These 5 Pilates exercises are especially suitable for avoiding further episodes of back pain, and should not be done in times of heavy pain as they can worsen the condition.
In order to perform these exercises you must have clothes that allow mobility and stay lying on a firm but comfortable surface, so ideally these exercises are performed on the floor on a gym mat, as shown in the images.Performed at home, exercises should first be guided by a physiotherapist or Pilates instructor.
Exercises best suited for people with back pain include
You must lie on your back with your legs bent and slightly apart, the arms should be along the body and from this position you must lift the trunk of the ground while maintaining the position shown in the image.Exercise involves small movements with outstretched arms from top to bottom.
Always lying on your back and with your legs bent and slightly apart, you should stretch only one leg, dragging the heel along the floor, until it is fully stretched, then the leg stays, do the movement with one leg at a time.
Lying on his back, he lifts one leg at a time forming a 90-degree angle with his hips, as if you were placing his legs in an imaginary chair.Exercise involves touching only the tip of one foot on the ground, while the other leg is always in the air.
From sitting with your legs bent and your feet resting on the ground, raise your arms to shoulder height and drop your hips backwards, controlling your movement very well so as not to unbalance, keep your arms and legs still in this position.done only from the hips that roll backwards and then to the starting position.
Lie on the ground, keeping your legs bent and slightly apart, then simply bring one leg to your chest, then the other leg, keeping the position shown in the picture for 20 to 30 seconds, then release your legs and place your feet on the floor keeping your legs bent.Repeat this exercise 3 times.
These exercises are especially suitable for back pain because they strengthen the abdominals and back muscles essential to maintain good posture, both sitting and standing, however, a physical therapist or Pilates instructor may recommend other exercises depending on the type of limitation of the person, also taking into account other factors such as the presence of osteoporosis , other joint pains and breathing capacity.
Watch the video below to see other exercises that strengthen your back and improve posture, helping prevent the onset of back pain: