The lumbago It is one of the most frequently suffered pains.. Keeping your back flexible while being toned is key to preventing low back pain, although it is true that there are certain exercises that can help you relieve yourself in the event that you have back pain problems.
Staying with your back stuck is something as common as it is painful. In fact, Low back pain is the leading cause of disability worldwide., far above any other type of disease. In the case of Spainña, we find that this lumbar pain crónico appears in a 7,9% of men and a 7,5% Women's.
This pain can appear suddenly and can last from a week to three months and even lengthen over time., giving rise toí to one lumbalgia crónica. To avoid this problem , what to do is mobilize the spine, and for that we bring you low back pain exercises you should know
Index
Exercises for low back pain
thenóWe are not going to talk about different exercises for low back pain, which must always adapt to discomfort. Además, if you feel somethingún type of pain when performing them, you should stop and consult the méI say immediately.
torqueón soft and relaxing
- first dutyás lie on your back, proceeding to bend the legs and bring the knees closer to the chest.
- Then step one leg over the other and place your hands under your head., with your elbows on the ground.
- thenón, slowly, you have to drop both legs to the side, trying to keep the shoulders that areánot glued to the ground. It is not necessary to reach the ground with your legs.
- Now I will haveás to maintain the posture for a few 20 seconds and recover the positionóinitial n very slowly, remembering to breathe gently throughout the exercise.
arch the spine
- You must stand on all fours, Both legs should then be dropped to one side slowly., while you let go, dutyás round the back, with the abdomen tight and the head between the shoulders.
- Now go back to the positionón original relaxing the abdomen.
- When you breatheón is as important as the movement itself, should ensure that it is deep and slow.
Open the back and relax the lower back
- First of all, you must sit with your legs semi-flexed and your back straight., to then lean the body slightly forward, gradually curving the back.
- Now wrap your arms around your legs and keepéKeep your feet in positionón of “flex”, that is to say, fingertips up.
- then I will haveáI know to breathe slowly and mentally check your whole body to avoid tension. when you're done, mantéin the positionón lasting 30 seconds.
Hip with greater flexibility
- Dutyás lie on your back and place your hands under your head, making the elbows touch the ground. Además, bend your legs and let them fall one to each side, shelterébook-shaped ndolas.
- thenón tenderáI know that pressing the soles of the feet against each other. You shouldn't worry if the chains don't open too far., since flexibility takes time.
- then relayápull up and breathe slowly; and proceeds to maintain the positionón lasting 30 seconds. Ohújoin hands to close legs.
Separate all the vévertebrae
- Colócate on her knees sitting on her heels. Then gradually move your body forward, resting your chest on your legs so that your hands and forearms remain flat on the floor..
- Now I will haveás to drop your head between your shoulders, holding the stretch for a few 30 seconds.
- After doing so you canás get up slowly, rounding the column and repeat again.
- accompaniesñto this moment with a breathón deep and slow, noticing how the tor box fills with airácat.
distended lower back
- First of all you must lie on your back, bending the legs bringing the knees closer to the chest.
- Now hug the legs with the arms and make smallñaxis cícircles with your knees as a massage on the lower back.
- Dutyás repeat the cícircles three times in each direction.
lengthen the back
- To make this other one of the exercises for low back pain tenderáI know that sitting in a chair that allows you to put your feet on the floor, so that your legs stay in a áangle of 90 degrees.
- Now I will haveás to drop the body slightly forward. Dutyás try not to do anythingún type of force, neither with the abdomen nor with the muscles of the back.
- Breathe deeply and holdéStay in the pose for at least 30 seconds, after the cuáI canás recover the positionón upright.
Gentle relief of contractures
- tenderáI know that lying down with your legs bent and your feet flat on the floor.
- Now bring your right leg to your chest by pulling your knee with your hands towards you.
- you must not force. If you feel discomfort or pain, lo máIt is recommended that you stop.
- Now I will haveás to put up with during 30 seconds, go down and change legs.
Get rid of tensions
- First of all you must lie on your back, bend the legs and bring the knees closer to the chest.
- thenóYou shouldn't hug them with your arms, but without force with the legs, should be relaxed.
- In this positionón you have to let yourself fall gently to one side, whatágoing into this positionón lasting 30 seconds.
- To undo the posture you can help your arms on the ground and lie down on the opposite side..
Lumbares más flexibles
- first dutyás stand with your legs hip-width apart, with a tight abdomen and a straight back.
- Now drop your arms forward, tilting the head and gradually bringing the hands towards the ground.
- Proceed to round the column, allowing the vévertebrae to separate.
- Now bend your knees a little and go down only as far as you can, without noticing tension in the legs or back.
- now whatédates during 20 seconds in this position and gradually smooth with round back.
