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GYM FOR THE BACK

A PROGRAMME FOR THE PREVENTIONOF PAIN IN THE LUMBAR REGION.

  
I’ve a bad back, kidney pains, painful lumbar regions… In short, this modern illness is fast becoming a real problem for society in general.

A sedentary lifestyle, cars, stress, lack of regular physical exercise… All aid in transforming the lumbar region of millions of people, little by little, into a day-to-day nightmare.

The exercises proposed here, to fight against lumbar pains, lumbago, etc. are not designed to cure serious problems, rather they are there as a preventive measure.

If you’re already suffering from a slipped disc, see your doctor - my role is in no way a substitute for a qualified physiotherapist - training the the treatment of trauma.
I’ve neither the right, nor the skills.

On the other hand, prevention is well within the domain of PHYICAL EDUCATION.
    So then... To Work!




You can work, without accessories, by placing your hands, arms crossed, on your shoulders Don’t swing your hips. Stretch upwards, turning your hands towards the ceiling. It’s important to clench your buttocks and pull in your stomach. The lumbar muscles should be curved.
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  Keep your feet at maximum flexion throughout the exercise.  
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You can place your straight leg on the ground after each movement    
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You can try cardio-vascular exercises.
At the start, limit yourself to an exercise bike or step machine.

Racing yourself on a treadmill or rowing machine is to be avoided.


Walk, during the day – repeat the exercises for stretching the psoas iliac muscles
They are very important in the prevention of back pains.