Safe Cardio for Back Pain Sufferers

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Dr. Praveen Kadimcherla with Atlantic Spine Center offers tips on the best back-friendly cardiovascular exercises.

Want to improve your fitness level but afraid your bad back will keep you on the sidelines or in your easy chair? Luckily, there are plenty of back-friendly cardio exercises that are safe for back pain sufferers, according to Praveen Kadimcherla, MD, an orthopedic spine surgeon at Atlantic Spine Center.

Cardio exercise, also known as aerobic exercise, is any type of physical activity that increases the heart rate and promotes the circulation of oxygen throughout the body. Some examples of cardio exercise include walking, running, cycling, swimming, and dancing.

It’s simply untrue that those with spinal problems shouldn’t exercise, Dr. Kadimcherla says, although they would be wise to choose low-impact aerobic activities that don’t aggravate the spine. Elevating the heart rate for at least 20 minutes at each session is what’s needed to improve heart and lung strength, burn excess calories and accomplish noticeable changes in fitness levels.

“Some patients with a history of back pain can participate in vigorous exercises such as running and step aerobics, but many find it just as rewarding to do cardio work that isn’t as taxing on the spine,” says Dr. Kadimcherla, who is fellowship-trained in orthopedic and spine neurosurgery. “The most important thing is that they do stay active, since it’s best for spine health.”

Regular cardio exercise has many health benefits. Cardio exercise strengthens the heart and improves blood circulation, which can help to lower blood pressure and reduce the risk of heart disease. They can help to boost energy levels by increasing blood flow to the muscles and improving the body’s ability to use oxygen. Such exercise can help to burn calories and promote weight loss, which is essential for back pain relief.
Cardio exercise has been shown to reduce stress, improve mood, and boost self-esteem, as well as strengthen the immune system by increasing the production of antibodies and white blood cells. Cardio can help to improve the quality of sleep by reducing the time it takes to fall asleep and increasing the amount of deep sleep.

All of the above influence longevity, which is why cardio exercise has been linked to a longer lifespan, as it can help to reduce the risk of various health conditions such as heart disease, diabetes, and certain cancers.

It is recommended that adults get at least 150 minutes of moderate-intensity cardio exercise per week or 75 minutes of vigorous-intensity cardio exercise per week. It is important to talk to a healthcare provider before starting any new exercise program.

The benefits of cardio for back pain

How does cardio or aerobic exercise benefit our backs? According to Dr. Kadimcherla, cardio:

• Increases blood flow to back structures, which supports healing.
• Decreases stiffness in the back and joints that leads to back pain.
• Results in fewer episodes of lower back pain
• Helps back pain sufferers stay functional working and moving freely about when discomfort does strike.
• Improves the ability to control weight gain, reducing stress on the spine and its joints.
• Increases production of endorphins, natural painkilling chemicals produced by the body after sustained exercise that can lower the need for pain medication.

Back-friendly cardiovascular exercises

According to Dr. Kadimcherla, the best aerobic exercises for those with back problems are both low-impact and minimize twisting, which can severely strain vulnerable muscles surrounding the spine. These cardio exercises include:

• Walking: Gentle on the back, walking several miles two to three times per week offers an effective bump in fitness while not requiring any equipment beyond a good pair of shoes. Walking is a low-impact exercise that can help to strengthen the muscles in the back and improve overall cardiovascular fitness. It is important to use good posture while walking and to wear comfortable, supportive shoes.
• Swimming: We feel weightless in the water for good reason: the buoyancy of water counteracts gravity, which can compress the spine and lead to back pain. Swimming and other water exercises including water aerobics and aqua jogging provide cardiovascular conditioning that’s minimally taxing on the spine. “Those whose lower back pain is aggravated by swimming laps often find that the backstroke or breaststroke are well-tolerated,” Dr. Kadimcherla points out. Swimming also helps to strengthen the muscles in the back and improve flexibility.
• Stationary bicycling: Biking is another low-impact cardio exercise that can be beneficial for individuals with back pain. A stationary bike or a recumbent bike (which allows you to sit in a reclined position) may be more comfortable than an upright bike. Whether upright or recumbent-style, stationary biking has become very popular in the form of “spinning” classes at the gym. “Many are recognizing the benefits of this lower-impact form of exercise,” Dr. Kadimcherla says.
• Elliptical trainers: The elliptical trainer is a machine that combines elements of walking, running, and cycling. It provides a low-impact cardiovascular workout that is easy on the joints. Since the pedals on elliptical trainers move in a continuous oval motion as opposed to pushing off from a hard surface this form of aerobic exercise is inherently low-impact and back-friendly, Dr. Kadimcherla says. This type of machine also provides resistance training and is particularly effective at strengthening the legs and hips.

