El low back pain is one of the most frequent diseases of the population and on many occasions without an apparently justified cause. Strengthening the abdominal and lumbar area is key to prevent these pain and other pathologies.
Physical activity helps improve decrease pain
There are several studies in recent years that have shown the relationship between physical inactivity and low back pain, or what is the same, the Benefits of physical activity to improve and decrease the prevalence of chronic non-specific low back pain.
Hiking and high physical activity are the main causes
Sedentary lifestyle and physical inactivity cause muscle weakness but also high levels of physical activity without adequate abdominal and lumbar musculature can cause the same symptoms.
Exercises to populate your lower back
Therefore, whatever your case, and as long as you do not suffer from a pathology that should be treated by a specialist, take care of your lower back by practicing the following exercises:
Keep the elbows aligned with the shoulders, the back straight and the transverse active (sensation of bringing the navel towards the back).
With the same indications as in the previous exercise, staying on one arm. Raise your hip to align your back
In quadruped, alternate lifting and stretching of the opposite leg and arm without exceeding the height of your head. Remember to keep the transverse active.
When you manage to master the previous exercises, give movement with these variations:
- Alternates the support of forearms and hands on the front plate. Keep your hip stable (no lateral rocking) when changing positions
- Rotate the hip on the side plate with the raised arm under your chest to the opposite side.
- Lower and raise the hip in side plate
- Perform the superman with foot and hand support instead of quadruped
Our recommendation is that you do these exercises 3-4 days a week, in sessions of 20-30 minutes and adjusting the intensity and volume of each exercise according to your level.
17 Core exercises for triathletes
We propose you some isometric exercises, adapted to start from the lowest level and be able to progress to the final position
Our proposal is based on isometric exercises, adapted to start from the lowest level and be able to progress to the final position. Before we begin, we give you four basic tips for correct execution:
In the following article you will find all the core exercises
References Alzahrani H, Mackey M, Stamatakis E, Zadro JR, Shirley d. The association between physical activity and low back pain: a systematic review and meta-analysis of observational studies. Sci Rep. 2019, 9 (1): 8244. Gordon R. and Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016; 4 (2): 22.
Laura García Cervantes