Lower pain – an extremely common phenomenon. Pain in the lower back may appear suddenly – due to excessive overstrain of the spine or injury, most often lower back pain is the result of a long stay in the wrong position (for example, working at a computer or in an uncomfortable position while doing any work). In this case, you can prevent the occurrence of lower back pain or alleviate it with the help of special exercises.
This series of exercises will help you reduce lower back pain. These exercises will help stretch, strengthen and improve the mobility of your lower back.
1. Back Stretch
Starting position: get down on all fours, while the knees must be placed exactly under the hips, and the palms – directly below the shoulders (i.e. the shoulders and palms, as well as the hips and knees, should form a straight line). In this case, the back should not be arched. Stretch your neck and take your shoulders back, do not bend your elbows.
Action: Slowly move your butt back towards your heels while maintaining the natural curve of your spine. Hold in this position (which should be comfortable for you) for one deep breath, and then return to the starting position.
Notes: Warning for people with knee health problems – when performing this exercise, do not sit on your heels. Number of repetitions: 8 – 10 times.
2. Knee twists
Starting position: Lie on your back with a small pillow or book under your head. Hands spread out to the side should lie on the floor. Flatten and bend your knees. The upper body needs to be relaxed.
Action: move your knees, and then your pelvis, to the right (left) side as far as you feel comfortable, while keeping your shoulders on the floor. This position must be maintained for one breath, and then you should return to the starting position.
Number of repetitions: 8 – 10 times (each way).
3. Back straightening
Starting position: lie on your stomach, raise yourself on your elbows, while straightening your spine. The shoulders should be laid back, and the neck – elongated.
Action: arch your back, resting on your hands, while keeping your neck in a stretched position. As you arch up, you should feel your abdominal muscles stretch slightly. Do not take your neck back, and do not lift your hips off the floor. Inhale and keep this position for 5 – 10 Seconds. Return to the starting position.
Number of repetitions: 8 – 10 times.
4. Deep Abdominal Stretch
Starting position: lie on your back, put a small pillow or book under your head. Bend your knees. Feet should be flat on the floor and hip-width apart. The upper body must be relaxed, and the chin slightly tilted towards the neck.
Action: On an exhalation, draw in the muscles of the pelvis and lower abdomen, as if you are about to zip up the zipper, which is located along the entire length of the abdomen. Muscles need to be strained slightly – about 25% of your maximum strength. Make sure you don't tense your neck, shoulders, or legs. Keep the muscles in such a slight tension by doing 5 – 10 short breaths and then relax.
Number of repetitions: 5 times.
5. Pelvic tilt
Starting position: lie on your back, place a small pillow or book under your head. Bend your knees. Feet should be flat on the floor and hip-width apart. The upper body should be relaxed and the chin – slightly inclined to the neck.
Action: Slightly press your lower back into the floor and tighten your abdominal muscles. Now slightly move the pelvis towards the heels until you feel a slight flexion in the lower back, while the back muscles should tighten. Make sure you don't tense your neck, shoulders, or legs. Then return to the starting position.
Number of repetitions: 10 – 15 times, tilt the pelvis back and forth with slow rocking movements.
As mentioned above, these exercises will help to relax the lower back, strengthen it and make it more resistant to pain. However, remember that in case of any injuries or chronic problems with the spine, such as osteochondrosis, you cannot self-medicate. In this case, it is necessary to seek the help of an appropriate (and most importantly qualified) specialist who will be able to establish the root cause of the pain, prescribe the appropriate course of treatment and warn of the contraindications associated with this type of disease.
Add a comment