To relieve pulling, aching, pressing pain in the lower back, doctors recommend daily exercises of physiotherapy exercises. Regular training not only eliminates the discomfort, but also strengthens the spinal muscles, improves posture. Classes will be therapeutically more effective if the set of exercises is compiled by a physical therapy doctor. He will necessarily take into account the results of the diagnosis, the cause of the appearance of lumbar pain, the general health of the patient.
- In what cases are exercises for relieving back pain indicated
- Class performance
- General rules of execution
- Relieving acute lumbar pain
- Pose “Cat Cow”
- The pose of the “child”
- Chair exercises
- Lying stretch with turning the body to the left and right
- Torso turns from a sitting position
- Stretch “Shell”
- Relieving moderate back pain
- Wall squats
- Stretching the flexors of the lower back
- Pelvic Tilt Exercise
- Other exercises
- Roller skating for lower back
- Dog pose face down
- Pose “Dog Bird”
- Lifting the pelvis on the bench
- Stretching the muscles of the back and legs
- Relieving lower back pain during pregnancy
- Bubnovsky technique
- Contraindications to gymnastics
In what cases are exercises for relieving back pain indicated
At home, it is advisable to eliminate back pain after finding out the cause of their appearance. This symptom is characteristic of many diseases of the internal organs – cystitis, cholecystitis, pyelonephritis, prostatitis, uterine fibroids. Complex treatment is required here, and physical education is indicated only during rehabilitation.
You can get rid of soreness in the lower back with exercises with osteochondrosis, spondylarthrosis, protrusion, intervertebral hernia. Certain sets of exercises have been developed for classes during remission and during exacerbations of these pathologies. In the latter case, they are usually performed in the presence of a doctor who monitors the load.
Daily physical education is the most effective method of treating degenerative-dystrophic diseases of the lumbar spine. With the help of analgesics and muscle relaxants, it is only possible to temporarily get rid of the symptoms. And the exercise allows you to comprehensively approach the solution of problems with the back:
- strengthen muscles, stabilize discs and vertebrae in a physiological position;
- improve blood supply to bone, cartilage, soft tissues with nutrients;
- reduce the severity of pain or completely get rid of them.
Building muscle corset helps to prevent displacement of the discs, infringement by them and bone growths of blood vessels, spinal roots. Therefore, along with the pain, other symptoms of osteochondrosis or spondylarthrosis gradually disappear – sensitivity disorders, stiffness of movements, paresthesia.
General rules of execution
The room before training should be well ventilated. But it should not be cool, otherwise there is a risk of a cold in the lower back. For classes, you need to choose clothes from breathable materials that absorb moisture well. It is also necessary to follow the recommendations of exercise therapy doctors:
- make movements smoothly, a little slowly;
- build up the pace gradually, do not try to complete all exercises in the first lessons;
- when pain occurs, stop training, resume it only after a long rest.
It is important to listen to the sensations that arise. If, after performing a certain exercise, the pain intensity decreases markedly, then it should be repeated more often.
Relieving acute lumbar pain
An acute lumbar pain manifests an attack of lumbago. It is so piercing, burning, that a person can not even get to bed without help. Therefore, at this time there can be no talk of any activities. They are started after a few hours and even days after a decrease in the severity of pain.
Shishkevich Vladimir, orthopedic and traumatologist, project editor-in-chief ExpertNews.
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Pose “Cat Cow”
Get on all fours, simultaneously lower your head and round your back. Return to the starting position, bend the lower back, lifting his chin. The number of approaches is 5-7. Some soreness after an attack of lumbago is quite natural. But with its strengthening, a long rest is required.
The pose of the “child”
Get down on your widely spread knees so that your feet touch each other. Extend your arms in front of you and with a sliding motion move the body forward by touching the forehead of the gymnastic mat. Hold in this position for 10-15 seconds, return to the starting position. Repeat exercise 4-5 times.
Kneel down in front of a stool or chair, trying to keep your back straight. Put your hands on the seat to rest. Gently bend and bend the lower back 8-10 times. In the same position of the body, make inclinations first in one direction, then in the other direction. With the right exercise, the main load falls on the lateral muscles of the back, and not the lower back.
Lying stretch with turning the body to the left and right
Lie down, straighten your legs, spread your arms to the sides. On inspiration, bend your knees and turn them to the right, holding in this position for 5 seconds. Exhale, return to starting position. Repeat the movement 5 times, then perform the exercise in the other direction.
Torso turns from a sitting position
Sit on the mat, bend your right knee and place it behind the straightened left leg. To maintain balance, lean on the floor with your right hand. Turn left, with a free palm, slightly pressing on the knee. Perform the exercise 3-5 times in each direction.
Get on all fours, take a deep breath and lower your buttocks on your heels, without lifting your palms from the floor. It is good to stretch, tensing the muscles of the lower back, to take the initial position of the body. The number of approaches is 5-10.
