If you have back problems, it doesn’t mean you have to quit sports. You have some exercises that won’t affect your spine and will help you to lose weight. If you have problems with your back, it’s important to strengthen your abdominal muscles, because this helps to better support the spine.
Abdomens on the ball
This special ball can be purchased from sports stores. Put the ball in front of you and kneel in front of it, with the toes well supported by the floor. Put your forearms on the ball and support your weight. Push the ball with your arms as far as you can, then bring it back, with the support of your hands. In order not to hurt the spine, keep it as straight as possible.
Chest lifts
Stay on your back with your feet stick. Stretch your arms around the body and raise the knees to the chest, tightening the abdomen. Puts the arms and legs down, then repeat, in the 10-series, 5-6 times, with a 1 minute break between exercises. Inhale while pulling your legs to the chest, keep this position for 5 seconds, then exhale and leave your feet on the floor.
Side push-ups
This exercise is also recommended for those who don’t have a straight spine and suffer from scoliosis or chest pain. Sit on the side, support on the forearm, which is in perpendicular position. Put your free hand on your hip and the opposite leg put it in front for a while, without taking it too far off your body and support a part of the body weight on it. Leave your hips down until you touch the floor and keep the position for 5 seconds, then lift them up. Keep your spine straight all the time.
These exercises are very effective and won’t hurt your back!
