Exercises for the lower back

With repeated pains in the back, therapeutic exercises are recommended , which is recommended when the attacks of pain are attenuated, and in case of their appearance - immediately stop exercising. Pain in the lower back is not a reason for fear and confusion, you just need to help yourself with movements.

Exercises of curative gymnastics are aimed at strengthening the spine, the muscles of the body and restoring the functions of the spine.

All exercises for the lower back should be performed fifteen times, while carefully listening to your feelings, when pain occurs, you should take a break or try to make a light version of the exercise. If you feel well, you can increase the number of repetitions.

Exercises for low back pain

To perform the exercise, lie on your back, legs slightly bend at the knees. Inhale and hold your breath, straining your abdominal muscles, you can put your hands on your stomach to check its hardness. The lumbar can slightly bend upwards. Exhale and relax the muscles.

Staying in the same position as for the first exercise for the waist, lift the trunk, trying to reach out to the knees with his hands. Try to stay in this position for ten seconds, then lower your legs. Rest for ten seconds and perform several repetitions, if there are no painful sensations. There is an easier version of this exercise. To perform it, you need to lie on your back, connecting your hands in the lock above yourself. Next, you should lift the upper part of the body, stay for a few seconds and fall to the floor. After a short break, repeat the exercise.

For the next exercise, lie on your back, bending your knees, while the right hand should lie on your left knee. Next, try to bend the left leg in the knee more strongly, while do not let him approach the head with the help of the right hand, which lies on the knee. Continue the exercise for a few 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 section. They help to strengthen the muscles of the back and develop the flexibility of the spine. Exercises are performed up to ten repetitions.

Lie on your back with your legs slightly bent. Hands - along the trunk. Turn the upper part of the 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, you should stretch your back as high as possible. Stay for a few seconds and repeat the exercise. If pain occurs, stop the exercise.

In the same position in front of the chair, put your head and hands on a chair. At a slow pace, try to arch your back to the right and left.

Aerobic movements help to alleviate or avoid pain in the back. Also, stretching exercises that help your muscles become more flexible also have a favorable effect. Fast walking and swimming, cycling and walking in the water are also effective, so that the water reaches the breast lines.

Exercises for back pain on stretching will make your muscles and other tissues flexible, less prone to damage.

But there are exercises that should not be done by those who have low back pain. These include, first of all, squats. If you like these exercises, you can perform half-squats, without dropping completely, such exercises are considered even more effective for strengthening the legs and muscles of the abdomen.

Insecure are considered and so loved by many lifts of straight legs from the supine position.

Those who are worried about low back pain should avoid bending with an attempt to reach the toes.

Before doing the exercises for the lower back, consult a doctor and find out if you can perform them. Take care of yourself and your back!