4 types of exercise to prevent lower back pain "It will be effective for 10 minutes a day"

As we grow older, it is common to suffer from spinal injuries. From reduced bone density and muscle mass to joint inflammation and other diseases, it is not difficult to understand that the human back often suffers a lot of pressure; Pilates experts share that you can usually exercise through several simple exercises, and only spend 10 minutes a day to do it, which can gradually improve spinal moisture, circulation and muscle support, and maintain healthy and vitality. According to reports from

Eat This, Not That, Melody Morton-Buckleair, a 58-year-old Pilatis teacher from Texas, the secret to elegant aging is not through magical medicine, but maintaining a good posture.

Melodi said that tight flexors, weak glutes and spinal motion are the root causes of most problems. Coupled with years of sitting and pressure, the fascia becomes tight, the vertebrae is under pressure, and the nerve system is often in a state of war or flight, which causes pain, poor sleep, and feels older than the actual age when it comes to active.

Melodi said that spending 5 to 10 minutes a day to protect the spine with some soft movements. If you focus on your own spine every day, even if you only have 10 minutes, it can promote moisture replenishment, blood circulation and muscle support. "Just like brushing your teeth, it is impossible not to brush your teeth for a week, and you can still expect your mouth to stay healthy." The following are 4 exercises that help keep your lower back young and energetic. You can gradually see the results by practicing every day.

1. Spinal Article/Pelvic Curl (Spinal Article/Pelvic Curl)

Melodi said that spinal division can strengthen the gluteus muscles, relax the spine, and stretch the lower back. The steps are as follows. First, lie on your back and your knees bent and your feet are flat. Take a deep breath first, slowly lift your spine off the mat and exhale. When you reach the highest point, start inhaling, then exhale and lie back on the mat.

2. Standing Roll-Down

Melodi said that standing Roll-Down pose can improve posture, help spine reduce pressure, and help fascia to replenish moisture. The steps are as follows. Just start to stand, take a deep breath, then exhale, retract your chin and point your head forward, feel the activity of the vertebrae, inhale the air at the end of the movement, slowly exhale and lift your head back to the initial position.

3. Wall Angels (Wall Angels)

Melodi said that Wall Angels can sling the upper back, stretch the chest, and re-adjust the posture. The action steps are as follows: First, stand with your back against the wall, put your back on the wall, and your arms bend 90 degrees; one side absorbs air, and the other side raises your hands, and the back continues to stick to the wall wall during the process; then one side exhales, and the other side lowers your arms and returns to your original position.

4. Dead Bug

Melodi said that Dead Bug can train deep-layer cores, support lumbar spine, and retrain breathing and control. The action steps are as follows: lie flat and stretch your arms to the ceiling, and lift your knees to form a tabletop posture; then press down on your back and apply force to the core, while lowering one arm and the opposite leg; after returning to the original position, lower the arm and the opposite leg, and repeat this.