Back pain and sciatica are among the most common pains of modern life. They usually start after lifting weights or some abrupt movement and can get us stuck.
Fortunately, through the specific positions that follow, we will be able to strengthen the muscle core, minimize pain, help circulation and send blood nutrients to where they are needed.
These are some exercises that are suitable for problems in the middle, always with the consent of your doctor.
1. Activate your chest
Lie down and place your knees close to your chest. This is one of the most common Pilates exercises, as it serves the best blood circulation. Spread your knees straight on your body and bring them close to your chest again. Do 10 repetitions and take good breaths.
2. Activate your buttocks
Lie on the right side of your body. With 10 repetitions you start doing extensions of your leg. Next, do the extension of the other leg, lying on the left side of your body. Do not forget your breaths.
3. Activate your spine
Lie with your waist straight on the floor, your knees bent and your arms outstretched. Begin to raise your pelvis, keeping your abdomen tight. Repeat for 10 times, exhaling as you raise your pelvis.
4. Activate your back
Take the back position and stretch your arms and legs back very well. With good breaths and some repetitions you will avoid possible grips in your waist and you will activate your back in zero time.
