I have been through a back pain that needed me to see a physical therapist. The latter introduced to me basc types of exercises that can help prevent backpain. These are flexion, extension, stretching and strengthening. These exercices coupled with general aerobic exercises such as walking, swimming and cycling are important to prevent back injury and pain. In this post, I will only introduce what a flexion exercise is. Flexion exercises stretch the lower back muscles and strengthen the stomach muscles. Here are flexion exercises:
Curl ups strengthen your abdominal muscles, which work with your back muscles to support your spine. Lie on your back with knees bent (60 degrees angle) and feet flat on the floor , arms crossed on your chest. Do not hook your feet under anything. Slowly curl your head and shoulders up unitl your shoulder blades barely rise from the floor. Keep your lower back pressed to the floor. To avoid neck problems, remember to lift your shoulders and do not force your head up forward. Hold for 5 to 10 seconds, then curl down very slowly.
Lie on your back with knees bent and feet close to buttocks. Bring one knee to your chest at a time, keeping the other foot flat on the floor, or the other leg straight, whichever feels better on your lower back. Hold for 5 to 10 seconds. Relax and lower knees to starting position.
Next, I am going to post the types of extension exercises.