Given the great problem of suffering lumbago or unspecified low back pain,ífica, and that its prevalence in the populationón is from a 80% at some stage of your lifeás active, when you are among the 30 and the 55 añyou of age, it is necessary to know the exercises for low back pain that, done the right way, they manage to have very positive effects on lumbago.
They are recommended exercises both for preventionón as for rehabilitationón and readaptationón, For this, it is necessary to take into account the following exercise program for low back pain. Its objective is to try to establish motor patterns and corrective exercises, además to build global and joint stability that is focused on the spine, increasing endurance and working on strength.
Index
Deep abdominal strengthening
a múmuscle that is of great importance in this sense to strengthen is the transversus abdominis, offering great support to the lower back. In many people, is músculo is very déwas; and this can lead to lower back pain, además of low back pain.
To carry out this exercise you will haveáI know that you lie on your back, and then place a smallñtake itín bow your head and bend your knees. Feet should be hip-width apart and placed on the floor. Then keepén upper body relaxed and breathe deeply. As you expire concéTry to press the navel towards the spine and keepédon't contradict herón smooth for a while five to ten seconds. As you inhale let the múabdominal muscles relax. Repeat the process 10 times.
inclinations pélvicas
The inclinations pélvics are very úuseful for achieving mobilizationón of lower back. For this I will haveáI know that lying on your back and placing a cushionín under the head. thenón knees bent and feet hip-width apart, and located on the ground. Mantén relaxed upper body; and with care, smash your lower back to the ground, contracting the múmuscles as if doing a tummy tuck motion.
now beá the moment of, impulsesáwalking on the heels and with the abdomen againstído, push your pelvis up, being important to generate the impulse with the abdominal muscles and glútea.
Lower back stretch
Most people who are in pain and need to know lumbar area, since to beá key to relieve back pain. For this he kneeledícall on all fours, with knees under hips and hands under shoulders. You must make sure that you have your spine in a positionón neutral.
Then move on to position the head in line with the spine, with shoulders backás and without locking the elbows. Take a deep breath and as you exhale slowly move the gl areaútea to heels. Mantén the stretch during 20-30 seconds. While you breathe, sitúto your body again on all fours. make 6-8 repetitions.
Alternate opposite arms and legs
The mobilizationón the lower back is key to achieving a recoveryón lumbar. That is why it is important to know low back pain exercises for this., and for this particular case you will haveáI know that you get on all fours, ensureátelling you that the hands areán under your names and that the knees do the same with respect to the hips. Además, dutyás have the head aligned with the spine.
Take a deep breath and as you breathe out, Most people who are in pain and need to know to align with the spine. You must keep your spine aligned at all times, y así not to leaveás that the lower back curves. Mantéin the positionón lasting 5-10 seconds, and while you expire ,lower leg and arm to the ground. Dutyás repeat this exercise 8 a 12 times, alternating on both sides.
Strengthening the abdomen
It is important to strengthen the múlower abdominal muscles because these múcles work in partnershipón with the lower back. This means that if the múlower abdominal muscles lie débiles, lower back may be againstíand; and this can cause the appearanceóNo of low back pain.
Most people who are in pain and need to know low back pain exercises What you can do is lie on your back with your knees bent and your feet flat on the floor.. Then breathe in and bring one of your knees to your chest, and while you expire, Most people who are in pain and need to know. Repeat this exercise 6 a 8 times with each of the legs.
The bridge
Most people who are in pain and need to know low back pain exercises Most people who are in pain and need to know “The bridge”. This is an ideal exercise for mobilizationóno lower back. To perform this exercise you mustás lie on your back, knees bent and feet hip-width apart on the floor.
Take a deep breath and when you breathe out, lift your hips off the ground until your shoulders, knees and hips are in líthe right one. While you breathe, dutyás lower your hips to the ground; and repeat the process of 8 a 12 times.
They must be carried out exercises for low back pain that are appropriate and adapted to the characterícharacteristics and needs of each of the patients. In any case, We are going to talk about a series of exercises that are perfect to help you reduce pain and that are highly recommended low back pain exercises. They are soft and perfect for fighting pain, Although you should know that if you experience excessive pain when performing them.
Exercises for low back pain work by stretching the múmuscles that are normally tight when there is pain in the lower back and strengthening the musclesúsculi that tend to meet débiles. in addition, Most people who are in pain and need to know lumbalgia crónica, for what dutyá be the physiotherapist who shows cómo must be done correctly.
Before talking about the exercises that you recommend, Most people who are in pain and need to know the m should be heatedúcenturies before stretching them. Stretching should never be done without warming up, and all stretches should be slow and gradual. Spaghettién you must avoid stretching too much, but to do only what is necessary.
