Home workout plan for lower back pain
WARNING #3:
Do NOT start this workout plan before you have reed and understood first part of Home workout plan for lower back pain.
Do NOT start this workout plan before you have reed and understood first part of Home workout plan for lower back pain.
RECOMMENDATIONS:
If you are NOT suffering of any kind of lower back pain, or back pain, do these exercises to PREVENT all these problems!! (you can do every exercise on the list bellow)
If you ARE suffering of any kind of lower back, or back pain, read bellow:
Conducting active exercises should be started gradually. Each exercise should be done slowly at first, without major stress and only a few times.
Over time, gradually increase the intensity and frequency of a particular exercise.
In case presence of pain, practice should be stoped or move on to another exercise that can be painlessly performed. Between the individual exercises is recommended to do a short break .
Practice should be regular, daily, but it is not required to perform all the exercises daily.
When exercising, special attention should be paid to breathing which should be aligned with the movement. But do not forget that exercise is a long, continuous process only after a certain time gives better results in terms of physical fitness, mental feeling and reduces the likelihood of back pain .
In chronic degenerative changes and various other causes instability of the spine takes into account the application of orthotics - various types of casts and orthopedic devices that stabilize the spine and relieves.
IMPORTANT:
After you are done with you back workout, your muscles will be tired, and will not support your spine (vertebra) as they should, that can cause more problems with your back. My recommendations is to use some orthopedic device that will stabilize the spine wile your muscles are tired!
If you are NOT suffering of any kind of lower back pain, or back pain, do these exercises to PREVENT all these problems!! (you can do every exercise on the list bellow)
If you ARE suffering of any kind of lower back, or back pain, read bellow:
Conducting active exercises should be started gradually. Each exercise should be done slowly at first, without major stress and only a few times.
Over time, gradually increase the intensity and frequency of a particular exercise.
In case presence of pain, practice should be stoped or move on to another exercise that can be painlessly performed. Between the individual exercises is recommended to do a short break .
Practice should be regular, daily, but it is not required to perform all the exercises daily.
When exercising, special attention should be paid to breathing which should be aligned with the movement. But do not forget that exercise is a long, continuous process only after a certain time gives better results in terms of physical fitness, mental feeling and reduces the likelihood of back pain .
In chronic degenerative changes and various other causes instability of the spine takes into account the application of orthotics - various types of casts and orthopedic devices that stabilize the spine and relieves.
IMPORTANT:
After you are done with you back workout, your muscles will be tired, and will not support your spine (vertebra) as they should, that can cause more problems with your back. My recommendations is to use some orthopedic device that will stabilize the spine wile your muscles are tired!
EXERCISES:
- do 10 repetitions every exercise. (read more detail about every exercise clicking on the exercise)
- between two exercises pause 1 minutes (or longer if you need)
- do three circles (you can start with one circle, and add one circle after a week)
- after a circle pause three minutes (you can pause longer if you need)
front hernia
NO
YES NO YES YES YES NO YES YES YES YES |
back hernia
YES YES YES YES NO YES YES YES YES YES YES |
side hernia
YES YES YES YES YES YES YES ROTATE ONLY IN HERNIA DIRECTION YES YES YES |
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