It is important to start slowly and gradually increase the intensity and duration of your cardio workouts as your fitness level improves. Listen to your body and stop if you experience any pain or discomfort.

“There are so many cardio exercise options that are safe for back pain sufferers,” Dr. Kadimcherla says, “that there’s almost no excuse for not staying physically fit.”

July 28th, 2015

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The Best and Worst Exercises for Back Pain

By Chris Iliades, MDMedically Reviewed by Justin Laube, MD

Reviewed: November 15, 2017

Medically Reviewed

If you think treating a backache means going to bed or taking it easy, you couldn’t be more wrong. According to the Mayo Clinic, most acute back pain resolves within a few weeks with home treatment, and bed rest is not recommended.

Exercise is one of the best ways to get rid of back pain and keep it from returning. “There is an exercise for almost anyone with back pain. We even start people on exercise the day after back surgery,” says Maria Mepham, a physical therapist at the Cleveland Clinic in Ohio. But there are some types of workouts for bad back pain that are more beneficial than others.

Whether from an injury or degenerative disease (such as osteoarthritis), most cases of back pain can be reduced with regular exercise and tailored workouts. Stretching, strengthening, and conditioning exercises can result in stronger muscles that support the spine and your body’s weight. When your body’s skeleton is supported, you are less likely to suffer injury and back pain.

Studies confirm that when back pain sufferers start a regular exercise program, including resistance exercise or strength training, they are more likely to have less pain, and be able to return to work and be active again.

Here are five ways workouts for back pain can help:

• Strong muscles give support to the back.
• Strong abdominal muscles improve posture.
• Increased flexibility aids in movement.
• Stronger bones prevent fractures.
• Exercise boosts natural endorphins in the body.

There are many types of exercise recommended for back pain, including:

• Biking
• Daily activities such as housecleaning and gardening
• Low-impact aerobics
• Resistance exercises
• Stationary cycling
• Stretching exercises
• Swimming
• Tai chi
• Walking
• Water exercises
• Yoga

Before you get started — check with your doctor or therapist — if you haven’t exercised much in the past, start slowly and work your way up gradually. If you have pain or low back pain after working out stop and call your doctor.

One of the worst mistakes is trying to do too much too soon. Always leave time for warm-up and cool-down before and after workouts for back pain. “Let your doctor or therapist know if any exercise makes your back pain worse,” says Mepham.

The good news is that back pain can be prevented. Improper body mechanics such as incorrect posture or lifting heavy objects often leads to back pain. Knowing this, be aware of how you sit, lift, bend, twist and walk. Make sure your workplace uses ergonomically correct furniture, and ask for help if you need to move a heavy object.

Support Your Spine With Workouts for Back Pain

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You need to take care of the core muscles that support your spine. There are many workouts for back pain that do this, and your doctor or therapist should be able to give you specific advice and training for your unique back pain condition.

“A good example of a safe strengthening exercise is the pelvic tilt,” says Mepham. To do this exercise, lie on your back with your knees bent. Tighten your stomach muscles until you can press the small of your back flat against the floor. Hold the press for about five seconds and repeat up to 10 times.

