If your back hurts, you need exercises that stabilize the spine and not make it move. This means that you need to avoid crunching, arching your back (a mistake that people often make during workouts) and twisting movements. Instead, you need to tone up and strengthen the abdominal muscles, pump the abs and develop the habit of not curling during these exercises.
Training should be repeated several times a week: the harder the training will be, the faster the spinal muscle group will be strengthened.
Here is a selection of the most effective exercises.
Lie on the floor, holding two hundred gram dumbbells, they will help you to keep balance. Your feet should be a few centimeters apart, and your knees should be bent at a 90 degree angle.
Squeeze the buttocks and lift the body, not lifting his legs from the floor.
Standing in the bridge position, you should extend your left arm and raise the dumbbell straight to the ceiling, then slowly lower it down. Focus on keeping your torso still and your right shoulder in contact with the floor. Do not allow your body to turn left when you lift the dumbbell to the floor.
Do 15 slow reps, holding your hips in a bridge position all the time, then repeat with your right hand while holding a dumbbell.
Lie on the floor as if you were going to push up. Place your feet a few inches apart. Bending your elbows, lift up. A mandatory rule of this exercise is a perfectly flat back.
For class effectiveness, set the timer for a minute and try to stand. It strengthens not only the back, but also the muscles of the legs and arms. There are also aerobic exercises to strengthen the back. They include running, cycling, dancing.
Cycling strengthens your back due to constant balance and good posture, for the most tangible effect you should ride a bike 2-3 times a week.
Exercises in everyday life
Watch your posture. Constantly straight back less tired and tense throughout the day.
Give up on backpacks. They greatly overload your back.
Resort to the services of specialists. Wellness massage is not only pleasant, but also useful.
If you are planning a long-term train in a sitting position, then stock up on a special pillow that will not let your back get tired.