The sedentary lifestyle has a lot of unpleasant consequences, back pain is just one of them. The spine - the shaft on which the whole body holds - can cause serious ailments and even illnesses. So, problems in the cervical department lead to headaches. Pinched nerve endings in the thoracic region - to pain in the heart. And problems in the lumbar region can affect the legs. To avoid all these troubles, get involved in fitness - well-developed muscles will help your spine to stay in perfect order.
Pilates
For the correct position of the spine, not only the back muscles, but also the press are responsible (try to completely relax the abdominal muscles and see how your posture will change). However, many traditional exercises for the press (twisting, lifting the body, exercising on the simulators) give too much, sometimes excessive, load on the spine and the muscles of the back.
In addition, on personal trainings you can work out not only with the classical ring, ball and elastic band, but also with real Pilates simulators - Cadillac, Reformer and others. Note for fans of experiments: in Pilates all the time there are new directions, for example, dance pilates with dance elements or aquapilates - in the water.
Bosu
The Bosu half-sphere - soft on one side and rigid on the other - resembles a half of a rubber ball. The use of the back is essentially the same as that of Pilates: movements are performed on an uneven surface, and in order to maintain balance, it is necessary to use all muscle groups, and large and small muscle-stabilizers.
You can practice on the Bosu by sitting, lying or standing, performing both power and aerobic exercises. In the latter case, the complex resembles a step aerobics, however, it is not necessary to jump here at all - it is enough to simply spring. Agree, the ideal option for those who have a spine - a weak spot.
Special training skills for Bosu do not require, although the very first activity will still have to devote to the habit of the position of "unstable equilibrium".
Yoga
Yoga classes - the best prevention, and at the same time and treatment of pain in the back. This conclusion was reached by scientists from the American National Institute of Health. This is explained very simply: in yoga, the mass of exercises, thanks to which the spine is literally stretched, and the supporting muscles become more elastic.
However, if you have serious problems with the spine, you should be very careful. Complex static poses can be a difficult task for a beginner, and therefore all asanas should become more complicated gradually. The most useful for health is hatha yoga. For beginners, it is easiest to master Iyengar yoga (classical school of hatha yoga), where great attention is paid to breathing and learning the art of relaxation. You can also try vinyasa yoga - there are almost no static exercises with a serious strain on the spine, and the asanas resemble a slow dance synchronized with breathing.
Swimming
You can swim all, even those who are unable to run, jump, lift weights and do weight training because of back problems. Water resistance provides a good force for all major muscle groups, but the spine and joints are loaded much less. A leisurely sailing from the side to the skirt is unlikely to contribute to strengthening the muscles, and therefore, if you decide to do it in the pool, choose more active types of training. For example, aqua aerobics , a water variant of pilates or belly dance, and even incendiary aqualines - water dances with elements of movements from cha-cha-cha, salsa and meringue.
Dancing
In no one dance is not supposed to stoop, on the contrary, it is necessary to keep the back straight, and the stomach tightened - and this, by the way, has already been tampered with. Flemish, ballroom dances and classic choreography take care of the best of all about carriage.
Belly dancing is useful for the lower back - many back problems are associated with the fact that with a sedentary lifestyle, the lumbar spine remains most of the time immobile and directly stony. Any variation on the theme of Latin American dancing trains the side muscles of the press and the muscles of the back. However, if problems with the back have already appeared, active twisting and jumping is not recommended.