Home Exercises for back pain

What are the reasons to do exercises to build your back muscles ? As we age, our body begins to weaken. This phenomenon in the body is normal and is common to all people. This is referred to as the condition known as sarcopenia. It isn't an issue if you remain active and keep strengthening your muscles in your back.Here are some back pain Exercises This is a method to stop deconditioning and loss autonomy. Furthermore, if do not exercise your body muscles frequently and consistently, you'll eventually suffer: Your power your endurance Your balance the quality of your walking Your addiction You also increase the risk of falling, back discomfort (lower lower back discomfort) or herniated disc walking forward and walking, etc. The benefits of strengthening the back home Keep building muscle strength and maintain it Improve breathing and breath. You will be more stable and maintain greater balance Expand its operating area Reduce lower back pain Do I have the ability to do the exercises of back pain at home? These five exercises for strengthening your back can be done at home with no equipment! It's enough to say that you can begin today. Exercise 1:Glute bridges (Lift your buttocks from the bed ) This exercise will help you strengthen the lower back (lumbar muscles) and the gluteal region (small, medium and large gluteal muscles). This exercise is to be done in your bed. The 4 steps of this exercise are: Start by lying on your back Your knees are bent and your feet are resting Lift the buttocks towards the ceiling Return to the starting position Regarding breathing: Exhaling when lifting your butt Inhale when you get lower You can do 15 reps before proceeding to the next exercise. Exercise 2: Strengthen the deep back and abdominal muscles : Start by lying on your back, in your bed, with both legs bent and feet on the mattress. You will be able to stimulate the lumbar region and strengthen your abdominal strap. Instructions for this exercise: Tuck your belly in Stay in this position Breathe continuously, keeping your belly tucked in Hold the position for 30 seconds Exercise 3: The cow and the cat Yoga to ease back discomfort In yoga it is the cow and cat postures are two distinct postures that are typically practiced one after another. Both postures extend the spine, which includes the lower back. This aids in healing back pain and discomfort. Like Bridge exercise to do these yoga poses you'll require an yoga mat or some other kind of exercise mat. Take these actions: Get on the mat, then place your hands on the mat with your eyes focused on the future. Then you'll be at a place that is similar to an office table. Then, you should slowly arch your back as you raise your chin towards your chest. During the procedure it's important to maintain a an uncontrolled and relaxed breathing. Return to the starting point and repeat the exercise for 30 minutes. When you've completed putting the cat's posture into practice, it's the time to take the cow's position that is shown in the image. The yoga posture is great for relieving back pain, can also help with stress. reduces stress and improves coordination. While in the same table position in the same table position, bend your back and sink your stomach down, and then raise your head to the sky. Breathe slowly and then exhale while you practice this posture. Return to the beginning position, and repeat the process for 30 seconds. It is now time to finish with 2 exercises that will be done if and only if you support the ventral position (lying on the stomach). Otherwise, you can replace them with the previous 3 exercises. Exercise 4 : Lifting Shoulders It is now time to work the back and shoulders. For this, you can put yourself on the stomach. Your arms are positioned along your body. How to do this exercise? lift shoulders from mattress Return to the starting position Regarding breathing you can exhale when your shoulders rise. And inhale (air enters your lungs) when you return to the starting position. The instructions are very simple but you will quickly find that this exercise is not so easy to perform. However, it is really very useful to strengthen the muscles of the back and neck area. Exercise 5: Lifting Your Legs Very similar to the previous exercise, the number 5 will target the lower part of the back. This exercise strengthens the lumbar muscles and the muscles of the buttocks. Always from the ventral position with the arms along the body and the legs are as tight as possible. How to do this exercise? lift a thigh from the mattress (feet and knees rise) Return to the starting position lift the other thigh from the mattress Return to the starting position You can exhale when you exert (thigh rises) and inhale when your leg goes down. If the exercise seems simple, you can try to lift both legs at the same time. Be careful not to dig too deep into the lumbar when you do. And make sure to tuck in the belly. Conclusion: strengthening the back muscles for seniors is important! To reduce the risk of low back pain and to have a strong back, it is important to regularly perform some muscle building exercises. These are simple and quick to make. Moreover, they do not require any equipment and can be made at home. Thanks to your workouts, your muscles will be stronger and you will have less risk of falling (better balance and walking quality). Check out : 5 easy exercises to Strengthen knee

What are the reasons to do exercises to build your back muscles ?

Do I have the ability to do the exercises of back pain at home?

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