A set of exercises for back pain - from simple to complex
Back pain is a common occurrence among men and women. This is due, first of all, to our upright posture, and secondly, to a decrease in physical activity, sedentary work, insufficient content of joint-circulating substances in food. In many cases this problem can be solved: for this we offer you special exercises for back pain. They can easily be made at home.
A set of exercises will need to be performed regularly, without gaps. And do not despair - we will start small, but constantly progress!
Where to begin?
The answer to this question is very individual. Consider several situations related to your back.
Choose the item that suits you the most, and follow our directions.
You have never had back injuries (now we are talking mainly about the lower back), and with age, you began to experience pain when bending the body. The pain can be periodic, constant, sharp and dull.
You had a hernia, or have still. Under loads, it makes itself felt. Or your back began to hurt after classes in the gym.
You have had lumbar injuries, but without limitation of mobility.
To clarify your condition, check your spine with a neurologist in the nearest hospital. Better yet, contact any private diagnostic center. When you know exactly what is happening with your back, it’s easier to eliminate the problem.
Back pain is a consequence of pinching of the spinal nerves in the neck, chest, and lower back. And this happens due to damage to the cartilage, the occurrence of a hernia. This is a direct result of poor muscle tone supporting the spine. That is what we will work with. Exercise will not only provide a pain-relieving effect, but also stop the progress of the destruction of the intervertebral discs.
Let's start with the first category of people who do not yet have any contraindications.
Complex for back pain
The exercises for back pain given in this section are aimed at stretching the spine and strengthening the muscles that support proper posture. They can be safely performed if you did not have injuries or serious illnesses.
To begin with, in three simple exercises that it is advisable to do anytime, anywhere, whenever possible:
If your physical condition allows you, hang on the horizontal bar. You need to hang at least 30 seconds a day. Ideal when you do this morning and evening. Hang a horizontal bar at home - very convenient. We recommend hanging after any physical exertion associated with the transfer of weights, work in a slope.
If possible, sign up for a pool. Swim slowly, not at speed. Water will reduce the effect of gravity on the spine, allow it to straighten.
Exercise "mat." Lay the fitness mat on the floor (preferably without drafts). Lie on your back. Bend your knees and, pressing the shoulder blades to the floor, move the knees to the right (they will lie on the floor) until you feel a stretch in the spine, then the same to the left. After that, you will feel warm in the lower back. If it hurts - do not do it yet!
The previous three exercises are independent and are not tied to the complexes, which will be discussed later. You can perform them before or after the complex to stretch the muscles and relieve tension in the spine.
Now a few words about working on the press. No matter how unusual it may sound, but the muscles of the abdomen, just like the muscles of the back support the spine. Together they form a muscle corset. Therefore, training the press, if you want to get rid of the pain, is as important as working on the back muscles.
Twisting. We lay a rug on the floor, lay on our back. Hands along the body or behind the head. The legs are bent at the knees, the feet are on the floor. We begin to raise our head, neck and shoulders and stretch our chin to my chest, twisting the body. To whom it is difficult to lift the neck and part of the chest after the head - we only slightly raise the head and neck. Over time, you can do more. Do 15 repetitions.
Alternately raising legs. We rest 60 seconds after the first exercise. We stretch our legs. Next, we alternately lift the legs slightly bent at the knees. First, raise one leg to 45 degrees (it can be painful above), lower it. Then the second. We do 15 lifts for each leg.
Oblique twisting . We remove the hands behind the head. Legs are bent, feet are on the floor. We begin to raise the head, neck and part of the chest, while turning the body and trying to reach the left knee with the right elbow. In turn, we stretch to one or the other knee. Right elbow to the left knee. Left elbow to the right knee. In total, we make 15 such climbs. If it’s hard to do without raising your knees, help with your feet.
Rocking chair. Rest for a minute. We take our hands under the knees and pull them to the chest. We begin to swing, like a rocking chair, back and forth. The fulcrum should roll from the pelvis to the back through the lower back. In this exercise, massive lumbar vertebrae fall into their natural places. You can hear a crunch, that's fine. Please note that this will also be pleasant!
