Five exercises and stretches to prevent low back pain

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Five exercises and stretches to prevent low back pain

Mobilization of the dorsal column

There are three segments in the spine: lumbar, dorsal and cervical. The lumbar and cervical spine require stability, for which we have our core in the first case and the deep flexor neck in the second. The dorsal column, in turn, requires mobility, something that we tend to have very limited.

This exercise with a foam roller is one of the simplest ways we have at our disposal to mobilize this segment. In the video, it begins to do it correctly from minute 1:00. We should hyperextend neither the neck nor the lumbar spine.

Sciatic nerve neurodynamics

One of the most common lumbar complaints is that of compression pain or sliding of the sciatic nerve. Commonly it is known as sciatica but more than a disorder it is a symptom in itself for some type of disorder or dysfunction in the lumbar spine. Although there is rarely actual damage to the sciatic nerve, the most common symptoms include pain in the gluteus that radiates to the back of the leg, numbness and tingling.

Acutely, the sensitization of a nerve causes an increase in the tension of the adjacent muscles. This is the first instance is positive because it protects the nerve and keeps it in a safe path, but if it becomes chronic it can cause problems in these muscles.

One way to desensitize this nerve is to perform mobilizations or neurodynamics of it. Static stretches are not effective here because stretching the adjacent muscles has little impact on the nerve. On the other hand, tensioning the distal ends of the nerve is effective.

Cat and camel with elastic band

Although it is difficult not to do so, during an episode of low back pain it is important that we do not fall into catastrophism and interrupt any physical activity. Many people stay in bed or sofa while the crisis lasts but it is very important to start moving as soon as possible.

Carrying out the cat and camel exercise will help us to reduce sensitivity in the area and recover as quickly as possible.

Although the elastic band is not indispensable, it is a good tool that we can use to increase external feedback and better internalize the movements of our spine.

The big three by Stuart McGill

Although we include them within a section, they are really three different exercises proposed by Dr Stuart McGill, a world expert in low back pain and spine. The aim of these exercises is to build a stable base of core in untrained and low core stability persons.

Curl up

It is important to note that the curl up is not a traditional crunch. In the crunch, there is lumbar flexion, something we do not want in the curl up, which precisely tries to keep the lumbar column immobile by correctly dissociating between the lumbar and dorsal spine.

Side bridge or side plate

Basic exercise of lateral anti-flexion. To start we can make the iron by resting the knees on the floor to decrease the lever on the column.

If we master this exercise by supporting the knees, we can keep them elevated.

Bird dog

We place knees under the hips and wrists below the shoulders facing the floor. The objective when extending the leg and the arm is to make us longer, that is to say, it is not a matter of climbing upwards but of reaching as far as possible with our hand and foot.

Lumbopelvic dissociation

One of the pillars in the control and prevention of low back pain is to control the anteversion and pelvic retroversion movement. For this, it is necessary to dissociate correctly the movements of the lumbar spine and the pelvis. It is especially indicated in people with acute or chronic low back pain and in cases of discopathies such as hernias or protrusions.

Apart from decreasing back pain, a proper lumbopelvic dissociation will allow us to more easily find our neutral position in a squat or in dead weight.

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