Exercise therapy for the lumbar region: the most effective exercises

From this article you will learn:

What are the benefits of exercise therapy for the lumbar region?
The effectiveness of exercise therapy for the lumbar region and the main contraindications
10 principles of exercise therapy for the lumbar region
Features of exercise therapy for osteochondrosis of the lumbar spine
What you need to know about exercise therapy for the lumbar region
How to prepare for lumbar exercise therapy
Effective exercise therapy for the lumbar region depending on the stage of the disease
Gentle physical therapy exercises for osteochondrosis of the lumbar spine
Exercise therapy training exercises for osteochondrosis of the lumbar spine
5-minute exercise therapy for the lumbar region
Exercise therapy for the lumbar region with a fitball
Exercise therapy of the lumbar region according to the method of Bubnovsky and Evdokimenko

Exercise therapy for the lumbar region is one of the most effective methods of treatment and prevention of complications of spinal diseases.

Physical therapy exercises take into account all the features of the pathologies of this zone. But in order to defeat the disease, you need not only to ensure that they are performed correctly, but also to be aware of the existing contraindications.

What are the benefits of exercise therapy for the lumbar region?

Nowadays, almost everyone has heard about spinal osteochondrosis. According to the World Health Organization, 80% of the Russian population has pathologies of the musculoskeletal or musculoskeletal systems. This applies not only to older people, but also to the younger generation aged 29 to 49 years.

Many people feel back pain. It causes discomfort and reduces performance. After therapy, some patients never manage to return to their previous lives, because the disease becomes chronic. This significantly interferes with the return of performance to the previous level or even provokes its cessation.

Back pain is most often related to osteochondrosis. The pathology is very common and can affect anyone.

Osteochondrosis is accompanied by metabolic disorders in intervertebral cartilage and discs. As a result, the muscular and skeletal systems change. It has been proven that the spine has a significant impact on the internal organs, which means they are also subject to pathological transformations. Many doctors say that the most effective therapy for osteochondrosis is physical activity. Therefore, we advise you to pay special attention to exercise therapy for the lumbar spine.

How does osteochondrosis develop?

The spine contains from 33 to 35 vertebrae, and between them are elastic discs. Due to them, it has flexibility and elasticity. The disc has a core covered with cartilage above and below, and along its contour there is a fibrous ring.

Osteochondrosis negatively affects blood circulation and metabolism in the spine. In this regard, the discs dry out, decrease in height, and become less durable and elastic. The fibrous ring does not cope with its function of holding the spine, which leads to its protrusion. In addition, a rupture may occur, resulting in an intervertebral hernia. The consequence of these disorders can be mobility and curvature of the spinal column.

A healthy spine is a reality, but only with an active lifestyle and moderate sports activity. Considering that the age of modern technology forces us to spend most of our time sitting at a computer, do not forget about exercise therapy for the lumbar region. After all, this is the most effective method of treating spinal diseases, as well as their prevention.

Therapeutic exercise has a positive effect on the trophism of elastic discs. As a result, joint mobility improves, the spine is saturated with blood, and its bone components are destroyed more slowly. Exercise therapy for the lumbar region helps to recover after surgery and helps strengthen the back muscles.

Physical therapy is especially recommended for the following population groups:

Elderly people.
For those who have previously had vertebral injuries.
People diagnosed with flat feet and club feet.
For those who are constantly in a non-standard position.
People with weak muscles and ligaments.

Osteochondrosis according to the place of occurrence can be classified into osteochondrosis of the cervical, thoracic and lumbosacral spine.

Benefits of Exercise

Physical activity is one of the first places in activities aimed at eliminating back pain. This type of therapeutic effect occurs in different ways and has its advantages:

Exercises for the lumbar spine help stretch and relax smooth muscles.
Regular muscle work will help strengthen and restore the entire lumbar spine. This affects not only the etiology of the pain syndrome, but also the general condition of the person.
During physical activity, blood circulation in the circulatory system increases. This helps to improve the absorption of nutrients into the joint apparatus, vertebrae, as well as restore the function of intervertebral structures.

Before starting a training complex, it is recommended to consult a doctor for possible contraindications and concomitant pathologies.

Let's consider Dr. Evdokimenko's recommendations on gymnastics for exacerbation of disc herniation or lumbar osteochondrosis. These exercises are also suitable for treating lumbar pain or shooting from the lower back to the leg.

Self-medication can seriously harm your health, so you should not engage in inappropriate exercises. The correct selection of a training set is important.

A universal solution is proven exercises from the field of Therapeutic Physical Culture (PT).

The effectiveness of exercise therapy for the lumbar region and the main contraindications

During movement, the lumbar and sacral regions of the spine receive the main load. The vertebrae of the first zone are very mobile, unlike the vertebrae of the second zone. The latter are a fixed articulation of five vertebrae. Exercise therapy for the lumbosacral region helps strengthen the muscle corset, helps muscles that are constrained by spasms, and relieves pain in them after a pinched nerve.

Gymnastics alternately relaxes and tenses the muscles, which leads to improved blood flow. After an illness, the tissue receives stress and becomes stronger. Classes involve performing various exercises to train specific muscle groups. Exercise therapy is used for hernia of the lumbar spine.

Carrying out physical therapy of the lumbar region on a regular basis contributes to:

Relief from lower back pain.
Training of spinal muscle tissues.
Normalization of joint mobility and blood flow in them.
Relaxation of spasming muscles.
Improving blood circulation in the pelvic organs.
Increasing immunity and general tone of the body.

