Do not lift weights with legs straight.
Bend your knees to lift weights.
When driving a car, do not incline the seat, but lean your whole back against it.
MyBack posture for lumbar antalgic relaxation.
Watch the video to see the use of MyBack
Do not stay seated in an incorrect position using chairs with no backrest.
Do not carry weights only on one side, but distribute the weight on both arms.
Do not stand with your back curved when you must do something in the standing position.
Diaphragm respiration: take in air from the nose (inspire) inflating your stomach, expel air through the mouth (expire) deflating your stomach.
Anteversion-retroversion of the pelvis: rotate your pelvis until your back is not touching the carpet. Vice-versa, rotate your pelvis so that the lumbar column adheres to the carpet.
Stretch by extending your arms upwards and legs downwards.
Bring your knees to your chest, taking them with your hands in order to stretch the vertebral column. Repeat 10 times.
Bring your right knee to your chest, leaving your left leg flat on the carpet. Repeat with the other leg.
The cat: arch your back and lift your hear (inspiring); raise your back by making a hunchback (expiring) and lowering your head.
Pointing dog: sitting on your heels, stretch your arms as much as you can and “extend yourself” by pushing your chest towards the floor.
Exercises and Postures
About 80% of the world's population suffers or has suffered, at least once in their lives, from back pain. We have all awakened at one time or another with that bothersome pain in the lumbar area, that often increases in strength in the course of the day and then appears also at night, troubling our sleep and often becoming so intense as to force us to see a doctor.
To prevent this bothersome problem, we would like to illustrate to you some simple gymnastic exercises specific for preventing back pain.
For a correct posture of the vertebral column, we would like to give you some suggestions as to how to behave in particular situations, for example while driving a car or lifting a weight.
We should all learn to recognize and maintain those positions that do not produce muscle contractures, and to correctly perform everyday actions avoiding extreme articular postures and quick movements which may give rise to a pain.
Other exercises illustrated here are instead specific for the relaxation of the lumbar area and can be performed at home, even for just 15 minutes a day.
It is an exercise aimed at alleviating discomfort and preventing lumbar pain from worsening, to eliminate muscle contractions in the lumbar and thoracic areas, strengthening and toning back and abdominal muscles, thus allowing an effective protection of the vertebral column.