Every week, Dr. Jean-Marc Sène, sports doctor, presents his sports column in Priorité Santé. Today, he advises sports listeners who suffer from back pain.
What equipment do you need when doing exercises to reduce back pain? ?
- Just a flexible sports outfit
- A floor mat
- And a little willpower!
1. A great classic : the board
Targeted muscles : Iare back muscles and the abs.
- Stand on the floor, on your forearms and tiptoes. The body should form a straight line, the legs should be straight, the head should not be positioned too high (fix a point between your hands).
- Exhale while drawing in the navel. Pay attention to the camber.
- Maintain the position according to your form : 10, 30 or 60 seconds.
little tip : contract the abdominals and glutes well !
2. Other exercise : pelvic lift
Targeted muscles : an ideal exercise to build muscle buttocks And lumbar.
- Lie on the ground and bend your legs to bring your heels closer to your buttocks.
- Raise the pelvis by contracting the glutes, lower back and abdominal muscles then lower gently.
- Do the number of movements according to your physical condition (7, 15 or 20). Recover 30 seconds, then repeat.
little tip : Do not make a sudden movement !
3. And we end with a stretch : cat exercise
Targeted muscles : THE lumbar and the back muscles.
- Get on all fours. Without moving your hands, go sit on your heels while exhaling and put your forehead on the ground if possible.
- Keeping the buttocks on the heels, raise yourself up by reaching as far forward as possible while exhaling.
little tip : If you cannot touch your heels with your buttocks, stretch gradually and without forcing from the initial position.