The & # 039; lunges & # 039 ;: the best exercise for back pain and lower back pain

Your pain hurts lumbar and they told you that working out It will happen to you. Does any type of sports movement work? Obviously not. Also, surely there are many days that, for one or the other, you are too busy to go to the fitness center. Do not worry, we will not force you to perform a routine all day to recover, but there is a complete movement that will give you a burst of energy in a few minutes.

It is estimated that 85% of the population you will suffer at least one episode throughout your life and suppose the main cause of leave in people under 50, according to the Spanish Society of Primary Care Physicians. It is the most frequent chronic health problem in our society and experts advise that sports be played regularly.

The muscle groups that converge on the back are like the strings that hold a gear. At each step we take, the muscles adjust the tension to avoid falling. They all coordinate so that there are no unnecessary overloads. However, if they are unbalanced, or the tone is insufficient, they malfunction, they contracture and back pain appears.

What can you do?

Day after day you may be bending your back in the office, carrying your children or having accumulated tension in your neck and shoulders, which makes you go forward. As a result, the chest and lumbar muscles weaken. All this leads to poor posture and Be more prone to injuries and pain from the bottom.

The gym, pilates or swimming they make it especially easy to symmetrically develop the indicated area. However, the most important thing is to play sports continuously. If you don't like them, you should put interest. There is no excuse for not doing physical activity. Which is better? The lunges.

Lunge your strength training routine several times a week and you'll soon notice that any activity becomes much easier

How are they made? They can also be called 'lunges'. They aim to develop agility and physical strength, being able to have complete control of the body when moving. Lunges are made without additional weight, but there are variations where dumbbells or a bar are used (which are not recommended for beginners). Place your back and legs straight with arms extended on the sides.

It advances with one foot looking forward, keeping the trunk always straight. Then, the back knee touches the ground slightly. Buttock strength is used to bring the back leg forward. It is important not to stop at each step, but take a continuous walk. Do you want to challenge yourself? Add a bicep curl exercise with weights or walk forward when you make the move to keep things more interesting. Repeat it eight to twelve times in each series.

Put this exercise in your training routine of strength several times a week and you will soon notice that any activity becomes much easier. It doesn't matter if you're lifting bags or bending down to pick up something from the ground, Your back muscles do more than you think.