A Set Of Exercises For The Back - Down With Lower Back Pain

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A Set Of Exercises For The Back - Down With Lower Back Pain
A Set Of Exercises For The Back - Down With Lower Back Pain

Video: A Set Of Exercises For The Back - Down With Lower Back Pain

Video: Back Pain Relief Exercises & Stretches - Ask Doctor Jo 2022, December
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Due to overwork or overexertion of the back muscles, people often complain of lower back pain. Previously, this problem was common only among adults, now also among young people.

A set of exercises for the back - down with lower back pain
A set of exercises for the back - down with lower back pain

How to strengthen the muscles of the legs, abdomen and back

For moderate lower back pain, you can try light gymnastic exercises that strengthen the muscles in your legs, abdomen, and back. You can even do stretching exercises after consulting your doctor. They relieve a person from back pain, strengthen the muscle corset. This prevents overstraining of the back muscles, which can lead to severe pain.

When pain symptoms appear, you need to try to find the position of the body in which the back will not make itself felt so much. You do not need to do gymnastic exercises for severe back pain. It is best to stay in bed and take pain medications as recommended by your doctor. In case of acute pain, do not perform exercises such as: squats, lifting the legs while lying down, lifting objects above the waist, bending with touching the toes.

Exercises for back pain

Exercises for lower back pain are not difficult at all, they can be performed at home without special equipment. To reduce back pain, you can do the following exercises:

- aerobic exercises that train muscles, heart, improve blood flow, which helps to restore the body;

- stretching exercises, which help to increase the flexibility of muscles and joints, making them more resistant to damage;

- strength exercises that help strengthen the muscles of the back, abdomen and legs.

Jogging, walking, cycling, or swimming are excellent exercises for relieving back pain.

Exercise 1. A person should lie on his stomach with his hands under his shoulders. You should slowly raise your shoulders off the floor. In no case should you make sudden jerks and movements. When the chest is raised above the floor, it is necessary to fix the body in this position for a few seconds. Then you should lower yourself to the floor, return to the starting position and repeat this exercise 10 times.

Exercise 2. When lying on his stomach, a person should stretch out his arms in front of him, and then raise his right leg and left arm a few centimeters from the floor. This exercise should be done about 10 times for 5 seconds. Then you need to return to the starting position, and then raise your right arm and left leg and return to the starting position again.

Exercise 3. The person should lie on his back with bent knees. At the same time, the feet are parallel and level to the floor. The arms are crossed and lie on the chest. At the expense of the abdominal muscles, you need to try to tear the shoulder blades off the floor. The head must be kept in line with the body. You need to fix this position for 2-4 seconds. The exercise should be done 4 to 10 times.

Exercise 4. You need to stand with your back to the wall at a distance of about 30 cm from it. Then you need to snuggle against it until your back is aligned with the wall. The objective of the exercise is to sit down with your back straight until your knees are bent. It is necessary to hold the position for 10 seconds. You need to repeat the exercise 6 to 10 times.

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