Back pain exercises
Pain in the lower back and lower back is one of the most frequent consequences of performing basic exercises with a barbell . Since during the squats and deadlifts on the spine there is a significant vertical load, even a random turn or tilt to the side can cause overstrain of muscles and ligaments. And the greater the working weight in the exercise, the more dangerous the consequences may be.
In addition, the lower back often hurts with a sedentary lifestyle - especially in sedentary work. In this case, we are talking about the loss of tone of the elongated back muscles, as a result of which they lose elasticity and become tight. Performing exercises will help activate and strengthen these muscles. In addition, Fitseven already talked about how to sit at a computer .
The following set of exercises for getting rid of pain in the lower back is designed to stretch the tightened muscles and develop mobility of the spine. With the correct and regular performance of these exercises, the deep muscles of the spinal column are strengthened, which not only improves posture, but also helps to train with greater efficiency.
It should be noted that performing yoga or exercises to strengthen the lower back has a number of contraindications. They can be dangerous if in the past you were subjected to any mechanical trauma to the spine - especially in the case of surgical intervention. In addition, such exercises are prohibited in the presence of vertebral hernia and other similar diseases.
If the unpleasant sensations in the lower back are chronic (do not go away even after 3-4 weeks) or are characterized by severe pain (the so-called “lumbago”), we strongly recommend that you consult a vertebrologist for personal advice and the appointment of a comprehensive treatment.
Back pain - when should I go to the doctor?
- acute pain symptoms
- cramps in legs, goosebumps
- stomach problems
Lower back exercises
Before performing exercises to strengthen the lower back, it is necessary to do a light workout - 5-10 minutes of cardio (running in place, jumping rope, exercise bike). A set of exercises for the press is suitable as a warm-up - this will warm up the muscles of the body and back, preparing the ligaments for stretch marks.
Lying on your stomach, tighten your abs, buttock and thigh muscles. Stretch your legs towards the back. Then slowly, at the expense of the muscles of the back (and not the arms, pushing them off the floor), lift the body a few centimeters up. Bring the shoulder blades together, open the chest and perform several deep cycles of inhalation-exhalation.
Exercise "Cat's arching"
Starting position - on all fours. On inspiration, slowly and carefully bend the spine down, revealing the chest and looking forward. Then, at the exit, while minimizing the abdominal muscles, gently bend the spine upward, revealing the back. At the same time, a vacuum in the stomach can be performed.
Exercise “Hunting Dog”
From a position on all fours (the back is straight, the gaze is directed downward), extend your arm forward without changing the position of the pelvis and shoulders. Then stretch the opposite leg back. Hold in this position for 10-20 seconds, drawing in the stomach and keeping the lower back straight. Repeat for the opposite side.
Starting position - standing upright, arms along the body, tailbone slightly twisted inward (end of the spine as if “looking” down). On inhale, raise your hands up. As you exhale, lowering your arms, lean forward and down - start from the head, not from the lower back. Stretch your arms to the floor, while avoiding excessive tension in the neck.
Stretching on the back
Lying on your back, pull your left leg to your chest and pull in your stomach. Extend your right leg as far as possible - but without changing the position of the pelvis. Take two or three full breaths and exhalations, straining the press as much as possible. Slowly change your legs (with a feeling of pressure on the press), making sure that the lower back does not come off the floor.
Exercise for the development of mobility of the upper part and relieving the load from the lower back. Position the roller at the level of the shoulder blades, lay your hands behind your head. As you exhale, slowly lower your shoulders down, feeling the stretch of the abdominal muscles. On inspiration, perform twisting, activating the transverse muscles of the body.
Each exercise must be performed at a calm pace for 3-4 minutes.
Performing exercises is aimed at strengthening the muscle corset and increasing the tone of the transverse abdominal muscles . Due to the activation of the abdominal muscles, their antagonist muscles, the muscles of the lower back and lower back, are relaxed. However, it is important not only to perform the exercise mechanically, but to alternate 30-40 seconds of exercise and 30 seconds of complete relaxation of the muscles involved in the exercise.
It’s better to train on an empty stomach or a few hours after eating, and the temperature in the room should be warm enough. The best time to complete it will be both the end of the working day (to relax muscles and relieve lower back pain), and morning (as a morning exercise).
Why does the lower back hurt?
It is extremely important to remember that lower back pain can be caused not by problems with the back, but by rheumatoid arthritis, Reiter's syndrome, urolithiasis and other diseases. Some infectious diseases (tuberculosis, brucellosis, epidural abscess) lead to severe pain in the lumbar region.
You can use therapeutic exercises and yoga exercises only when the source of problems is pain in the muscles and other soft tissues of the back. For the successful treatment of myofascial pains, non-steroidal anti-inflammatory drugs (applied in the form of ointments and creams directly to the lower back) and massage with a ribbed roller to achieve myofascial release can also be used.
Exercises to get rid of lower back pain are stretching exercises. Due to the activation of the abdominal press, they allow you to achieve stretching of the antagonist muscles - the muscles of the lower back and lower back. However, chronic problems can also be a cause of back pain - in this case, stretching exercises are contraindicated.
- Lumbar / Core Strength and Stability Exercises, pdf