Given the great problem of suffering from lumbago or non-specific low back pain, and that its prevalence in the population is 80% at some stage of their most active life, when you are among the 30 and the 55 year old, 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 prevention and for rehabilitation and readaptation, 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, in addition to building global and joint stability that is focused on the spine, increasing endurance and working on strength.
Index
Deep abdominal strengthening
A muscle that is of great importance in this regard to strengthen is the transverse abdominis., offering great support to the lower back. In many people, this muscle is very weak; and this can lead to lower back pain, in addition to low back pain.
To carry out this exercise you will have to lie on your back, then place a small cushion under the head and bend the knees. Feet should be hip-width apart and placed on the floor. Then keep your upper body relaxed and breathe deeply. Most people who are in pain and need to know five to ten seconds. As you breathe in, let your abdominal muscles relax. Repeat the process 10 times.
Pelvic tilts
Most people who are in pain and need to know. For this you will have to lie on your back and place a cushion under your head. Next, the knees should be bent and with the feet hip-width apart., and located on the ground. Keep your upper body relaxed; and with care, smash your lower back to the ground, contracting your muscles as if you were doing a tummy tuck motion.
Now will be the time to, pushing yourself with your heels and with your abdomen contracted, push your pelvis up, being important to generate the impulse with the abdominal and gluteal muscles.
Lower back stretch
Most people who are in pain and need to know lumbar area, since it will be key to alleviating back pain. To do this kneel on all fours, with knees under hips and hands under shoulders. You must make sure you have your spine in a neutral position.
Then move on to position the head in line with the spine, with the shoulders back and without locking the elbows. Take a deep breath and while you exhale, slowly move your gluteal area towards your heels.. Hold the stretch for 20-30 seconds. While you breathe, put your body back on all fours. make 6-8 repetitions.
Alternate opposite arms and legs
Lower back mobilization is key to lumbar recovery. That is why it is important to know low back pain exercises for this., and for this particular case you will have to get on all fours, making sure that the hands are under your names and that the knees do the same with respect to the hips. What's more, you should have your head aligned with your 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, and so you won't let the lower back curve. Hold the position for 5-10 seconds, and while you expire ,lower leg and arm to the ground. You should repeat this exercise 8 a 12 times, alternating on both sides.
Strengthening the abdomen
It is important to strengthen the lower abdominal muscles because these muscles work in association with the lower back.. This means that if the lower abdominal muscles are weak, lower back may be contracted; and this can cause the appearance 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 que no puedes dejar de realizar es el llamado “El Puente”. This is an ideal exercise for the mobilization of the lower back. To perform this exercise you must 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 a straight line. While you breathe, you should 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 characteristics 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.
Low back pain exercises work by stretching muscles that are normally tight when there is pain in the lower back and strengthening muscles that tend to be weak.. in addition, Most people who are in pain and need to know chronic low back pain, so it should be the physiotherapist who shows how they should be done in the correct way.
Before talking about the exercises that you recommend, Most people who are in pain and need to know muscles should be warmed up before stretching. Stretching should never be done without warming up, Most people who are in pain and need to know. You also have to avoid overstretching, but to do only what is necessary.