Prevention of back pain (Part Two)

Incorrect and correct posture

Exercises

Combining aerobic exercises, like walking or swimming, with specific exercises to keep your back and abdominal muscles strong and flexible.

Simple gymnastic exercises to protect health

To keep your back in good health and to ease shoulder and knee pains, it is necessary to relax by stretching and strengthening certain muscle groups.

The exercises proposed here should last about 1 min each and should be performed every day for at least 20 minutes in the morning or evening.

These exercises can be a good prevention for back pain

How to start

Warm-up: Before doing the following exercises, warm up for 5 to 10 minutes with low-impact activities, such as walking or stationary cycling or warm up the muscles with a heating pad.

Stretch: After warming up, perform the exercises shown on the first page, i.e., stretching exercises before you start the strengthening exercises. When you have finished the strengthening exercises, repeat the stretching exercises to end the program.

Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physiotherapist if you have any pain during exercise.

Ask Questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physiotherapist.

Stretching exercises

1. Lying down relaxing the back take frequent and deep breaths pausing 6 sec from 1 breath.

2. Gather the knees to the chest and stay in this position for 30 sec then release and return to the previous position.

3. Bring or approach one knee to the chest by holding it and keeping it still for 30 sec while breathing then stretch the leg and repeat the exercise with the other knee several times.

4. Lying in position nr 1 gather the buttocks and abdominal muscles and try to press the back on the floor while breathing, repeat the exercise 10 times

5.

• Lie on your back on the floor with your arms placed to the sides, knees bent, and the soles of the feet placed on the floor.
• Tighten - strengthen the abdominal and gluteal muscles and lift your pelvis so that your body is in a straight line with your shoulders and knees.
• Hold this position for 15 seconds.
• Slowly return to the starting position and repeat

Aerobic Exercises

Walking at pace (one hour per day) and Swimming