With repeated back pain, therapeutic gymnastics is indicated , which is recommended to be performed when the bouts of pain subside, and in case of their occurrence, stop the exercise immediately. Pain in the lower back is not a reason for fear and confusion, you just need to help yourself with movements.
Therapeutic exercises are aimed at strengthening the spine, body muscles and restoring the functions of the spine.
All exercises for the lower back are recommended to be performed fifteen times, while carefully listening to your sensations, when pain occurs, you should take a break or try to make a lightweight version of the exercise. With good health, you can increase the number of repetitions.
Exercises for lower back pain
To perform the exercise, lie on your back, legs slightly bend at the knees. Inhale and hold your breath, tensing the abdominal muscles, you can put your hands on your stomach to check its hardness. The lumbar region may bend slightly upward. Exhale and relax the muscles.
Remaining in the same position as for the first exercise for the lower back, raise your torso, trying to reach your knees with your hands. Try to stay in this position for ten seconds, then lower your legs. Rest for ten seconds and do a few repetitions if there is no pain. There is an easier version of this exercise. To do this, you need to lie on your back, joining hands in the castle above yourself. Next, raise the upper body, hold for a few seconds and fall to the floor. After a short break, repeat the exercise.
For the next exercise, lie on your back with your knees bent, while your right hand should rest on your left knee. Then try to bend the left leg in the knee more strongly, while not letting him get closer to the head with the right hand that lies on the knee. You need to continue the exercise for several seconds, then take a short break and repeat again.
The following exercises for the lower back can be performed for chronic diseases of the spine, especially its lumbar and sacral spine. They help strengthen the muscles of the back and develop flexibility of the spine. Exercises are performed up to ten repetitions.
Lie on your back with your legs slightly bent. Hands along the body. Turn the upper body to the left, and the bent legs to the right. Inhale and stay for a few seconds. Exhale, lie flat, and then repeat the exercise the other way.
Kneel in front of the chair with both hands on it. Next, stretch your back as much as possible up. Stay a few seconds and repeat the exercise. If pain occurs, you need to stop the exercise.
In the same position in front of the chair, place your head and hands on the chair. At a slow pace, try to arch your back to the right and left.
Aerobic movements help relieve or avoid back pain. Stretching exercises, which help your muscles become more flexible, also have a beneficial effect. Brisk walking and swimming, cycling and walking in the water are also effective so that the water reaches the chest lines.
Stretching lower back pain will make your muscles and other tissues flexible, less prone to damage.
But there are exercises that should not be done to those who have lower back pain. These include, first of all, squats. If you like these exercises, you can do half-squats without dipping completely, such exercises are considered even more effective for strengthening the legs and muscles of the abdomen.
Rises of straight legs from the supine position, so beloved by many, are considered unsafe.
Those who are worried about lower back pain should avoid bending to try to reach their toes.
Before you perform exercises for the lower back, consult your doctor and find out if you can perform them. Take care of yourself and your back!