Stretch Safely to Strengthen the Back

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“Keeping your core muscles limber is as important as keeping them strong,” says Mepham. “Two good stretching exercises are the knee-to-chest and the hamstring stretch.”

To do the knee-to-chest, lie on your back with knees bent and feet flat on the floor. Bring one knee up to your chest and use your hands to pull the knee close while flattening out your back; then repeat with the other knee. The hamstring stretch is done from the same starting position. Pick up one leg with both hands placed behind your knee and then straighten your lower leg. These stretches should be held for about 20 seconds and repeated five times. Be sure to warm up before you stretch.

Stretches to avoid: “One of the worst stretches for a person with back pain is bending over to touch your toes while keeping your legs straight. Even worse is bouncing while trying to touch your toes,” warns Mepham. Other bad workouts for back pain are ones that require you to bend or twist with any type of weight in your hand.

Water Workouts for Back Pain Provide Strength and Resistance

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An aerobic exercise is any exercise that uses the big muscles of your body in a rhythmic and repetitive way. Aerobic exercise can get blood flowing to your back muscles, which can really help them recover from injury and increase their strength. Walking is a good low-impact aerobics choice for your back, but swimming may be an even better workout for back pain if you get backaches.

“Swimming could be the best low-impact aerobics back pain exercise,” says Mepham. “Water provides both support and resistance. Almost any workout for back pain done in the water is beneficial and safe for back pain.”

Jogging Can Be Jarring for Back Pain Sufferers

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While low-impact aerobics may help those with back pain, any type of high-impact aerobic exercise requires caution. Examples of high-impact aerobics include jogging or running (especially on a hard surface), tennis, some types of dance, and any other exercise that jars or twists the spine.

If you can’t maintain your spine in a neutral position during workouts for back pain, you may not be able to protect your back and prevent pain. Also avoid any contact sports or sports like volleyball, soccer, snowboarding, and trampoline that put too much strain on your back, leading to backache or lower back pain after workouts.

Yoga Is a Great Workout for Bad Backs

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“Two all-around good workouts for back pain are yoga and working with an exercise ball,” says Mepham. Yoga is great because, as long as your teacher knows your limitations, it can be adapted safely for most people with back pain. “Few exercises combine flexibility and strength as well as yoga,” says Mepham.

An exercise ball, also known as a Swiss ball, is a large, soft, air-filled ball that can be used for stretching and strengthening. You will need some training on how to use it, Mepham says, but “there are hundreds of great exercises that can be done with an exercise ball.” Check with your physical therapist.

How to train with a bad back – Movement – life

Home » Articles » Movement – life » How to train with a bad back

Back pain occurs for a number of reasons. It is caused by damage to the muscles and ligaments that support the spine, as well as osteochondrosis, intervertebral hernia, diseases of the internal organs, in which pain radiates to the back. Contraindications to exercise, as well as the treatment of all these diseases, differ, so it is important to consult a doctor in a timely manner in order to receive an accurate diagnosis and treatment.

Training for acute pain

Of course, training in the acute phase of the disease should be canceled and a doctor should be consulted for diagnosis, since this pain can be caused by both muscle hypertonicity and a herniated disc. If you have a hernia that did not bother you before, and now you feel pain, then this indicates the beginning of the inflammatory process. An edema has formed, which compresses the nerve endings in the surrounding tissues, causing pain. When a hernia begins to form, there is no pain, but the tone and functionality of the muscles are disturbed.

The first step is to consult a doctor about anti-inflammatory drugs and physiotherapy methods to stop the inflammatory process and relieve swelling. Massage and manual therapy do not relieve inflammation, but give only a short-term effect. No need for experiments – consult a doctor and start treatment.

When the pain is gone, return to physical activity, but not to the previous program (calorizer). You will have to perform exercise therapy exercises for at least one month to strengthen the muscular corset and skeletal muscles. Only then can you return to full training. You should also ask the doctor about this, having learned your indications and contraindications. Most doctors do not want to take responsibility, so it is often advised to stop physical activity. In this case, it is better to contact a doctor who is engaged in rehabilitation and can bring you up to date on training. Already with these appointments, you should come to the coach. If you are unlucky to find such a doctor, look for a coach with the qualifications of a rehabilitation therapist.

