Pain in the lower spine occurs as a result of overload or degenerative changes. In addition to avoiding overburdening your spine in your daily life, to help ease the pain, it's important to remember to exercise. Moderately intense daily training, e.g. with a fitness ball, is most effective.

According to physiotherapists, the bestexercises for the spineare swimming, especially on the back and crawl (it engages almost all muscles while relieving the spine), riding a bike on a flat surface or cycling stationary, walking poles, pilates. Movement should be systematic and moderate. Excessive training leads to overload and can be harmful. Avoid jumping, long runs (preferably on grass), lifting weights.

Do you have back problems? Exercise lying down

It is very important to stretch the iliopsoas and strengthen the weakened abdominal muscles. It is best to exercise while lying down. When exercising while standing or sitting, keep your back straight to avoid aggravating the lordosis.

Exercises in standing position combined with twisting the torso and performing sit-ups with straightened legs are contraindicated. Exercises with a gym ball are ideal - they relieve the spine, reduce muscle tension, strengthen the paraspinal muscles as well as the straight and oblique abdominals. By shaping the muscular corset, they improve motor coordination and body posture.

During the exercise, the back and neck must be straightened, shoulder blades tightened, stomach drawn in. Breathe evenly with the diaphragm.For the exercise to be effective, exercise every day for at least half an hour.

Back pain exercises

Ball exercises for back pain

Repeat each exercise 10-15 times in 3 series.

  • Lying on your back, place your legs bent at the knees on the ball. As you exhale, pull in your stomach forcefully while pressing down on the ball with your heels. Hold for 5 seconds. Return to the starting position while inhaling the air. Make sure that the loin rests against the floor at all times and that the ball does not move.
  • Lie on your back, rest your legs bent at the knees on the ball. Straighten your right leg, raise it slightly, then carry it to the side and back (with your foot facing the ceiling) without lifting your loins off the floor. Duringexercises do not move the ball. Repeat for the other leg.
  • Lying on your back, put both legs on the ball. Roll the ball slowly back and forth, pulling the stomach in hard.
  • Lying on your back, place your straight legs on the ball. Lift one leg, then the other (foot pulled on you). In the more difficult version, the exercise can be performed with elevated hips. Remember to pull your stomach in.
  • Lying on your back, rest your legs bent at the knees on the ball. Alternately, bring your knees to your stomach (bring your foot down towards you).
  • When lying on the back, one leg straight is on the ball. Take the other bent at the knee to the side. Pull your foot down on you, pull your stomach in.

Read also:

  • Exercises for the lumbar spine. What exercises will help if your spine hurts?
  • McKenzie's method - example exercises for backache
  • 8 simple exercises for neck pain
This will be useful to you

The gym ball can be 65-75 cm in diameter. Its size should be chosen according to the height.

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Category:

Anatomy