lower back tightly against the cushion and the back of the machine.
• Place your feet at the top of the platform and place them slightly wider than your pelvis, with your toes pointing out to the sides at a 45 degree angle.
• Lower the platform smoothly to an angle of 90 degrees at the knees, without tearing off the pelvis and lower back.
• As you exhale, press the platform out powerfully. Make sure your knees move in the direction of your toes.

Perform three approaches of 15 times. Rest between approaches – one minute.

Bending legs in the simulator

Execution technique:

• Lie down on the trainer and press your pelvis tightly against the bench.
• Tense the back surface of the thigh, then bend the lower leg to an angle of 90 degrees. Try not to pull your pelvis away from the bench.
• Then slowly return the lower leg to the starting position.

Perform three approaches of 15 times. Rest between approaches – one minute.

Leg curls in the simulator

Technique:

• Sit on the exercise machine. Press your pelvis and lower back tightly against its cushion and backrest.
• Tense the front surface of the thigh, then extend the lower leg, slightly not bringing it to parallel with the floor. Try not to pull your pelvis and lower back away from the machine.
• Then smoothly lower the lower leg back to the starting position.

Perform three approaches for 15 times. Rest between approaches – one minute.

Gluteal bridge

Technique of execution:

• Lie on your back, bend your legs at the knees with a focus on the heel.
• Powerfully push the pelvis up to a straight line with the back, lingering in the upper point for a second.
• Lower smoothly to the floor for 2-3 seconds.

Perform three approaches of 20 times. Rest between approaches – one minute. If necessary, use additional weights.

Boat

Technique:

• Lie on your stomach. Extend your arms forward and straighten your legs so that the toe is parallel to the floor.
• Raise your torso and legs simultaneously upwards, staying in the upper position for a second. Don’t forget to bring your shoulder blades together.
• Smoothly lower yourself down as you exhale.

Perform three approaches of 15 repetitions. Rest between approaches – a minute.

Engage daily 60-90 minutes of any physical activity, then you will have a healthy back and beautiful posture.