Exercising with Moderate Back Pain

If the diagnosis of a hernia is not confirmed, but you are experiencing pain of moderate intensity, take a closer look at the training program.

What to exclude:

1. Axial load on the spine (standing barbell/dumbbell press, squats and lunges with a barbell, tilts with a barbell, deadlifts from the floor). All of these exercises can be replaced. For example, use machines for leg presses, extensions, curls, adductions, and leg abductions, while standing presses can be performed while seated.
2. Horizontal rows without fixation of the spine (horizontal block row, bent over barbell row, bent over dumbbell row). Instead, you can use a lever traction machine or do one-arm dumbbell rows while lying on a bench at an angle of 30 degrees. When you rest your stomach and chest on a simulator or bench when doing exercises for the latissimus dorsi, you remove the load from the spinal column. Most of the exercises are best done lying down or sitting.
3. Hyperextensions, twisting on the press in the Roman chair, in emphasis on the uneven bars and on the floor with a separation of the lower back – all these exercises expose the lumbar region to an enormous load, can cause or increase pain.
4. Lumbar stretch – disturbs stability. The lumbar spine should support the spine, and not stagger in all directions. Violation of its stability aggravates the condition. Stretching and yoga classes will have to be paused.
5. Hanging bar – increases compression and pain. During hanging, the deep back muscles contract, not relax.
6. Jumping, running – create a shock load on the spine, it is better to replace them with long-term low-intensity cardio.

In case of pain in the cervical region, caution should be exercised when performing bench and seated presses, and also refuse to hang on the horizontal bar, press from behind the head and pull the upper block behind the head. The last two exercises are one of the most harmful and dangerous – they lead to cumulative injury, they should not be in the program even for healthy people.

If you want to relax your back muscles after a workout, lying down in the fetal position, using a fitball or going to the pool is a good option. Swimming in the pool goes well with training in the gym.

All of the above recommendations will also apply to people returning to training after a flare-up. We emphasize that each specific case must be discussed with the doctor.

Prevention of back pain

To prevent exacerbation, it is necessary to properly build the training process. This will help you master the correct exercise technique, a balanced training program, strengthen the buttocks and the press.

1. Proper exercise technique – always maintain a neutral spine and a natural arch in the lower back, never lift weights off the floor by rounding your back, squat down with your feet instead of your back.
2. A balanced program means that the amount of load (exercises, sets, repetitions) in it will be balanced across planes. You can use a simple beginner program, adjusting it for yourself, or contact a personal trainer.
3. The gluteal muscles and the rectus abdominis help to maintain the correct body position. When they are weak, problems begin. The best exercises are squats with a dumbbell or with a kettlebell (goblet squat), glute bridge, plank, twisting without lifting the lower back.

Attention to yourself, observance of technique in training and at home, proper exercise and an active lifestyle are the best prevention of disorders of the musculoskeletal system (calorizator). Even if there are already problems, it is never too late to start training competently so as not to aggravate them.

Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
Copying this article in whole or in part is prohibited.

the most effective home workouts for back and spine

The pain that suddenly shoots through the lower back can be compared to a shot from a pistol. She creeps up suddenly, although she often has a very clear history. For his upright position, a person pays with pain in the lower back. Backaches have no age. Of course, older people suffer more from lumbar pain, but a young, full of strength body can feel the impossibility of free movement. Prevention and prevention of such ailments is information that will be useful to everyone. One way to avoid pain or reduce its intensity if present is to do exercises for lower back pain. Competent physical activity is the most productive and effective way to get rid of pain, although it cannot be called easy.

