Back pain: personal trainer’s tips and exercises

The most common causes of back pain

Did you know that back pain is the most common musculoskeletal disorder in the world?

According to current data, about 70 percent of the world’s population has typical symptoms of this issue. These numbers are rising sharply due to social changes that impose on us an increasingly sedentary lifestyle. Office work and leisure time, such as hours spent watching TV or playing video games, take a particular toll on our health.

Sitting for a long time, especially sitting incorrectly, negatively affects the movement and proper function of our spine.

Low back pain can have multifactorial causes, and nonspecific low back pain accounts for 90% of cases where a well-defined cause cannot be precisely determined. This happens because pain can be caused by any of the innervated structures contained in the lumbar region, such as: vertebrae, muscles, bones, ligaments, and internal organs.

The main causes of back pain include various kinds of trauma such as stress, anatomical factors, neurophysiological problems, genetic problems, or an overly sedentary lifestyle.

Back pain can also be caused by an intestinal disorder. When our bacterial flora is not in optimal condition, we can go into constipation, which can result in abdominal bloating and burning, causing lower back pain.

This is precisely why a good diet, rich in vegetables and probiotics, is very important to rebalance our bacterial flora and have benefits for the whole body.

The exercises for back pain

In order to prevent back pain, physical activity is essential to strengthen the muscles in the back and abdomen.

Here are some simple exercises to give stability to the vertebrae and pelvis during daily life movements so as to avoid unwanted trauma:

  • The first exercise is done in quadrupedal position, with hands under the shoulders and knees under the hips. From this position we simultaneously lift the contralateral leg and arm, bringing both parallel to the floor and maintaining a straight position. Hold the position for 10 seconds, then repeat with the other side. Start by performing 10 repetitions;
  • The second is called“Plank” and consists of an isometric resistance exercise. To perform it you need to rest your forearms and elbows on the floor, bring your legs back outstretched, lift your pelvis resting only on your forearms and toes, keeping your back straight and parallel to the floor. Try to hold the position as long as possible, so as to activate the “core” muscles.

Stretching exercises (Stretching) against back pain

Strengthening the muscles serves to prevent back pain, but when we begin to experience even mild discomfort, it is appropriate to do some stretching or lengthening exercises. This is because the stretching of the lumbar and gluteal area will bring relief to the entire region.

  • We start by lying supine on the floor, trying to bring our knees to our chest, helping ourselves with our hands. From this position we perform 10 slow breaths and, each time we exhale, push our knees toward our chest. Next we extend one leg parallel to the floor, this time bringing one knee to the chest and trying to push toward us gradually. Repeat the same exercise with the other leg.
  • Another useful exercise is the “cat and cow” sequence. It is done by first inhaling slowly while arching the back bringing it downward, then exhaling slowly while arching the back, but this time arching it upward. The sequence is done slowly by doing 10 repetitions.
  • We conclude thestretching of the back muscles by bringing the buttocks onto the heels and stretching the chest toward the ground as far as possible, placing the arms forward. We hold the position for about 30 seconds.

This routine can be performed every day and requires only a few minutes for the entire execution.

In conclusion, we can say that the Back pain is a very common condition and from the A wide variety of causes, but paying attention to lifestyle, nutrition and doing some muscle strengthening exercise – with added stretching-we can definitely address and counteract all those aches and pains that occur during the day.

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