Pain in the lower back is one of the most common problems associated with the musculoskeletal system. 85% of the adult population in this or that period of life faces pain in the lumbar region, writes the author of the Zen channel “Fitness Trainer Yuri Spasokukotsky” (16+).
It is proved that bed rest does not bring benefits, and in the long term can even aggravate the condition. Most doctors are currently recommending to patients with lower back pain as an effective painkillers.
What exercises to choose? It is recommended to consult a doctor before proceeding with any intensive training for lower back pain. When approving the doctor, the inclusion of these movements in your training regimen can save you from annoying daily pain and improve the overall state of health.
Knees to the chest: Lie on your back on the floor. At the same time, tighten both knees to the chest to a sensation of comfortable stretching in hips and lower back. Hands can be put to your knees or grab them. Hold one breath and exhale. Repeat 5-10 times. If you can’t tighten both legs at once, try one by one.
Twisting in the lower back: Lie on your back on the floor, bending your knees. Slowly tilt both knees in one direction simultaneously, holding your shoulders on the floor. Lower your knees as close to the floor as possible or to the feeling of comfortable stretching in the lower back. Hold one breath and exhale. Repeat 5 times on each side.
Cobra: Lie on the stomach on a firm surface. Raise the upper body, leaning on your hands (or elbows, if it is too complicated). Keep the pelvis on the floor and relax your legs. Hold one breath and exhale, then return to the starting position. Repeat 5-10 times.
Perform each exercise smoothly, without unnecessary effort. To achieve optimal results, the complex can be repeated 2-3 times a day.
Pay attention! Before performing any exercises, consultation with the attending physician is needed. Depending on the presence of chronic diseases, contraindications are possible.
