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Four back stretches and exercises to avoid painful problems



If you have back pain, you are far from being alone – it is a condition that is more common in winter than a cold, and it can have several causes. A familiar cause is a not entirely optimal table equipment that lets you squat over the keyboard. However, you can also adjust your back while exercising or sleep in an unusual position – or back pain can sometimes occur for no apparent reason.

This makes it impossible to guarantee that you will never have back pain, no matter what you do You can certainly take steps to reduce your risk, starting with regular strains. To help with this, we've hired David McGinness, the head physical therapist for Virgin Active's Beyond Movement service, to do some exercises to help reduce the risk of back pain.

That's not all we've done. We also sent Coach editor Jonathan Shannon to Virgin Active Strand to film a live video from Facebook, where McGinness guided him through the exercises and gave some general advice on maintaining back health. The video below and more information about the exercises can be found here.

How common are back pain?

"Backache, z. For example, back pain or neck pain, which accounts for about 80% of the overall disease, we see here, "says McGinness.

" The most common type of back pain that I see are discogenic back pain – pain associated with spinal disc injury related. This is usually caused by a combination of posture and movement, and may be caused by sudden movement – for example, deadlift lifting off the floor – or gradually poor posture. This is generally characterized by morning pain and back pain, for example when putting on shoes or socks.

"The second most common is the irritation / inflammation of the facet joints. These are the joints that connect one vertebra to the next. This is generally a bit more acute and is reinforced by bending the back or turning the back.

Another common problem in the back area, especially those who exercise regularly, is muscle strain. And do not rule out the possibility of having some of these problems at once, if you're really unlucky.

How can stretching help?

Before describing the exercises in detail, they are described in detail here. They will help.

"These exercises are very versatile," says McGinness. "I often use them for acute episodes of low and mid back pain, but they are also very useful for maintaining good spinal health and alignment."

"They can be especially useful for painful back pain caused by sitting Although they can be useful for sciatica attacks, they can be long periods of pain, tingling, or numbness from the nerves in the back. It is best if you are seen by your physiotherapist or doctor before starting [with these exercises] to make sure they are the best for you.

As with just about any exercise, you should stop if you are in pain during stretching 19659014] Back exercises

Thorax rotation

Sets 1-2 Repeats 8- 10 each side

"With this action, we try to mobilize the joints in the middle of your back," says McGinness.

"The thoracic spine may become stiff, especially in people who work in the office, and this immobility leads to compensation in the upper and lower part of the back, resulting in congestion in the area."

Get up Your side: Bring your hips and knees up so that they both rotate 90 °, with your palms straight up, lifting your upper hand up, holding your upper body up until your arm Point straight to the opposite side and your shoulders are flat on the floor – or as close as possible Hold the position for a second or two, then bring the arm back to its original position as you breathe in. Move your head so that He follows your hand as he moves, doing all the repetitions on one side before moving to the other.

Lumbar extension

Set 2-3 Repetitions 8-10

"Known as the Cobra Trail In yoga, this is good for discogenic back pain, which makes you feel pain when you put on your shoes in the morning," explains McGinness.

Place your hands on the floor with your shoulders facing down, fingers pointing forward and elbows tilted 90 degrees. Hold your elbows while pressing your palms into the ground, lifting your head first and then your chest. Your pelvis remains in contact with the ground. Lift your chest and stretch your arms until you feel well stretched in the lower back. You do not have to stretch your arms completely. When your hips begin to lift off the ground, you've found the right breakpoint. You should find that you can raise your chest slightly higher as you work through the eight to ten repetitions of each set.

Plank

The first two movements should help to achieve greater freedom of movement in the back and add the plank Your routine will help you to control this extra movement.

Make sure your posture is perfect to take full advantage of the plank. Your weight should be supported by the balls of your feet and elbows, and your back and hips should be aligned to form a straight line from the shoulders to the ankles. Align your gaze for about 45 ° in order to support the muscles in your back and neck. How long you do that is up to you, but it's useless to keep going if your form is not perfect.

"My clients start between ten and fifteen seconds, up to three minutes," says McGinness. "If you feel that you are losing control or shaking too much, stop and resume the process."

Glute Bridge

Set 3 Reps 12

"This combines gluteal activation with nuclear activation," says McGinness.

"It's great for everyone, from the office worker to the ultra-marathon runner, this exercise prepares your body for training and helps prevent the so-called lazy-bum syndrome.

Lie down with your knees bent With your feet flat on the floor, lift your toes off the ground, squeeze your buttocks, and drive through your heels to raise your hips until your knees, hips, and shoulders are in a straight line Hold the raised position for a few seconds and then slowly lower your hips back to the start.

"You should feel your butt as the primary driver," McGinness says, "If you feel it in the thighs or lower back, put it back and start again. "


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