Exercises for lower back pain
What exercises for low back pain can help relieve symptoms?
Low back pain is a common problem that affects many people. It is important to know that regular exercise can help relieve symptoms and improve the general condition of the back. Here are some effective exercises you can incorporate into your routine:
1. Stretching the knees to the chest
Lie on your back with your knees bent. Slowly bring your knees to your chest, holding this position for 15-30 seconds. This exercise helps to stretch the lower back.
2. Cat-dog stretch
Start on all fours. As you inhale, arch your back up (like a cat) and as you exhale, arch it down (like a dog). Repeat 10-15 times. This exercise helps to improve the flexibility of the spine.
3. Flat abdominal muscles
Lie on your back with your knees bent and feet on the floor. Put a slight tension on the abdominal muscles by pressing the lower back towards the floor. Hold for 5 seconds and release. Repeat 10-15 times.
4. Bridge
Lie on your back with your knees bent and feet on the floor. Lift your pelvis up so that your body forms a straight line from your knees to your shoulders. Hold this position for 5 seconds and then relax. Repeat 10-15 times.
5. Exercises to strengthen the back muscles
Exercises like the plank or superman can help strengthen your back muscles and prevent future pain.
Remember that before starting a new exercise program, it is important to consult a doctor or physical therapist, especially if you have chronic low back pain.
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