Showing posts with label Best Workout For Lower Back Pain. Show all posts
Showing posts with label Best Workout For Lower Back Pain. Show all posts

Monday, February 13, 2023

Estira tus isquiotibiales: Mejora tu flexibilidad y reduce el dolor 5/15

Woman Doing Hamstring Stretch
Woman Doing Hamstring Stretch


Estiramientos de Isquiotibiales: Una manera simple y efectiva de mejorar la flexibilidad y reducir el dolor

Una de las maneras más efectivas de trabajar tus isquiotibiales y mejorar la flexibilidad es incorporando estiramientos en tu rutina de entrenamiento. Para realizar este estiramiento, simplemente acuéstate boca arriba, dobla una rodilla y coloca una toalla bajo la pelota de tu pie. Estira tu rodilla y suavemente jala la toalla hacia atrás para sentir un estiramiento cómodo en la parte trasera de tu pierna. Mantén el estiramiento por lo menos 15 a 30 segundos y repite de 2 a 4 veces para cada pierna. Este ejercicio no solo mejorará tu flexibilidad en los isquiotibiales sino que también ayudará a aliviar cualquier dolor que estés experimentando. Comienza a sentir los beneficubrimientos de los estiramientos de isquiotibiales hoy y lleva tu rutina de entrenamiento al siguiente nivel.

Friday, April 6, 2018

6/15 Avoid: Leg Lifts

Woman Doing Leg Lift
Woman Doing Leg Lift
Leg lifts are sometimes suggested as an exercise to "strengthen your core" or abdominal muscles. Exercising to restore strength to your lower back can be very helpful in relieving pain yet  lifting both legs together while lying on your back is very demanding on your core.  If weak, this exercise can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee. Keeping your lower back flat on floor. Slowly lift the straight  leg up about 6 inches and hold briefly. Lower leg slowly. Repeat 10 times, then switch legs.

7/15 Try: Wall Sits

Man Doing Wall Sit With Trainer Timing
Man Doing Wall Sit With Trainer Timing
Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.

8/15 Try: Press-up Back Extensions

People Doing Press Ups
People Doing Press Ups
Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it's comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds.

9/15 Try: Bird Dog

Couple Doing Bird Dog Stretch
Couple Doing Bird Dog Stretch
Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don't let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.

1/15 Lower Back Pain: How Exercise Helps

Older Woman About to Swim
Older Woman About to Swim

You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.

3/15 Try: Partial Crunches

Three People Doing Crunches
Three People Doing Crunches
Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor.  Breathe out as you raise your shoulders. Don't lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.

2/15 Avoid: Toe Touches

Women Doing Toe Touches
Women Doing Toe Touches

Exercise is good for low back pain -- but not all exercises are beneficial. Any mild discomfort felt at the start of these exercises should disappear as muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a doctor. Some exercises may aggravate pain. Standing toe touches, for example, put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.

10/15 Try: Knee to Chest

Woman Doing Knee to Chest Exercise
Woman Doing Knee to Chest Exercise
Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg.

11/15 Try: Pelvic Tilts

Woman and Trainer Doing Pelvic Tilts
Woman and Trainer Doing Pelvic Tilts
Lie on your back with knees bent, feet flat on floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times.

12/15 Try: Bridging

Woman Engaged in Bridge Stretch
Woman Engaged in Bridge Stretch
Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.

13/15 Lifting Weights May Help

Man Lifting Weight in Gym
Man Lifting Weight in Gym
Done properly, lifting weights doesn't usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid.

14/15 Try: Aerobic Exercise

Older Woman Swimming in the Ocean
Older Woman Swimming in the Ocean
Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.

15/15 Try: Some Pilates Moves

Smiling Woman In Pilates Class
Smiling Woman In Pilates Class
Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves.