Physical conditioning is the key to preventing lower back pain and injury (LBP), whether or not it is caused by work-related factors. ""Getting into shape"""" entails conditioning the entire body, including the cardiovascular system. Aerobic exercise as well as core strengthening are essential for developing healthy and pain-free backs.
What exercises are most useful for avoiding low back injuries?
Mobility and flexibility of the lumbar region seem to be another fallacy, but that doesn't mean that strong and supple back muscles, if you have them, are a bad thing. Nevertheless, developing them by using exercise techniques has been shown to increase mobility and flexibility of the lumbar region, which may help prevent LBP episodes.
How should an exercise session begin?
Every session should start with the ""Cat-Camel"" exercises (Figures 1A, 1B, and 1C). Figure 1A Figure 1B Figure 1C Begin on your hands and knees with your thighs perpendicular to the floor (Figure 1A). Inhale deeply and slowly with the back straight but as relaxed as possible. Exhale and stretch your back by arching it upwards (arching cat position). Do not hold your breath.
Which workouts are best for strengthening the back extensors?
The degree of difficulty of the so-called """"Birddog"""" exercise can be tailored to the starting ability of the person attempting them, and it is recommended for improving the back extensor muscles without overloading or straining them. A. For individuals with a seriously deconditioned back: Start in the """"all fours"""" position (Figure 1A). Lift one hand off the floor and keep it up for a few seconds if you can. Repeat with the other hand.
What types of exercises are suggested for developing the abdominal muscles?
Curl-ups are a popular abdominal exercise, but there are a variety of ways to perform them, and some of them can be harmful and injurious, especially those that involve excessive bending and twisting, such as the exercise where additional weights are used to hasten the development of the impressive so-called ""six pack."" Based on Stuart McGill's idea of ""sparing the back,"" we recommend the following:
What workouts are suggested for lumbar and lateral abdominal muscles?
The Side Bridge - a version for the deconditioned: Starting position (Figure 7A), pivoting on the balls of your feet turn slowly toward the wall (Figure 7B), keep turning (Figure 7C), until you reach a position that is the mirror image of the starting one (Figure 7D), and so on. These muscles are also crucial for stabilizing the spine and preventing episodes of low back pain.
What is one last piece of advice?
Keep the effort and exertion within your own comfort zone. The adage """"no pain, no gain"""" does not apply — do not abide by it. Do not exercise immediately after getting out of bed. Add to your back exercises by doing a gentle cardiovascular activity such as walking (the best), cycling, or swimming. Avoid exercising with additional weights. Instead, if you want to increase the intensity, instead, use a resistance band or kettlebell."""