We recommend some exercises like the following (always with the prior approval of a doctor).

* Make half lizards. The mean lizards consist placed face down on the floor, the pelvis close to the floor, arching her back as the hands on the ground will raise the shoulders that will strengthen the lower back.

* Make a semiabdominal. Put your back with both feet on the floor, bending your knees. Cross your arms and put his hands on his shoulders. Raise head and shoulders off the floor as much as possible while keeping the lower back on the floor. Stay in position for a second, and repeat the exercise.

* Make a move as if swimming. Lying face down and raise the left arm and right leg. Keep this position for a second and then alternate with your left leg and right arm, like swimming which will strengthen your lower back. However, if you can swim in a pool is much better.

* Stretch to relax the spasm. It is advisable to stretch when back pain is to accelerate the recovery process. A good stretch is to gently lift your knees off from the bed to the chest. Once there, apply a little pressure on the knees. Stretch and then relax. Repeat the process.

Practice visualization without pain. An example of this type of display could be the following: “Close your eyes and imagine a lemon in a white porcelain plate. See a knife next to it. See taking the knife and cut the lemon. Listen to the sound made when cutting. Smell the aroma. Bring the lemon to your face and imagine its taste. “The idea is to incorporate as much detail as possible to the image. The more detailed the image, the more involved you can quickly and distracted from back pain.

These exercises help to improve the strength of the muscles that stabilize the spine and pelvis. One of the most common causes of someone who has back pain is a weakness of the abdominal and lumbar muscles. It is therefore useful to also add some stretching exercises to strengthen back muscles: abdominals, buttocks and trunk stabilizing muscles.

Must be taken to correct performance technique, avoiding sudden movements, at the end of the session always do stretching exercises. The number of repeciciones by exercise is only indicative and must meet the level of the individual.

It’s normal to feel some mild discomfort in the back during exercises, especially in the early days.

Exercise No. 1
- Lying on her back, legs bent, feet on the ground, and hands behind his head.
- As he expires, raise your shoulders forward so as to hold the trunk to the pelvis.
- Inspiring slowly return to starting position.
- 15 repetitions.

Exercise No. 2
- Put a bar between two chairs.
- Laying on the floor, face up, take the bar so that the separation between the heads is slightly higher than the shoulders.
- Keeping your heels on the floor, and exhale, pull your arms up to touch the broom with his chest.
- 15 repetitions.

Exercise No. 3
- Stand with your back and head on the wall.
- With the hip back so that the lumbar totaled sticking to the wall, foot forward.
- Slowly down to make a 90 ° angle between thigh and leg.
- In the fall keep avoiding arching his back against the lumbar region.
- Stay 15 seconds and get up slowly.

Exercise No. 4
- Arms resting on a chair, body slightly bent forward.
- Launch of the back legs slightly bent, to avoid arching your lower back.
- Repeat 15 times then switch legs.

Exercise No. 5
- Lying on the floor, face up, legs bent, feet flat on the floor, and hands on both sides.
- Raise the hips, keeping the position 3 seconds contracting the glutens and return slowly to starting position.
- 15 repetitions.

Exercise No. 6
- 4 feet, rise and to disseminate the right arm and left leg.
- Maintain the position for three seconds before download.
- 15 repetitions, rest and change.

Often not given enough importance to the stretching exercises to improve back pain. And so many people think exercise is less important than to strengthen.

In fact, the role of these stretches is essential. To prevent back pain is important to win the lost elasticity not limited to improve muscle strength. These stretches can relieve tension and improve the elasticity of the muscles of the back. When swelling and pain are still strong and unpleasant, physical activity should be based almost exclusively on download and stretching exercises of the spine and neck.
The exercises require no equipment proposed to make and can be done without problems at home.

It is important to always do a general warm-up before starting the exercises. It is important tenre a relaxed and keeps a good breathing technique, avoiding sudden movements and excessive stretching.

Exercise No. 1
- Lie on the floor face up.
- Bring the knees to the chest, as close as possible with the help of arms.
- Stay for 20 seconds, relax for a few seconds and repeat the stretch another 2 times.

