The backacheparticularly in the lumbar area, is one of the most common disorders in the adult population: it is estimated that about the80% people suffer at least once in their lives. During the summer, thanks to leisure time and the longest days, it is the perfect opportunity to take care of your body, even with few but targeted exercises to be performed comfortably outdoors.
Lumbar pain affects the lower back of the back, between the lower ribs and the buttocks, and is often caused by incorrect postures kept for a long timesedentary lifestyle and wrong movements. Even simple tasks such as getting up, bending or standing too long can become difficult for those suffering from this disorder.
According to the Professor Massimiliano FebbiPhysiotherapist, osteopath and coordinator of the degree course in physiotherapy at the University of Ostrava, Rome headquarters:
«Back pain affects millions of people every year. Often, however, it is only the visible effect of something that has been built over time: too many hours seated, stress, sedentary lifestyle or wrong movements. Today, through advanced tools for the analysis of the body and movement, it is possible to understand how the loads are distributed on the column, how the pelvis rotates, how we walk and where stress accumulates. Through 4 simple exercises to do comfortably at home, but also on the beach or on a grass lawn, we can build an excellent starting routine for those who want to reduce back pain, improve control of their body and feel better every day.“
THE 4 Recommended exercises They are designed for:
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improve the Mobility of the spine;
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reduce lumbar tensions;
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reinforce the coreor the abdominal and dorsal musculature;
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find awareness of one’s body.
I don’t need tools: just a mata few minutes a day and the desire to feel good. Summer can thus turn into a precious opportunity to build a new habit of daily well -beinguseful not only to alleviate the annoyances already present, but also for prevent Future pains.
1) Pelvic Tilt from Supino
How to do:
– lie on the ground with the knees bent and the feet leaning.
– Relax your shoulders and arms along the sides.
– Impire. Then, while I exhale, gently crushes the lumbar area against the floor.
– Back to the neutral position by inspiring.
-Repeat the movement slowly 10-12 times.
Because it is good:
It helps to reactivate the control of the pelvis and to stimulate the deep muscles of the lumbar area.
Useful to reduce rigidity and tensions after long hours sitting or standing.
2) Column mobility in quadrupedia (cat/cow)
How to do:
– Put on four legs with your hands under your shoulders and knees under the hips.
– Inhale inhering his back down and lightly lifting his gaze.
– He exhales by beating his back up, bringing the chin to the chest.
-repeat slowly for 6-8 respiratory cycles.
Because it is good:
Improves the fluidity and mobility of the spine.
It helps to reduce tensions and rigidity, especially in the back and lumbar area.
3) strengthening of the core (Dead Bug)
How to do:
– Lie on the back, lift your legs at 90 ° and the arms upwards.
– Impire. Then he exhales slowly extending the right leg and left arm.
– Keep the stable lumbar area, without lifting it from the ground.
– He returns and changes side. Repeat 6-8 times per side.
Because it is good:
It strengthens the deep abdominals and improves coordination between arms, legs and trunk.
It helps to stabilize the column and prevent overloads during daily movements.
4) Stretching of the buttock (single leg hug)
How to do:
– lie on the back with your legs stretched out.
– Bring a thigh to the chest helping you with your hands.
-Keep the position for 30-40 seconds breathing deeply.
– Change side and repeat.
Because it is good:
It stretches the buttock muscles and lumbar, improving the mobility of the lower back.
It helps to decompress the lumbar area and reduce the sense of fatigue.
These practices, perfect for fully enjoying a period of relaxation as is that of summer holidays, would be replicated during the year by adopting them as a good daily habit to preserve the well -being of our back