Exercises for the lumbar spine for pain in the lower back

Lower back pain can be the result of various triggers: overexertion, sprains and/or injuries of the muscles, ligaments and discs of the spine, diseases of the internal organs (for example, kidneys) and the spine. As for muscle injuries, in the absence of correct therapy, this problem can lead to an imbalance in the spine, constant tension of muscles, ligaments and bones. This condition increases the risk of injury and also causes pain. In this article, estet-portal.com will provide several exercises for the lumbar region that will help strengthen important muscles and relieve pain.

When is it advisable to perform exercises for the lumbar region

Taking into account the huge number of various causes that can be a source of back pain, self-treatment in this case must be excluded. Frequent pain in the lower back – a serious reason to consult a doctor who will take an anamnesis, examine and prescribe the necessary studies, for example, an x-ray of the lumbar spine (for more details, see http://travmpunkt-spb.ru/rentgen/poyasnichnogo-otdela). Starting any exercise before diagnosis is strongly discouraged as you may exacerbate the problem and prolong treatment.

The lumbar exercises below are primarily designed to increase flexibility, strengthen the muscles in the lumbar region, and stabilize the spine. The following exercises should be performed:

• to develop flexibility – 5 times a week;
• to reinforce – 3–4 times a week.

Lumbar Flexibility Exercises

Insufficient flexibility in the thighs and buttocks can cause discomfort and pain in the lower back, so simple stretching can help some people. A prerequisite: during the exercises for stretching the lumbar region, you should not feel discomfort.

Exercise 1

• Take a towel of sufficient length or an expander, lie on your stomach.
• Grap your foot with tape or a towel as shown below.
• Then gently pull your foot up to your buttocks.
• Hold for 1 minute in this position.
• Repeat 3 times.

Exercise 2

• Get on your left knee.
• Raise your left arm up and back as shown in the photo below.
• When doing this, the pelvis should move a little forward, and you will also feel how the back muscles are stretched.
• Hold for 30 seconds, repeat 3 times for both pairs of limbs.

Exercise 3

• Stand upright and turn sideways to the table.
• Place the inner part of the ankle on the surface of the table and slightly tilt the body towards it. Hold for 30 seconds.
• Repeat 3 times on each leg.

Exercise 4

• Lie on your back with your hands around your leg below your knee.
• Bend your leg to 90 degrees as shown in the photo and straighten your leg slowly.
• Repeat 15 times on each side.

Exercise 5

• Get on all fours.
• As you exhale, take your buttocks back, "plant" them on your heels, lower your head, press your chin to your chest and stretch your arms out in front of you, palms down.
• Inhale and round your back, pressing your chin to your chest.
• Exhale and lower your belly down, lifting your chin up. Repeat 5 times.

Exercises for the lumbar region aimed at strengthening the muscles

To strengthen your muscles and avoid pain in the lumbar region of the spine, do the following exercises:

Exercise 1

Lie on the floor or on a mat with your feet flat on the floor with your knees bent. Pull your stomach in and press your lower back against the surface. Repeat 20 times.

Exercise 2

Lie on your back, draw in your stomach and bring your knee to your chest. Don't hold your knee with your hands. Repeat 10 times for each leg.

Exercise 3

Lie on your back with your knees bent at a 90-degree angle. Place the entire surface of the foot on the floor. When performing this exercise for the lumbar, the stomach should be pulled in. Slowly, without lifting your buttocks from the floor, move your knees to one side. Return to the IP and "shift" knees on the other side, as shown in the photo. Repeat 10 times.

Exercise 4

This is a well known plank that is great for strengthening core muscles. Lie on your stomach and, leaning on your forearms and toes, lift your body off the floor so that it forms a straight line. Hold for 15 seconds. Repeat 5–10 times.

These exercises for the lumbar region will serve as an excellent prevention of pain and provide proper stretching and strengthening of the muscles. However, in case of any pain, especially chronic, or injuries in the lumbar region, we strongly recommend that you consult a doctor in order to choose the right and safe set of exercises.