The back is the most complex joint in our body, which is formed by a number of ligaments, tendons, bones and muscles. Due to this reason requires special care and attention to prevent injuries and ongoing pain.
In most cases it is caused by accidents, lack of exercise, poor continuing positions, by age, or overweight. Mass usually affects older people to 30 years and people with poor physical condition, as they cannot hold the weight of the back and spine, some back muscles and abdominal underdeveloped.
There are four types of specially recommended exercises to strengthen the lower back:
- Extensions. They help prevent pain irradiated to other remote areas of the origin of the injury or illness. They are valuable type exercises to raise the trunk and legs from lying position, allowing develops muscles that hold the spine.
- Stretching. They are essential because they allow the soft tissues and muscles of the back have a better extension and therefore prove to be more flexible. So, you’re giving back for greater mobility.
- Push the trunk forward. Thus the pressure on the nerves that are transmitting the pain is reduced, making separate the vertebrae, also allows not only strengthen the back muscles, but also hip, buttocks and abdomen.
- Aerobics. Possible to maintain in good condition the intervertebral discs and thus avoid one of the major causes of low back pain. Exercises like swimming, walking or running are recommended, these are very effective to have a back undamaged.