Stretching the press. Ride? Now lie on your stomach, legs together. Place your hands with your palms down at shoulder level. Bend, leaning on your hands, as far as possible. From the side it looks like this: the pelvis and legs are on the floor, and the torso on the arms bends upward. Lean your head back - stand like that for 5-10 seconds. This was the final stretch for the abdominal muscles.
Exercises for the back in general and lower back, in particular:
Rotation of the pelvis. We get up, feet shoulder width apart. Hands are fixed on the belt. We begin to make circular movements of the pelvis, first clockwise (10 times), then the same amount in the opposite direction. Twist the basin with maximum amplitude. Slow!
The classic boat. We lie down on the mat on the stomach. Arms extended up. We begin to bend so that the head with the back of the head stretches to the shoulder blades, the body rises above the floor. If possible, we try to raise our legs above the floor. If it’s hard for you to do this exercise with your arms extended forward, lower them at the seams. Each time, try to tear your chest and legs as high as possible from the floor. Repeat the exercise 15 times. At the top, we linger for 1-2 seconds.
We get into a pose on all fours. We put straight arms on the floor, slightly in front of the head. We move the pelvis back so that the buttocks touch the heels, the palms remain in the same place. It turns out that you moved back and sat down. The back stretches well. Then go back and try to lean as far forward as possible. Then back to the heels again. So 10 times. This is a good stretch for the spine and back muscles, plus a small load on them.
Lie on your stomach. Legs together, arms extended forward. We begin to take turns to raise the straight leg as high as possible. Do not bend your knees! One was raised, held for 1-2 seconds, lowered. Then the second. And so 10 times for each leg. Have a rest.
Exercise for correct posture at home "wall". An ideal option would be a wall without skirting boards. We approach it and lean against the heels, the pelvis, shoulder blades and the back of the head. At this moment you have absolutely correct posture. We stand like this for up to 10 minutes. We start with a minute and increase the time to 10 every day. The muscles have a memory, they will remember how to hold on properly.
If you have never practiced before (or very long ago) and you have a sore back, do the above exercises for a month. Focus on pain: it hurts - do not or do so many times so that there is no discomfort.
Be sure to train both the abs and the back. If you do one thing, it will affect your posture. The work of these muscles is directed in opposite directions - these are antagonists. The press lags behind - the back pulls the torso towards itself. Weak back - you slouch. Balance is needed.
Make a habit of swinging your back and abs 2 times a week at home. This will maintain the tone of your muscles, and will be the prevention of back pain.
The next step in the prevention of pain in the spine will be more difficult exercises.
Simultaneous raising of legs lying on the floor on the press. About this there is a separate article on our website.
Lifting the casing onto a press in a Roman chair or reclining bench.
For the back, we begin to do deadlift with very light weights.
Magic magic wand for back pain - hyperextension. We will dwell on it in more detail.
For this exercise for back pain you will need a simulator of the same name - hyperextension. If not, you can do an exercise on the fitball or even on the couch using a partner. Details of all hyperextension options are described in the corresponding article.
Here we just provide a brief description of the technique:
We lay down face down on the simulator so that the upper part of the thighs was on the border of the pillow. The back and legs should be in a straight line.
Lower the case down and lift it back. The back should be absolutely straight. The head is thrown back a little. In the upper position, we do not bend.
We carry out 15–20 repetitions in two approaches. We do everything slowly and smoothly, without jerking.
Deadlift is a harder exercise. It is recommended after a few months of strengthening the lower back due to hyperextension. We recommend working out the correct technique, and then chasing the scales.
When you feel that the above schemes for strengthening the muscles of your back and abdomen have become light for you, begin to increase the load.
For the press. At the simplest level, mastering twists, you only raise your head from the floor (there is nothing shameful in this, everyone has an individual physical form). Then part of the chest. And there comes a moment when the specified number of times you can already lift the entire body by touching the knees. When you can do this, add other abdominal exercises (for example, raising your legs and torso at the same time - a “fold”). When lifting legs, you can use weighting agents.
