Exercises for the prevention of back pain: effective methods for the health of your spine

Back pain is one of the most common problems among adults. The reasons can be various: incorrect posture, sedentary lifestyle, stress, or even excessive physical exertion. However, there are a number of effective exercises that can help strengthen the back muscles, improve posture and prevent back pain. In this article, we will look at some simple and affordable exercises for the prevention of back pain.

1. Cat-Cow Stretch (Cat-Cow Stretch)
This exercise helps to improve the flexibility of the spine and strengthen the back muscles. It helps relieve tension in the lumbar region and ensures mobility of the spine joints.

How to perform:
Get on all fours, hands should be shoulder-width apart, and knees hip-width apart. As you inhale, bend your back down, lifting your head and chest (cow pose). On exhalation, round your back, lowering your head down (cat pose). Repeat 10-15 times.

2. Plank
The plank is one of the best exercises for strengthening the body, in particular the back muscles. It improves the stability of the spine and helps maintain correct posture.

How to perform:
Take a position on your elbows and toes, keep your back straight, do not allow it to sag. Stay in this position for 20 to 60 seconds, depending on your fitness level. Repeat 3-5 times.

3. Bridge
This exercise perfectly strengthens the muscles of the lower back and buttocks. It helps to improve the stability of the pelvis and strengthen the lumbar spine.

How to perform:
Lie on your back with your knees bent and your feet hip-width apart on the floor. Lift your hips up, squeezing your buttocks. Keep your body straight from your knees to your shoulders. Hold for a few seconds and then drop down. Repeat 12-15 times.

4. Stretching the waist (Child's Pose)
This exercise stretches the back muscles and helps relieve tension in the lumbar region. It also promotes relaxation after intense training.

How to perform:
Sit on your heels, stretch your arms out in front of you on the floor, lower your stomach to your hips, and your forehead to the floor. Hold the pose for 20-30 seconds while inhaling and exhaling deeply. Repeat several times.

5. Execution of "Silk Cat" (Thread the Needle)
This exercise helps to stretch the muscles of the back, shoulders and neck, reducing the level of tension in the spine.

How to perform:
Get on all fours. Take your right hand and extend it under your left shoulder, place your right cheek and temple on the floor. The left hand remains on the floor and your hips should remain straight. Hold for 20-30 seconds and repeat on the other side.

6. Seated Spinal Twist
This exercise helps to improve the flexibility of the spine and reduces tension in the back. It also stimulates the work of internal organs and improves blood circulation.

How to perform:
Sit on the floor with your legs extended in front of you. Bend the right leg at the knee and place the right foot on the outside of the left knee. Twist your upper body to the right, keeping your left hand on your right knee. Return to the starting position and repeat on the other side.

Conclusion
Proper back exercises can become an important part of your daily life. By performing these simple but effective exercises regularly, you will strengthen your back muscles, improve your posture, and reduce your risk of back pain. They are suitable for all levels of physical fitness, so you can start at any time. Remember: prevention is better than cure! Therefore, even if you do not have back pain yet, these exercises will help maintain your health for many years.