Apart from those in the medical field, few people know of Nikolai Amosov.
Amosov was a successful and influential heart surgeon in the early 1900s. However, he also worked as an author, and inventor, and made contributions to the field of back pain research.
In fact, Amosov developed an exercise system specifically designed to treat low back pain (1).
While I question the purpose of some of the exercises he included in his program, the basic elements of this plan can hold up under scrutiny today.
In this article, we will review Amosov’s back pain prevention exercise plan. Afterward, we’ll discuss whether or not this plan is right for you!
Also check out:
5 Best Stretches to Get Rid of Sciatica Hip and Lower Back Pain
8 Restorative Stretches for Your Shoulders, Neck, and Lower Back
Amosov’s Exercises
It’s said that Amosov completed the following exercises daily, performing 100 reps of each movement. However, I don’t believe that most people could safely perform such a high volume of exercise.
Instead, I recommend that you perform 3 sets of 10 reps (with 10-second holds) for each of the following exercises unless otherwise indicated.
Also, instead of performing them every day, I recommend only completing the exercises 3 times per week when you’re first getting started.
1. Back Hyperextensions
If you have a hyperextension machine, this move will be much easier. However, you can perform a modified version of this movement, as described below.
How to Perform
- Lie facedown on a chair with your stomach and chest on the chair seat.
- Interlace your hands behind your head.
- Lift your back and chest up towards the ceiling.
- Once you’ve reached the top of your range, hold the position for 10 seconds.
- Repeat for 3 sets of 10 reps per session.
2. Plow Pose
For this exercise, you should be especially cautious. The plow pose forces you into an extreme position, and many people can experience neck pain when in a plow.
Be sure to use extra pillows/towels to pad up any painful areas when performing this movement.
How to Perform
- Lie on your back with your legs straight.
- Keeping your arms by your sides, lift your legs and low back off of the ground.
- Attempt to lift your back off of the ground completely, so that you are balancing primarily on your shoulders and arms.
- Place your toes on the ground above your head.
- Hold this stretch for 10 seconds and repeat for 3 sets of 10 repetitions per session.
3. Overhead Triceps Stretch
While I have no problem with this stretch, I was surprised to see it as part of Amosov’s routine.
This isn’t exactly a “back” exercise, as it primarily focuses on the shoulders and triceps. However, it’s a good stretch nonetheless, and it never hurts to stretch out the arms as well!
How to Perform
- In standing, reach your left arm up overhead.
- Next, bend your left elbow and attempt to touch the bottom of your right shoulder blade.
- Hold this position for 10 seconds then repeat for 3 sets of 10 reps.
- Complete the motion with your right arm as well.
4. Body Shakes
This is an unusual exercise, but one that can be very beneficial. By shaking your body in a quadruped position, you can increase muscle activation and body awareness. These are both key elements of being free of back pain!
How to Perform
- Position yourself on your hands and knees.
- Vigorously shake your whole body for 10 seconds, then relax.
- Repeat for 3 sets of 10 reps per session.
5. Body Rocks
This exercise is more of an abdominal exercise than a stretch. You’ll feel a slight pulling in your abdomen the first few sessions, but then you’ll quickly get used to the feeling.
How to Perform
- Lie on your back with your knees tucked into your chest.
- Hug your knees tight toward you by using your hands.
- Rock yourself forward (so that your head and shoulders come off of the ground).
- Then, rock yourself backward (so that your legs and low back come off of the ground).
- Perform 3 sets of 10 reps per session.
6. Neck Extensions
Within his routine, Amosov clearly favored flexion and extension exercises. This movement focuses on the extension of the upper portion of the spine: the cervical section.
How to Perform:
- Lie flat on your stomach.
- Lift your chin off of the ground, leaving your arms and chest in contact with the floor.
- Hold this position for 10 seconds.
- Repeat 10 times, for 3 sets, once per session.
Conclusion
Amosov certainly had some interesting ideas about exercise. Some of his suggestions are in line with physical therapy exercises today, while others are a bit unusual.
However, if you’re looking for a unique solution to your back pain, give this routine a try and see what you think!
Works Cited
- Allegri, M., Montella, S., Salici, F., Valente, A., Marchesini, M., Compagnone, C., Baciarello, M., Manferdini, M. E., & Fanelli, G. (2016). Mechanisms of low back pain: a guide for diagnosis and therapy. F1000Research, 5, F1000 Faculty Rev-1530. https://doi.org/10.12688/f1000research.8105.2
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