Contents

• Causes of back pain

  • Diseases of the spine: osteochondrosis

  • Diseases of the kidneys

  9002 5

  Pinched nerve tissue

  • Diseases of the spinal cord: sciatica

  • Overweight

• Exercises for back pain

  • Warm up

  • In the gym

  • At home

  • For acute pain in the lower back

  • For pregnant women

  • By the method of Dr. Bubnovsky

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  • For prevention

Causes of back pain

Causes causing pain in the lumbar spine, a lot. For ease of perception, they can be divided into two types:

• Primary – the pain is caused by disorders and injuries in the spinal column itself;
• Secondary – pain associated with acute and chronic diseases of the organs lying directly in the lumbar region.

The global cause of most primary health disorders in the lumbar region is a sedentary lifestyle, as well as improper behavior when the spine is loaded. Since a person has the main load on the lumbar region, muscle weakness in this area can be fatal. With a sedentary lifestyle, the load does not disappear anywhere, but only redistributed. With weak muscle development, sudden loads on the spine lead to sprains and pain.

Diseases of the spine: osteochondrosis

One of the most common diseases of the spine is osteochondrosis. It definitely causes back pain. Often osteochondrosis is accompanied by curvature of the spine – lordosis, kyphosis or scoliosis. A characteristic feature of the disease is that it is difficult to turn the body sideways, forward and backward. In the later stages, osteochondrosis is accompanied by intervertebral hernias, the pain acquires a constant aching character, interspersed with outbreaks of acute pain when trying to turn or tilt the body.

Osteochondrosis – pathology of the cartilaginous surfaces of the bones of the musculoskeletal system, in particular the spine

Kidney diseases

Lumbar pain can be caused not only by disorders in the spinal column, but also in the internal organs of the lumbar region. At risk are the kidneys. They react vividly even to ordinary hypothermia. The result is acute pain, with regular sitting on cold surfaces and drafts, kidney failure is possible.

Pinched nerve tissue

When bending the torso, the vertebrae converge and diverge in different places, like the bellows of an accordion when playing. Unfortunately, there are frequent cases of pinched nerve endings between the vertebral discs. This is the most common cause of sudden sharp pain in the lower back – lumbago. The pain from a pinched nerve may go away, or it may last for several days – this means that the nerve ending gradually lost sensitivity and began to die. The most insidious thing in this situation is the inability to predict and prevent the situation.

Diseases of the spinal cord: sciatica

Pain in sciatica is associated with the process of death of the nerve roots of the spinal cord. For a long time, sciatica was considered an age-related disease. Today the situation has changed – the occurrence of sciatica at the age of 30 and even earlier is not uncommon.

Excess weight

Excess body weight is fraught with pain in the lower back, because there is an increased load on the spine. The intervertebral discs experience constant overload, the human skeleton in all positions, except perhaps lying down, suffers greatly. That is why overweight people are much more likely than thin people to suffer from diseases of the musculoskeletal system.

Excess weight negatively affects the spine, changing its biomechanics

Exercises for back pain

Exercise is the easiest and most effective way to overcome back pain. With proper physical activity, you can prevent the development of pain, compensate for the lack of physical activity, improve the condition of the muscles and bones of the back.

The main condition for back exercises is their regularity. If you practice from time to time, and at the same time give a big load, then you can only make it worse. Meanwhile, as a gradual increase in load does wonders.

Warm-up

Warm-up is a special set of simple and short exercises that are designed for daily performance. A warm-up is not a treatment for a sore back, but rather a prevention of possible diseases of the musculoskeletal system. Here are the most useful exercises:

1. Boat. This exercise is suitable for anyone who wants to strengthen the muscles of the lower back. It is performed as follows: you need to lie on your stomach, stretch your arms forward, relax. Then tighten, bending at the waist. Extended arms and legs should rise above the floor. The steepness of the camber is up to you, but don’t expect to be able to hold the position for long the first time. After a few seconds of tension, relax and lie down on the floor, rest for a few seconds. The exercise is repeated five to seven times.