Exercise No. 2
- 4 feet, knees and palms of hands resting.
- Exhale, lifting the spine upward to completely empty the lungs.
- Inspiring, slowly return to starting position with the spine to flatten.
- Repeat 5 times.

Exercise No. 3
- Sit in a chair with legs apart.
- Exhaling bend the trunk forward.
- Inspiring slowly return to starting position.
- Repeat 5 times.

Exercise No. 4
- Kneel on the floor with your buttocks on your heels.
- Exhale brings the arms forward while maintaining the hip in the starting position.
- Inspiring slowly return to starting position.
- Repeat stretching his arms to the right and left.

Exercise No. 5
- Sitting on the floor, extend one leg and bend the other to play with the sole inner thigh of the other.
- Extend the arms and torso forward so as to approach the finger at the bottom.
- Stay for 20 seconds and repeat switch legs.

Exercise No. 6
- Sitting, one leg extended and the other above the first.
- With the elbow (the arm for the extended leg) to push the leg bent inward by rotating the trunk and head in opposite directions.
- Stay for 20 seconds and then repeat with the other side.

Exercise No. 7
- Sitting down, stretch the neck to one side.
- With his hand on the side to which you are bending the neck, take the doll’s arm on the opposite side and pull it down so that the muscles from tightening trapezius and shoulder.
- Stay 20-30 seconds and switch sides.

Pilates is based on flexibility and overall body strengthening, increasing range of motion and taught to breathe correctly.

We can affirm that make Pilates helps to prevent or reduce back pain. This is achieved through spinal decompression that is generated to strengthen the deep muscles, responsible for stabilizing and moving the spine and abdominal region and pelvic floor.

The fundamental condition is that you always have the assurance, through a doctor, what are our possibilities, and that this report will be overturned by a certificate of fitness and presented to the monitor before exercise.

If the abdomen is weak, what will happen is that the column will be receiving additional pressure, and back muscles, pull an improperly to offset the deficiency mentioned above.

It is therefore essential to the proper completion of the exercises. Thus, the effect is achieved is the opposite of that generated by the force of gravity on our disc (crush), or create more space between our vertebrae. Which brings us to a better posture and therefore less risk of injury?

With practice not only strengthens muscles, but the whole body in general. The development is uniform, but may also be made so that when choosing exercises in a specific manner to give priority to a particular area (for example, rehabilitation after injury).

Keys to perform cardiovascular work without damaging the vertebrae

From the lumbar to the cervical spine, the back is a growing focus of problems and pain. However, it is possible to exercise without harming her further.

Whether our work requires a very physical and if we perform primarily sedentary activity, it is easy to suffer pain, which directly affects our performance, and solutions must be found. The back is a particularly sensitive area. The risks exist from the danger of making jerking adopt awkward postures at work, during sleep and whether cooking or taking the dog for a walk.

There are many people that these back problems keep you from doing adequate physical activity. Running, lifting weights, spinning, swimming and cycling are activities that can be performed despite suffering back. That yes, assuming you have to adapt physical activity relevant to very specific conditions.

Go for a run, a bad idea
While the outdoor sport is very popular, cheap and affordable for the vast majority of us, must take into account: a top is that the pressure exerted on the foot when running (Increasing it if the rate increases) directly affects the sciatic nerve, which can trigger a variety of sciatic pain, radiating out from the nerve (which runs through the spine) to any part of the leg. Those suffering from sciatica can attest to the painful and traumatic nature of this condition.

Tape, exercise bike, spinning and elliptical
The treadmill can be a good place to warm up. Increasingly, the systems incorporate buffer strips that allow the athlete to carry out its activity (walking or running) with the assurance that the machine will greatly cushion the strong resistance against the foot, thus providing a period in which the back suffers less.

The stationary bike and spinning provide surprisingly good results for those suffering back pain. The absence of any aggressive move against the movement of the back, almost anyone can do the exercises.

Besides, the growing trend of spinning can be very helpful because, contrary to what may seem, it is an affordable exercise for almost everyone, and it is amazing how many people who do this activity by its intensity and also by the enormous number of problems that saves back sufferers.

