Many readers are interested in the right subject: exercise for the lower back. We are happy to report that the manufacturer has already done research on current studies on your fascinating subject. We can give you a wide range of answers based on the latest medical reports, advanced research papers, and sample survey information. Keep repeating to find out more.
Lower back Pain is one of the most popular complaints for people all over the world. In fact, the vast majority of people lower back have pain at some moment in their lives, regardless of the cause. In addition to medical drugs and surgery, to exercises . With gentle exercise , you will activate the back and gradually strengthen the muscles so that the pain slowly disappears.
Exercises for the lower back
Exercise offers every opportunity to get rid of pain and lower back pain. However, it is important to begin exercises cautiously until you are comfortable with the movements. If you experience pain the exercises you should immediately apply the brakes. In case of an lower back injury you must be evaluated by a professional health care provider to determine it the exercises is right for you.
1. rack the bottom of the heel
- Kneel on the floor.
- Your hands should be under the window while your knees are under your hips.
- Begin to give your hips slowly. End the buttocks at the heels.
- Keep the natural curve of the backbone.
- Maintain this stretch contract for a few seconds.
- Repeat the exercise 10 times.
2. rear extension
- Lie on your stomach on the floor.
- Support your elbows.
- Hold the neck for a long period of time and begin to push as hard as you can. back By pushing your arms up into your hands.
- When you reappear, you will have a soft rack of the abdominal muscles.
- Hold this position for a few seconds. Return to the starting position.
- Repeat the exercise 10 times.
3. tilt the pelvis
This is one of the best exercises for lower back .
- Lie on your back .
- Bend your knees while your legs are straight and feet are wide apart.
- Withdraw your personal chin gently. Relax the upper lobes of your body.
- Squeeze into your abdominal muscles. Tilt your personal pelvis in the direction of your feet until you feel your loving stretch. lower back .
- Return to the starting position. Repeat. the exercise 10 times.
4. roll your knees
- Lie on your back .
- Bend your knees and lovingly cover your chin.
- While both rams are on the floor, begin rolling on one side of the knee.
- Hold the position for a few seconds.
- Return to the starting position and begin again on the other side.
- Repeat the exercise 10 times.
5. bridge
- Lie on your back With curved knees.
- Place feet on the floor on the stairs.
- Breathe and raise your feet off the floor until your knees, legs, and windows stand in a straight line.
- Breathe in and lower your hips.
- Repeat the exercise 10 times.
6. leg extended.
- Lie on your back Knee raised.
- Dip a clean towel under one foot.
- Slowly extend the knee and then pull up. back on the towel.
- Repeat the exercise 2 times with both legs.
- Leg stretch exercise One of the biggest exercises for lower back field This will definitely help stretch the hamstring muscles. lower back pain.
7. bird dog
- Get on all fours.
- Place your spine in a neutral position. Support your spine and keep your head in the same position.
- Raise one arm and opposite leg.
- Be careful not to break through. lower back while performing the exercise Hold the field action for 5 to 10 seconds.
- Repeat the exercise Meanwhile.
8. cat and camel
- Arch your back To the ceiling. Do a bottomless inhale.
- Exhale and simultaneously contract the abdominal muscles.
- Lower your bust to the ground and at the same time lift your head slightly.
- This exercise Stretch the connective tissue around the nerve roots of the muscles. back
- Repeat the exercise 10 times.
9. superman
- Lie down with your hands on your stomach.
- Make sure your knees and elbows are kept straight.
- Lift your arms and legs and flex your muscles. the lower back Then tighten your buttocks.
- Hold this position for a few seconds.
- Repeat the exercise 10 times.
10. wall squat
- Stand up straight. back is against a wall.
- Lift your legs about 12 inches from the wall. back Face the wall.
- Bend your knees and do a squat. continue trading in the direction for 5 seconds.
- Repeat this exercise about 10 times.
11. lunge
- Stand keeping your thighs wide.
- Step forward with one foot. you lower Then bend the knee of the other leg.
- Make sure your back Straighten. continue trading in the direction of 2 sec.
- Repeat the exercise With the other leg. Repeat. exercise about 10 times.
12. side bend.
- Stand up straight.
- Keep your arms close together.
- Keep your feet shoulder-width apart.
- Keeping your shoulders down, bend your boot to one side.
- Hold this position for a few seconds.
- Repeat this exercise Meanwhile.
Besides the exercises for lower back The appropriate parts are as follows
- Swimming
- Walking
- Abuse
- Pilates
- Yoga
- Tai chi, etc. Д.
Note that certain types of exercise increase the risk of problems. lower back Problems. Avoid these sports as they can cause unexpected impact, accidental contact, direct strain, or unexpected twisting of the shoe. to lower back injuries and lower back Pain. These sports:.
- Weightlifting
- Football
- Football
- Volleyball
- Handball, etc. Д.
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