   “Boat”

2. Cat. If the previous exercise focuses on tension, then the cat pose requires a person to relax. And not in vain. During relaxation, stretching, which alternates with tension, muscle strengthening occurs. Standing on your knees and hands, arch your back in an upward arc, lower your head down. Stay tense for a few seconds, then relax and lower your lower back as far as you can. Tilt your head up and back towards your shoulders. Make the movement smooth so that the abrupt transition from tension to relaxation does not damage the lower back. You need to repeat the exercise in sets, with breaks of a couple of minutes, to let the muscles rest.

   “Cat”

3. Crocodile. This exercise is based on twisting the spine. At this time, the flexibility of the back develops, the tension accumulated during the day is relieved, blood stagnation during sedentary activity. Twisting the spinal column engages the muscles responsible for turning the torso and serves to prevent the occurrence of lower back pain when turning. Do the following: lie on your back, spread your arms to the sides with your palms up, bend your knees, feet can not be torn off the floor. Tilt your legs together and bent at the knees to the side so that the side of the thigh touches the floor. Strengthen the effect of twisting: turn your head in the opposite direction.

   “Crocodile”

You can do warm-up at any time of the day, in the morning and in the evening, but increase the time gradually.

In the gym

The gym often becomes a habitual pastime on schedule. But at one unfortunate moment, a backache can put an end to training. We note right away: with the appearance of severe and sudden pain in the lower back, the training must be stopped! If, after visiting a doctor, it turns out that the pain is caused by a pinched nerve or other reasons that do not require surgical intervention, training can be resumed. However, you need to completely eliminate the axial load on the spine and increase it gradually, listening to your feelings in the back. The best exercises to overcome lower back pain in the gym are:

1. Hanging on the bar. Grasping the horizontal bar with your hands, hang for 20 – 25 seconds. Let your back relax, fully lengthen your spine. This prevents stagnant processes and relieves pressure from the intervertebral discs.

   Hanging on the bar

2. Classes on an exercise bike or ellipsoid. These treadmills are the best for back pain. The muscles of the lower back are moderately loaded, while there is almost no load on the lower back. But it is better to exclude the treadmill, because while running, the back in the lumbar region experiences shock loads.

   Exercise bike

3. Hyperextension. Probably the best exercise for the back. With large muscle efforts, it does not load the spine in any way, which means it is allowed with a pinched nerve or herniated discs. For hyperextension, a special simulator is provided with a soft roller for the hips and a leg lock. Exercise allows you to develop a significant effort on the muscles of the lower back, which means making them strong and trained.

   Hyperextension

If in doubt about which exercises you can and cannot do, consult a trainer.

At home

People with low back pain often misunderstand two important points. They think that now it is impossible to move at all, and if exercises are allowed, then they need a specialist and an equipped room. Meanwhile, most back exercises are simple and straightforward enough to perform at home. There are many combinations for home workouts, listed below in order of increasing difficulty:

1. Stretching the back muscles. Lying on the floor, bend your knees and touch the floor with your feet. Pull your right leg to your stomach as close as possible. To do this, hold the leg with your hands in the thigh area. This will allow the muscles of the lower back to stretch without tension. Then do the same with the left leg. If the exercise does not cause discomfort, try doing it with both legs.

   Back Stretch

2. Wall Squat. It differs from ordinary squats by a greater load on the legs and less on the lower back. To perform the exercise, spread your legs shoulder-width apart, rest your back against the wall and slowly bend your knees until you reach a right angle. Just slowly rise, straightening your legs.

   Wall Squat

3. Alternating arms and legs. For this action, get on all fours, keep your back straight. Extend your left arm horizontally forward and at the same time your right leg. Hold them like this for a few seconds. Then change the limbs to the right arm and left leg. This gives a useful strengthening load on the spine.

   Alternating arms and legs

At home, in most exercises, the human body itself serves as a sports equipment. All you need is a comfortable exercise mat.

