Back pain becomes more and more common with the rush of everyday life. The lack of posture, anxiety and stress have been causing this discomfort, affecting the execution of simple tasks and even the relaxation of the body in a moment of rest.
Lumbar care is essential so that the pain does not prolong and become chronic, impacting even more negatively on the quality of life and productivity of those who suffer from this affliction.
Low back pain, as lumbar pain is also known, is very simple to treat and, if diagnosed at an early stage, there are chances of being completely eliminated.
In this article, we will introduce exercise options to strengthen your back and improve lower back pain.
Of course, an exercise routine can help you with this goal, however, do not forget to consult a doctor and carry out a diagnosis for an accurate treatment.
Table of Contents
Lower back pain: what could it be?
One of the main causes of lower back pain is sedentary lifestyle, because without a physical exercise routine, flexibility and muscle strength are lost, leaving the body more rigid.
Other common reasons include:
- lack of posture;
- repetitive movements in the same position; and
- overweight.
All of these causes, when left untreated, can worsen and result in a herniated disc or a bone alteration, such as a parrot’s beak in the lower back, profoundly affecting the performance of even simple day-to-day tasks.
The practice of exercises helps to strengthen the region and posture, acting directly in the prevention and against pain in the lower back , in addition to avoiding the worsening of a medical diagnosis, which is fundamental for the beginning of treatment and physical activities.
10 exercises to strengthen the lower back
1. Bridge
- Lie on your back with your feet hip-width apart and your hands at your sides.
- Place the palm of your hand against the floor next to your head and apply force until you feel the muscles in your arms and back.
- Lift your hips off the floor, bringing your knees together and moving them to the side.
2. Feeling the body
- Sit or lie down in the position that is most comfortable for you.
- Close your eyes, inhale through your nose and exhale through your mouth, paying attention to your breathing.
- Try to notice which points on your body feel discomfort or pain.
- With your hands on the side of the ribs, imagine taking the air to that region by breathing slowly. Repeat at least 10 times counting inspirations.
3. Stretching the spine
- In the position of all fours and on your knees, keep your hands parallel to your shoulders, then lower your hips and rest your belly on your bent knees.
- Keep your neck elongated, shoulders back without bending your arms.
- Without straining the lower back, direct it backwards, maintaining the natural curve of the spine and extending as far as is comfortable.
- Hold the stretch for five seconds, return to the starting position by relaxing and repeat the movement 8 to 10 times.
4. Back to wall squat
- Stand with your back to the wall with a distance of 30 centimeters.
- Lean back until you touch the wall.
- Bend your knees with your back against the wall as if you were going to sit down, in a squat position.
- Hold the position for 10 seconds by pressing your lower back against the wall. Stand up, relax and repeat the exercise 10 times.
5. Cross-legged stretch
- Sit in a chair with an upright posture and face straight ahead.
- Raise one leg by crossing it on top of the other.
- Lean your torso forward until you feel a stretch in your buttocks. Repeat the movement at least 8 times.
6. Leg extended on 3 supports
- In the all-fours position, keep your hands and knees firmly on the floor.
- Lift and extend one leg behind you with your belly muscles tight and your body in a straight line.
- Hold the position for five seconds, switch legs and repeat the procedure.
7. Knee roll
- Lie on your back with a small pillow under your head.
- Keep your knees bent and together, relaxing your upper body.
- Turn your knees and hips to the right side keeping your torso and shoulders on the floor.
- Inhale and exhale, return to the starting position and switch legs.
- Repeat the movement 8 to 10 times alternating between sides.
8. Lumbar extension
- Lie on your stomach using your elbows for support.
- Lengthen your spine and neck and drop your shoulders back.
- With your supporting elbow, raise your back. You should feel the stretch in your belly muscles and stay in the position for 5-10 seconds and repeat the position 5 times.
9. Leg flexion
- Your feet should be flat on the ground and your knees should be bent.
- Hold one knee and pull it towards your chest and hold the position for 15 to 30 seconds.
- Return to the starting position and repeat the movement with the other leg. Do at least 3 times with each leg.
10. Relaxation of the lumbar
- Sit on a stool, keep your spine straight and contract your shoulder blades.
- Hold the position for 5 seconds and relax.
- Repeat the movement 5 to 8 times.
Easy, isn’t it? Remember to pay close attention while performing the exercises so as not to injure yourself, and seek the opinion of a trusted doctor for a correct diagnosis of the problem.
