3 pilates exercises that relieve back pain –

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Fact: Back pain is a condition that affects many women (and men too!). That’s because we spend a lot of time sitting in front of the computer or in traffic, which ends up forcing the lumbar region. But luckily for us, it is possible to circumvent the problem without any kind of medicine. Just put into practice some pilates movements that will strengthen the core (which includes the muscles of the abdomen, lower back and hips), responsible for supporting the spine.

Exercises strengthen this musculature, balance the forces between the front and back of the body, reducing the risk of pain in the region. It is worth noting that if symptoms persist you should consult a doctor. Check out the movements to reduce low back pain below:

1. Hundred (Hundred)
Lying down, legs and arms extended, take your chin towards your chest and raise your torso, taking your shoulders and arms off the ground. At the same time, raise your legs to 45 degrees from the floor (or enough to lift them off the ground). Hold the position and swing your arms up and down in short movements, exhaling for 5 counts and breathing in for 5 counts. Return to the starting position, hugging your knees and lowering your torso. Rodrigo Lopes

2. Scissors
Lying with shoulders off the ground, arms at the side of the body without touching the ground, right leg up and left extended close to the ground. Make two pulses releasing the air, inhale and change the position of the legs, which should be extended the entire time.

Chris Relative

3. Pelvic lift
Lying down, with your legs bent, feet on the floor and arms extended at your sides. Raise your hips, contracting your thighs, buttocks and abdomen. Go down slowly. Do 5 pulses.

Fabio Heinzenreder