For acute back pain

Back pain can be either aching or sharp. In case of acute pain, a person restricts motor activity, is afraid to take an extra step or tilt, so as not to cause a new attack of pain. Meanwhile, you still need to move, you just need to know how to do it:

1. Pumping the press without lifting the lower back off the floor. Lie on the floor, bend your knees. The loin is pressed to the floor. Put your hands behind your head, tighten your abdominal muscles and lift your head and shoulders off the floor. The movements should be slow, and in the position of a bent back it is worth lingering for a couple of seconds.

   Body Raise from Lying Position

2. Half Bridge. A full bridge is difficult for most people to do without special training. But the half-bridge is relatively easy to make. The support goes to the feet, standing on the floor, and the shoulders. Hands are spread apart. Arch your lower back for maximum effect.

   Half bridge

3. Push-ups. Although the power load goes to the muscles of the arms, it helps the back to recover from acute pain. Get on your knees, you can cross your legs and lift them off the floor. It is important not to bend in the lower back and keep your back straight.

   Knee push-ups

Acute pain when performing the necessary exercises will soon release the lower back, after which it will be possible to move on to other strengthening loads.

For pregnant women

Progressive doctors all over the world unanimously repeat: pregnancy is not a disease, and yet pain during this time is inevitable. This also applies to the back. For pregnant women, there are ways to minimize back pain through physical activity:

1. Back cushion. If you do not have a roller, you can use a thin blanket rolled into a roll. By placing a roller under your back, you can perform head lifts from a prone position, as well as pull your legs to your stomach. Do not lie on your stomach in the third trimester.

   Roller Exercises

2. Sitting Bends. Sit on the floor with your legs crossed. This position is very comfortable for any period. Lean alternately to one side and the other.

   Sitting leans

3. Lunges on the leg. From a standing position, lunge onto your left leg – put it forward, bend at the knees and sit down as deep as you can. Hands at this time you need to lean on your left knee. The back foot rests on the floor with the toes. Rock your pelvis up and down, then switch legs.

   Lunges on the leg

Pain during pregnancy, unlike lumbago, is a normal phenomenon, but this does not mean that it should be endured and sit back.

According to the method of Dr. Bubnovsky

Sergei Mikhailovich Bubnovsky – a well-known throughout Russia specialist in the correction of defects of the musculoskeletal system, Doctor of Medical Sciences, author of his own methods for optimizing motor activity for pain in the lumbar region. The following exercises are recommended for them:

1. Sitting on a chair. Keep your back straight, chin straight. Gradually raise your hands up, describing a semicircle with them and holding them together. Move your arms back as far as possible. The head should also gradually lean back, and the back should arch. The back of the chair acts as a safety limiter.

   Chair exercise

2. Sitting leg raise. Exercise requires considerable endurance and strength, significantly strengthens the press, unloading the back. Sitting on the floor, lean back slightly, lean on the floor with your arms outstretched to the sides. In a smooth motion, raise your legs brought together to the level of your head or as much as your body allows you to. Hold at the top, then lower just as smoothly.

   Seated Leg Raise

3. Child Pose. On all fours, keep your head straight. Without lifting your hands from the floor, move your pelvis to your heels, bending your knees. You seem to fold, arms stretched along the floor. The knees are pulled up to the stomach, the head looks down. After a few seconds, return to the starting position.

   Child’s posture

Bubnovsky’s exercises are intended for universal therapy of any kind of back pain, including in the lumbosacral region.

For Prevention

If you take care of your health, you will try to be proactive and take measures so that back pain does not appear at all. The best exercises for the prevention of back pain for those who lead a healthy lifestyle:

1. Lying leg raise. Take a position lying on your stomach, face down. Lower your head on crossed arms. Raise your leg, bending it at the hip joint as high as you can. Achieve a greater angle of elevation for both legs.

   Swimming on the mat

2. Boat. This exercise is not easy, so do not try it right away. Lie on your stomach, stretch your arms at the seams. Bending at the waist, lift the front of the body and legs at the same time. Ideally, you should grab your legs with your hands, and in this position, sway back and forth.