Treating your back while lying down: 7 simple exercises that immediately relieve pain

Main working muscles[edit | edit code]

Back extensor muscles

: erector spinae muscle (spinalis, longissimus and iliocostal muscles), semispinalis muscle, group of deep spinal muscles.

Accessory muscles[edit | edit code]

Abdominal muscles that stabilize the spine

: transverse abdominis, internal oblique, external oblique, rectus abdominis.

Muscles that extend the leg at the hip joint

: gluteus maximus, posterior thigh muscle group.

Adductor muscles of the arm

: latissimus dorsi, pectoralis major.

Muscles that extend the arm at the elbow joint

: triceps.

Recommendations for execution technique[edit | edit code]

• In the 2nd phase of back extensions, lying on your stomach, provide support for the spine by tensing the abdominal muscles and do not lift your legs off the mat, lifting your torso with the force of the erector spinae muscles.
• Raising the body should occur gradually, vertebra by vertebra, starting from the cervical region. Pay special attention to the work of the muscles that extend the spine in the thoracic and lumbar regions. The head should be in line with the body.
• Press your arms firmly to your sides using your adductor muscles, particularly the latissimus dorsi and pectoralis major. Both of these muscles also help lower the shoulder blades. To achieve this, point your fingers toward your feet and fully straighten your elbows. Activating the latissimus dorsi muscle is essential as it plays a key role in torso stabilization.
• In phase 3 of the prone back extension, the spinal erector muscles work eccentrically to control the lowering of the torso. This process also occurs gradually, from the lower parts of the spine to the upper ones. The abdominal muscles provide support to the spine at this time.
• Mental image. To properly straighten your entire body, imagine that rubber bands are tied to your legs and the crown of your head, stretching you in different directions.

Various performance techniques

Let's look at three options for lying leg raises, designed for people with different levels of physical fitness:

1. People with weak abdominals who want to strengthen them.
2. Physically trained people who want to make their abs stronger and more prominent.
3. Athletes who require increased exercise.

For each category we present one version of the exercise.

Also, this version of the exercise is indicated for osteochondrosis or recovery after abdominal surgery.

1. Starting position – lying on your back, lower back pressed to the floor. The arms are extended along the body or clasped behind the head.
2. Beginners can raise their heads. Feet together. Raise one leg to an angle of 45–60 degrees, hold it for 1–2 seconds and lower it to the starting position.
3. When the heel of the first leg touches the floor, you can lift the second leg.
4. Repeat the same for the second leg.

For beginners, it is recommended to do this exercise every day, 1-2 sets of 10 times for each leg.

Watch your breathing. Exhale at maximum load. That is, we raise our legs - exhale, lower them - inhale.

To recover after surgery, it is recommended to further bend the leg at the knee so that there is no discomfort at the incision site. Gradually straighten your leg until it straightens. Attention! After the operation, you must wait the minimum time specified by the doctor, after which you can do any physical activity!

During pregnancy, it is better to cancel this exercise. Women should put less stress on their abs than men. Overdeveloped muscles can make childbirth difficult.

This exercise option is suitable for healthy people with an average level of physical fitness.

1. Starting position: as in the previous case. That is, lying on your back, on the floor. Raising your head is not recommended, as this makes the exercise easier. Feet together.
2. We begin raising both legs to an angle of 45–60 degrees, pause for 1–2 seconds while raised and lower them back.

There are two variations of this exercise technique:

• Lowering your heels to the floor. This is easier to do, because when you touch the floor, your abs rest.
• Without lowering your heels onto a horizontal surface, leaving 1-2 cm to it. This is the most effective version of the exercise, which keeps your abs tense all the time.

It is recommended to perform 2-3 sets, starting with 10-12 repetitions. For yourself, you can reach 30 repetitions in each approach. You should start with the first option, when your feet fall to the floor. After 1–2 weeks, you can move on to the second option, when the heels do not touch the floor.

If desired, the legs can be held in the raised position for more than two seconds (depending on how you feel).

If your abdominal muscles are well developed and you need to increase the load, this option is perfect.

The technique is the same as in the previous exercise. The nuance is this: a weighting agent is attached to each leg (standard on the mounts). Alternatively, you can hold a dumbbell with your feet. The weight of the dumbbell is selected individually.

Raise your legs to an angle of more than 60 degrees or less than 45. The meaning of the exercise is lost. When the legs are raised higher, the muscles relax. Below – the muscles do not reach peak tension.

Notes[edit | edit code]

The purpose of the prone back extension is to strengthen the back extension muscles, particularly the erector spinae, and to develop the ability to simultaneously engage the abdominal muscles to protect the lower back from injury.

The abdominal muscles should provide support to the spine as it extends. Since the lumbar spine is curved forward, and the thoracic spine, on the contrary, backward, when performing this and similar exercises, there is a tendency for excessive arching in the lower back. In this case, the pelvis usually tilts forward. By tightening your abdominal muscles and pulling them up, you tilt your pelvis back. Press your pubic bone firmly into the mat, draw your stomach in, and direct the force of your abdominal muscles toward your chest. This will prevent the pelvis from tilting forward and will relieve unnecessary tension from the lumbar region. Stabilizing the lumbar spine allows you to focus on the muscles in the upper torso, which play an important role in creating good posture and correcting slouching. The hip extensor muscles also help stabilize the pelvis and prevent it from tilting forward, forming a force pair with the abdominal muscles. The ability to use the abdominal muscles to stabilize the lumbar region is basic. It is necessary to optimally perform more complex back extension exercises, such as the Swim and Double Kick.

Set of physical exercises No. 4 in the starting position lying down

Republican Scientific and Practical Center for Radiation Medicine and Human Ecology

Department of physiotherapy and medical rehabilitation

Complex of physical exercises No. 4

in the starting position lying down

Note:

The lesson is carried out in a well-ventilated area, no earlier than 1 hour after eating. The duration of the lesson is 25-30 minutes. Class density is 75-80%. After performing physical exercises, it is advisable to take water, air and hardening procedures.