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Lower Back Pain: How Exercise Helps You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your doctor before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful. Avoid: Toe Touches Exercise is good for low back pain — but not all exercises are beneficial. Any mild discomfort felt at the start of these exercises should disappear as muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a doctor. Some exercises may aggravate pain. Standing toe touches, for example, put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings. Try: Partial Crunches Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. Breathe out as you raise your shoulders. Don’t lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times. Avoid: Sit-ups Although you might think sit-ups can strengthen your core or abdominal muscles, most people tend to use muscles in the hips when doing sit-ups. Sit-ups may also put a lot of pressure on the discs in your spine. Try: Hamstring Stretches Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg. Avoid: Leg Lifts Leg lifts are sometimes suggested as an exercise to “strengthen your core” or abdominal muscles. Exercising to restore strength to your lower back can be very helpful in relieving pain yet lifting both legs together while lying on your back can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee. Slowly lift the straight leg up about 6 inches and hold briefly. Lower leg slowly. Repeat 10 times, then switch legs. Try: Wall Sits Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times. Try: Press-up Back Extensions Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it’s comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds. Try: Bird Dog Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained. Try: Knee to Chest Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg. Try: Pelvic Tilts Lie on your back with knees bent, feet flat on floor. Tighten your stomach by pulling in and imagining your belly button moving toward your spine. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times. Try: Bridging Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift. Lifting Weights May Help Done properly, lifting weights doesn’t usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid. Try: Aerobic Exercise Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body. Try: Some Pilates Moves Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves.
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Foto: Glamour GLUMICA Blake Lively uvijek nas oduševljava besprijekornim izgledom kako na ekranu, tako i na crvenom tepihu. Za ulogu u hit filmu "The Green Lantern" morala se posebno pripremiti i doći u savršenu formu, a u tome joj je pomogao osobni trener Bobby Strom koji je otkrio njene omiljene vježbe! Vježbe: Trening koji Blake radi pet puta tjedno možeš raditi i kod kuće, a ako ne stigneš vježbati toliko često, potrudi se da barem tri puta tjedno napraviš što intenzivniji trening - radi s težim utezima ili napravi više ponavljanja). Sve što ti treba su bučice od 2 i pol kilograma i 5 kilograma, te lopta za pilates. Vježbe ponovi tri puta! Jezgra: - Sjedni na loptu tako da ti donji dio leđa održava ravnotežu ležeći na lopti. Noge stavi pod kut od 90 stupnjeva ispred sebe. Bučicu uhvati s obje ruke te ju drži iza glave. Tako napravi 15 do 20 trbušnjaka. - Lezi na leđa, noge malo raširi (širina ramena) i stavi ih na loptu. Leđa izravnaj, a ruke stavi uz tijelo. Polako podigni kukove, tako da od prsa do koljena tvoriš ravnu liniju. Spusti se u početni položaj i ponovi 15 do 20 puta. - Lezi na trbuh, zategni trbušne mišiće i ostani u plank položaju 60 sekundi. Opusti se pa ponovi još 10 puta. TEKST SE NASTAVLJA ISPOD OGLASA Noge: - Napravi 20 čučnjeva s bučicama u rukama. Potrudi se da su ti mišići jezgre uvijek zategnuti, a leđa ravna. - Uzmi bučice u ruke (za ovu vježbu možeš koristiti i nešto teže bučice) i napravi 20 čučnjeva sa skokom. Ako su ti vježbe preteške, probaj ih prvi tjedan raditi bez utega. Postupno dodaj težinu kako bi se tijelo pomalo priviknulo na dodatni napor. Ruke: - Napravi 15 biceps pregiba s bučicom od 4 ili 5 kilograma. Kad se navikneš na težinu, probaj istu vježbu izvesti stojeći na jednoj nozi. Tako ćeš više aktivirati mišiće jezgre i nogu dok oblikuješ ruke. - Uzmi bučice od 2 i pol kilograma, nagni se unaprijed dok ti gornji dio tijela ne bude paralelno s tlom, te izvedi 15 triceps kickbackova (savij ruke i podigni laktove do visine ramena, podigni bučice dok podlaktice ne budu paralelno s podom, zastani, pa se vrati u početni položaj).