The elliptical bike, this machine on which the race takes place on supports, accompanied by a hand grip like some ski poles, is another good option. In the elliptic avoids pressure on the heel, is made an activity guided by the machine to avoid possible injury by poor exercise performance, provides that extra arm movements exist in the static bike, and the movement that is developed is very smooth and steady, so as to avoid, well, jerks or sudden changes of pace.

Swimming is the recommended setting
The suffering from back pain usually flock to the pool, since water absorbs any sudden movement and invites exercise without fear of major injuries.

We must consider, however, that not all styles are suitable swimming facilities for certain back pain. For example, the breast stroke or breaststroke is certainly inadvisable for them, as it requires the back arch and this could be counterproductive in cases where there is the aforementioned deviation. Moreover, styles like yes crawl and back that are highly recommended, provided they are properly carried out under the supervision of a monitor for beginners and doing the breathing properly.

Pumping iron
First, it is important to note that lifting weights is an anaerobic physical activity, is that is made with short strokes and very severe in which the explosive force is much more necessary that the resistance (anaerobic capacity). However, it is not unreasonable to say that you can work the cardiovascular capacity by weight lifting and also without damaging the back. To do so, especially if you are a beginner at the gym, it is important to consider some fundamental aspects:

Avoid exercises where there is a weight that affects the resistance perpendicular to the back. For example, avoid military press when doing shoulder exercises or squats when working the legs.
Nor should we abuse the weight, since the risk of compensating for the lack of strength to lift too much weight with sudden movements on the back (mainly the dorsal) is high.
Given these two principles, you can perform almost any activity on a machine with low weight and high repetitions, alternating exercises together so that the rest period is minimal and thus the resistance work. This should be borne in mind that there are antagonistic to the muscles that can work almost without stopping to rest, thus promoting aerobic activity. Here are biceps triceps and chest with their number, mostly.

Abdominals
They are a mixed blessing for those suffering back pain, but also an important exercise if you can perform. Do not forget that your body weight rests on what is commonly known as abdominal belt: the part that includes lumbar trunk, oblique and abdominal area. So to have a strong back is so important to have a lumbar powerful as some abdominal worked. This is often little considered among those with back pain.

Therefore, it should work the abs but as far as possible, avoiding arching your back (unless this is done on a machine, which is impossible to stagger). For example, do any lifting exercise legs or grab a pulley above and to force down are good alternatives.

The first and most important sources of information to understand the causes of back pain are the clinical history and physical examination. The other tests, radiological, functional-analytic or only have value if its results correspond with the physical examination. And as some others are painful and involve certain risks, should only be recurrrir them if the results of the examination or physical examination to determine their suitability.
When your back hurts, most important is:

* Determine if this is a pain because of back problem itself (ie a “mechanical spine pathology“) or a general disease that is unfolding in the back (eg, infection, tumor or condition metabolically as osteoporosis). For more than 95% of cases pain is due to a mechanical condition of the spine.
* Determine if there are signs that a nerve is being compressed and what is the specific cause of pain, in order to implement the most appropriate treatment, with the urgency it requires.

To that end, it is essential to conduct a detailed clinical history and meticulous physical examination. Only if the results indicate, any diagnostic test can be ordered more. It may be: radiation-for example, radiography or magnetic resonance imaging, analytic as a blood-or function-as an electromyogram. These tests are described below, but first we must insist that the most important sources of information are:

1. The patient’s medical history, inquiring about their background, how did the pain, its location and characteristics, the factors that trigger or aggravate, etc.
2. A meticulous physical examination, which studies the positions and movements that trigger the pain sensation, reflexes and strength, the existence of signs of nerve root compression, etc..

Besides the history and physical examination, diagnostic tests used to determine the cause of back pain are:

* The radiological tests such as radiography or magnetic resonance imaging
* The neuropsychological tests such as electromyography or evoked potentials
* Blood tests
* Other diagnostic tests used less frequently and, although they may have utility in individual patients, usually only used experimentally.