Back pain is one of the most common medical problems and affects eight of every 10 people at some point in their lives. The best way to prevent it is to practice regular exercise and keep the lumbar muscles strong. Therefore, we recommend a series of exercises to keep your back top. You must do them for 15 minutes and repeat them 10 times. Take note!

1 Relaxation of the dorsal and lumbar area
Sit on your knees and sit on your heels, with your arms extended in front as much as you can and your hands resting on the floor. The head should be hanging.

2 Relaxation of the neck
Stand with your neck flexed and relaxed, turn your head slowly and gently from right to left.

3 Relaxation and toning of the trapezius muscles
Standing with his head raised, he raises his shoulders alternately. Perform the exercise gently, repeating 10 times.

4 Swing arms
Stand with your legs apart and arms raised in a cross, balance them to the right and left.

5 Lateralization of the trunk
Standing with legs apart, lateralizes the trunk 10 times to the right and 10 times to the left.

6 Lumbar and pelvic relaxation
Lying on your back (supine decubitus) with your arms along your body and your knees bent.

7 Empowerment of abdominal muscles
Lying on your back. Arms and legs stretched. Lift your legs alternately as high as you can then lower them slowly and gently to the ground. Repeat the 10 exercise times with each leg.

8 Empowerment of the dorsal musculature
Lying on your stomach with your legs stretched out. If possible, put your feet under something that offers resistance. Face against the ground pulling
It is good to place a cushion under the gut. Repeat 5 times.

9 Empowerment of the buttocks
Face down with a cushion under the gut. The face against the ground and the arms extended along the body with the palms of the hands upwards. From this position, he moves his legs in a block like when he swims croll (this exercise is initially performed for one minute, progressively increasing the time).

10 Empowerment of the lumbar muscles
Lying on your back, arms stretched and legs bent. Put the heels as close as possible to the buttocks. Neck stretched and abdomen contracted. From this position, raise the knees and with the help of the hands brings the thighs to touch the chest or closest to it. Then, lower your legs until you place your feet on the floor as close as possible to your buttocks, bringing your arms along your body. Take air in the starting position and throw it when wearing the knees.

In addition, exercises such as swimming is highly recommended and more now that the summer, since it eliminates the effects of gravity and is a favorable environment to work the posterior muscles of the trunk.

Ready? Go!