Relieving moderate back pain
Mild lower back pain often precedes an exacerbation of spondylarthrosis or osteochondrosis. To eliminate them, relapse prevention exercises are used to stretch the muscles of the entire back.
Bend your back against the wall, spread your legs shoulder-width apart, put your fingers together in a lock and set them in front of you at chest level. Slowly perform a shallow squat, linger in this position for 10 seconds, return to the starting position. Repeat all movements 5-7 times.
Stretching the flexors of the lower back
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Lie with your knees bent, rest your feet on the floor. Pull one leg to the chest, grasping the back of the thigh with your hands. Hold in this position for 10-20 seconds, take the starting position. Repeat 5 times, perform the exercise with the other knee, and then raise two legs at once.
Lie on your stomach, bend your arms, placing your palms near your shoulders. Taking a deep breath, raise your upper body for 10 seconds. As you exhale, drop to the floor. The number of approaches is up to 10. If the exercise is performed correctly, the muscles of the lower back, and not the shoulder girdle, should be tensed.
Pelvic Tilt Exercise
Lying on your back with straight legs raised, firmly press the lower back to the mat. Slowly lower your legs down. Bend your knees only when the lower back begins to lift off the floor. Perform the exercise 10-15 times.
It is easier to prevent the appearance of lower back pain than to eliminate them for a long time, including medication. For this, a set of exercises has been developed, the implementation of which becomes an excellent prevention of exacerbation of pathologies of the musculoskeletal system. During training, the muscles become more elastic, which contributes to the correct distribution of loads on all parts of the spine.
Roller skating for lower back
To sit down, bending your knees a bit, put a gymnastic roller on your back, straighten it, and put it on your back. Place your palms on the floor, raise your buttocks and sit on the roller. Slide on it back and forth for 5-10 minutes. Try to ensure that the load falls on the muscles of the back and abdominals, and not arms and legs.
Dog pose face down
Take a horizontal position, with your toes and palms rest against the floor, as before performing gentle push-ups.
Raise your pelvis slightly and lower your head at the same time, trying to touch your forehead on the floor. Hold in this position for 10 seconds, return to the starting position. Repeat all movements 10 times.
Pose “Dog Bird”
Get on all fours, raise your left hand and right foot together. Stretch for 15 seconds, feeling tension in the muscles of all backs. Get down on all fours, repeat the exercises with the right hand and left foot. The number of approaches is up to 20.
Lifting the pelvis on the bench
Sit in such a way that the bench is 35-40 cm away from the buttocks. Put straight hands on the bench seat and bend your legs. On inspiration, raise the lower back parallel to the floor, resting your feet in the mat. After 10 minutes, return to the starting position. Perform the exercise 10 times.
Stretching the muscles of the back and legs
Lie down, bend your knees, and place your feet shoulder-width apart. Start the left leg behind the right until the ankle touches the knee. Pull the left knee as close to the chest as possible, helping with both hands. Repeat exercise 5 times, then do it the other way.
Relieving lower back pain during pregnancy
During the bearing of a child, back pain is usually caused by natural causes – an increase in the uterus, its compression of the pelvic organs. Doctors recommend performing the following exercises to remove it:
- lie on your back, bend your legs, arms extend along the body. Slowly tear the buttocks off the floor and, not lingering in this position, drop to the floor;
- stand, clasp your fingers in the lock in front of you, put your elbows apart. Make turns from side to side. Perform the exercise again, only now joining his palms behind his back;
- kneel down, hands rest on the floor. Lower the buttocks first on one, then on the second heel.
Repeat all movements 5-10 times. After class, lie down for 3-40 minutes, relax. This is especially true in late pregnancy.
Classes according to the method of Dr. Bubnovsky are held in medical centers equipped with special simulators. Rehabilitation doctors control the technique of movements, help to perform exercises with resistance. S. Bubnovsky is a well-known manual therapist, the author of the method of getting rid of pain without taking pharmacological drugs. He recommends performing such exercises with both therapeutic and prophylactic goals:
- stand on all fours and slowly move along the gymnastic mat, putting forward first the right arm and left leg, then the left arm and right leg;
- lie on your back, bend your legs slightly, put your fingers in the lock, put your head on them. Place a thin, thick pillow under the lower back. Exhale, say loudly “Ha”, simultaneously lift the shoulder blades and knees, trying to bring them as close to each other as possible;
- lying on your back, bend your knees, arms extend along the body. Exhale, say “Ha”, raise the pelvis, squeezing the buttocks. On exhalation, return to the starting position.
The number of repetitions is 10-12. In the clinics of S. Bubnovsky, instead of pillows, packages with crushed ice are usually placed under the lower back, which are placed in cases made of dense fabric.
Contraindications to gymnastics
Performing exercises to relieve pain is prohibited with general poor health. Contraindications to gymnastics are fever, chills, cold perspiration – the main signs of general intoxication of the body. Doctors of exercise therapy forbid to engage in high or sharply decreased blood pressure, tachycardia, bradycardia.