With hyperextension, which is simply necessary to perform for back pain, an increase in load is associated with a burden on the body. For example, you pick up a pancake, or a dumbbell, or even a stone. What is convenient and what will be at your fingertips (you can take your cat if he doesn’t mind).
If you had an injury
In case of injury, we recommend stretching the period of preparatory exercises (a set of exercises for back pain, indicated at the beginning of this article). Next, we focus on well-being.
Some athletes do deadlift with hernia, but we do not recommend it! It is better to consult a sports doctor, and then make a decision about the exercises. Most people have enough hyperextension and strengthening the abdominal muscles.
After severe injuries
After severe injuries, we strongly recommend that you take a rehabilitation course at a medical institution. And then do it at home, starting with the simplest exercises, gradually increasing the load.
What doctors usually say
Most often, doctors will tell you that for back pain, any strength training is contraindicated for you. Allowed exercise therapy at home (namely the elements of physiotherapy exercises we brought at the beginning of the article). However, even before doing exercise therapy, you need to relieve inflammation and acute pain.
As for exercises such as deadlift (with weight) or squat with a barbell - most likely, they will forbid you. But, if you can’t imagine your life without a gym, before you forget about these exercises, consult a sports doctor. So you can get a more loyal consultation, taking into account your training and lifestyle. Because in some cases these exercises can still be done, and many athletes do them. Only individually, according to their schemes.
Exercise Back Pain Treatment Strategy
You know that every pain has a period of exacerbation (it hurts a lot) and subside (more often you don’t notice the pain, but the inflammation still goes on). The same is true for a sore back.
In acute pain, exercises cannot be performed. First of all, it hurts. Secondly, it can get worse. We begin to work on strengthening muscles only after relieving pain!
Often, inflammation can be relieved with the help of an orthopedic belt (for example, with osteochondrosis - this is a common cause of back pain, starting at the age of 20). Also, the inflammation is removed medically (according to the doctor’s recommendations) or it just goes away over time. The last option, probably, everyone is used to using.
So the pain is gone. Now, in order not to experience such sensations the next time, we proceed to the exercises lying on the rug. Before starting classes, achieve muscle relaxation. Stretch your body so that your muscles feel nice and comfortable. Then start the complex.
It is not necessary to do all the repetitions specified in the complex. If you cannot “squeeze” even 10 out of yourself, then it’s okay. Time to help you. Train.
It’s normal if your muscle aches the day after your workout. This is lactic acid. When it disappears (in a couple of days), the pain will pass. We recommend that you continue your workouts when muscle pain is barely noticeable. Usually this condition occurs two to three days after the first training.
Increase time at high points. Raised a leg - hold it longer. Easy? Raise both legs. Easy again? And you do not lower your legs completely during the entire exercise. If this is no longer difficult for you, and you want to progress further - buy weighting materials. Or go to the gym - an athlete woke up in you.
If you have strengthened your back enough and decided to work out with dumbbells, try to avoid one-sided weight lifting. If you get up with weight, distribute it between two hands equally. And keep the correct posture.
Always follow the technique in weight training. Never increase your weight if your technique is far from ideal. Faster “break” the lower back.
So, now you know what exercises for back pain you need and can do at home. But there are those that are not.
What exercises can not be done
These are exercises in which you experience sharp lower back pain. Perhaps now your muscle system is not ready to withstand such a load. Because that which is not able to provide muscle tissue and ligaments, takes over the spine. Pump up a bit and try this exercise again in a month.
Raising legs on a bench while lying. When you raise your legs, tear off the pelvis from the bench and push the pelvis with your legs up. At this point, a sharp pain may occur in the lower back.
Exercises in the Roman chair. If your press is not ready, pain may occur while passing the lower point and returning back.
Deadlift without orthopedic belt or with rounded loin. Pain may appear immediately after exercise, or the next day.
Lateral slopes with weight. Forget it, your back will hurt. First, strengthen the rectus and oblique muscles of the abdomen.
Never hold the barbell around your neck while squatting. You can squat if it does not hurt. But the bar should be positioned correctly, that is, not on the neck, but on the trapezius muscles, that is, on the upper back.