An Effective Set Of Exercises For Lower Back Pain Named

An Effective Set Of Exercises For Lower Back Pain Named
An Effective Set Of Exercises For Lower Back Pain Named

Video: An Effective Set Of Exercises For Lower Back Pain Named

Video: 10 Best Lower Back Exercises to Relieve Low Back Pain - Ask Doctor Jo 2022, November

Lumbar discomfort, especially after a cold, is one of the most common reasons for seeking medical attention. The lower back can be sore due to many factors, even kidney stones. With such problems, you must definitely go to the hospital and in no case self-medicate. In today's article "Volgogradskaya" we will talk about a set of exercises that will help get rid of mild lower back pain after a long day at work or sleep in an unsuccessful position.


Discomfort in the lower back is most often caused by weakness in the erector muscles of the back. They surround the spine and help stabilize the core. The exercises discussed below are aimed at strengthening these muscles. The glutes and abs will also be involved, which also affect posture.

Most of the exercises from the complex should be done lying down (maximum on all fours), so prepare in a mat, but not too soft, as well as a pillow that can be placed under your head.

Exercise 1. Tilts of the pelvis lying on the back

Lie down with your knees bent and your feet flat on the floor. Press against the rug so that there is no space between it and your back. Buttocks, however, need to be slightly raised, as if you are reaching your pelvis to the navel. Spend 5 seconds in this position, return to the starting position and repeat the exercise 10 times.

Exercise 2. Glute bridge

Lying on your back, straighten your arms along the body, palms down. Bend your knees with your foot completely on the floor. Raise your pelvis so that your entire body forms a straight line from shoulders to knees. In this position, squeeze your buttocks, lock in for 2-5 seconds, and then gently lower yourself down. Do 10 reps.

Exercise 3. Pulling one knee to the chest

While still on the mat, bend your knees and keep your feet on the floor. Take your right leg under the knee by the hip and pull towards the chest as far as the stretch is enough (there should be no pain or discomfort). Hold in this position for half a minute and lower your leg to its original position. Repeat 3 times and then move to the left leg.

Exercise 4. Pulling both knees to the chest

In the same position, take your legs under your knees and pull them towards your chest. Lock in for 30 seconds and smoothly return to the starting position. Repeat 2 times. Grasp your legs under your knees with your hands and pull them closer to your chest so that your pelvis comes off the floor. Press your hips against your stomach and hold in this position for 30 seconds. Then return your feet to the floor, rest a little, and repeat two more times.

Exercise 5. Kneeling Back Stretch

Finally, let's change the pose. Get on all fours: knees under your hips, palms under your shoulders. Bring your pelvis back and sit on your heels, lower your head. In this case, the arms should be extended. Freeze for 30 seconds. You should feel the stretch in your shoulders and back.

Exercise 6. Pose on the elbows

Lie on your stomach, stretch your legs, place your forearms on the floor and rest your forehead on the mat. Leaning on your hands, lift your chest off the rug and stretch your head toward the ceiling. At the same time, the hips should be on the floor. The shoulders do not need to be pulled to the ears. Stand in this position for half a minute, then gently lower yourself and repeat 2 more times.

Exercise 7. Back crunches

Lie on your back again, place your hands on your chest and bend your knees. Feet are on the floor. Try not to pull your shoulder blades off the mat during the entire exercise. Twisting the body to the left, try to touch the floor with your knees. Return to starting position and repeat on the other side. Repeat 9 more times, alternately changing direction.

Exercise 8. Raising the leg on all fours

Tighten your abs to avoid arching your lower back. At the same time, lift your right leg and left arm off the floor and straighten them so that the limbs are in one straight line with the body. On each side, you need to do 5 repetitions.

Exercise 9. Boat

Put your straight arms in front of you, your legs should also not bend. At the same time, tear off the limbs from the floor and lower them back. Do two sets of 10 reps.

You can practice every day or several times a week. This will take about 15 minutes, but the results will be noticeable after a month of training. If possible, then some of the exercises can be done in between work. This will help relieve tension and discomfort.

To get rid of pain altogether, you need to lead an active lifestyle, strengthen your back muscles and do stretching.

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