Exercise therapy for the lumbar region will be effective only if the exercises are performed correctly. Let's look at the basic rules:

If you are doing physical therapy for the first time, be sure to contact an instructor. Your goal is the right exercises, not quick results.
In case of exacerbation of the disease, you need to adhere to a special training program and only under the supervision of a trainer.
Warm up your muscles and ligaments thoroughly before starting exercise. Massage the sacrum, because it bears the greatest load.
Increase the difficulty gradually. The first workout should include a warm-up and the simplest movements. Duration no more than 20 minutes.
It is not recommended to eat 1–1.5 hours before class.
Perform exercise therapy for the lumbar and sacral region on a regular basis. Avoid long breaks. Only in this case can the disease be overcome.

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Undoubtedly, physical therapy is very useful, but not for everyone. Exercise therapy for the lumbar region has a number of contraindications:

Any bleeding of the body, including uterine.
The presence of malignant tumors.
Increased body temperature.
The period of exacerbation of any chronic disease.
Swelling and cramps, poor circulation in the legs.
In the presence of an inflammatory process of any organ. May be accompanied by general malaise or fever.

If, while performing exercise therapy for the lumbosacral region, you notice at least one of the symptoms listed below, consult a doctor immediately. The lesson plan may need to be adjusted:

Sharp pain.
Receiving microtraumas and other damage.
Malaise and deterioration of health.
Exacerbation of a disease associated with the spine or lumbosacral region.

The role of exercise therapy for the treatment of back pain

Often, for back pain, especially if its cause is pathological changes in the spinal column, conservative treatment methods based on the use of non-steroidal anti-inflammatory drugs are used. At the same time, the leading role is given to physical therapy exercises.

What are the benefits of therapeutic exercises for back pain?

Firstly, physical activity helps maintain the smooth muscles of the spine, returning the active shape of the back, which makes it easier to endure everyday activities.

Strengthened muscles and ligaments prevent displacement of the vertebrae during awkward or sudden movement of the body, lifting heavy objects, and prevent the occurrence of various injuries.
Moderate physical exercise helps normalize metabolic processes in the body. This improves the absorption of vitamins and nutrients necessary for bone and cartilage tissue.

In people leading a sluggish, sedentary lifestyle, metabolic processes are primarily disrupted, which subsequently leads to the development of pathologies of the musculoskeletal system.

Physical therapy exercises bring a variety of benefits to the body:

With the help of training, circulatory circulation is normalized and the flow of oxygen to tissues improves.
The load on the spinal discs is reduced due to the expansion of the space between the vertebrae.
Smooth muscle spasm occurs.
Performance increases.
Pinched nerve endings are eliminated, followed by the disappearance of pain.

Therapeutic gymnastics can be practiced not only in hospitals or specialized institutions. A home environment won’t hurt to do the exercises; the main thing here is the right training complex.

Features of exercise therapy for osteochondrosis of the lumbar spine

Most often, pain is felt in the lumbar spine, since it bears the main load. This is due to the anatomy of the human body structure.

Symptoms of osteochondrosis of the lumbosacral region include pain in the legs and lower back. Their cause lies in irritation of the spinal nerve roots. Swelling forms around the irritated area of the root, increasing the pain and causing it to spread to the muscles. The affected area is affected by the resulting spasm. The process is a vicious circle. But it can be interrupted by influencing the muscle system and strengthening the muscle corset.

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How to do this? Exercise therapy for the lumbar region, massage and useful habits in everyday life will help you here. If pain is observed in the lower back or legs, it is necessary to perform gymnastics in a lighter form.

The objectives of exercise therapy for osteochondrosis of the lumbar spine are to:

relax and stretch tense back muscles;
strengthen lymph and blood circulation in the lumbar region.

Follow the principles of gymnastics described above. Clearly remember what not to do, and then exercise therapy for the lumbar region will be useful and effective.

Abs Exercise - Sit-ups

The method of removing excessive tone from the spine is to strengthen the muscles of the anterior abdominal wall. The abs are directly connected to the lumbar spine, forming the anterior muscle corset.

To do the exercise, you need to lie on your back, cross your arms at your chest or behind your head. Raise your body, trying not to bend your arms; only the rectus abdominis muscles should be used. The neck is completely relaxed, do not put pressure on it with your hands. The exercise helps strengthen the muscles of the anterior abdominal wall, as well as the lumbar spine.

What you need to know about exercise therapy for the lumbar region

The basic requirements for physical therapy are as follows:

Classes can be started only after pronounced pain has been eliminated.
During an exacerbation of osteochondrosis, it is recommended to do only simple movements.
Training should be carried out on a regular basis during remission of the disease.
Increase the range of motion and number of repetitions gradually.
Watch your breathing, it should be measured and calm.
Movements should be smooth. If you feel pain, you should end the session.
The first training should be carried out strictly under the supervision of an instructor.
Before classes, contact a specialist for advice and a program.
Wear only breathable clothing.

If you have problems with the lumbar spine during exercise therapy, it is prohibited to:

Use maximum loads at the very beginning of your workout.
Make movements that lead to painful sensations.

If osteochondrosis worsens, perform exercises only in bed.

During exercise therapy for hernias and protrusions of the lumbar and sacral regions, it is contraindicated to lift weights while standing, do leg presses while lying down, jump and run.

Gymnastics for back pain

Pain in the lower back, as well as other parts of the spine, often occurs at the end of a hard working day. To relieve pain, non-steroidal anti-inflammatory components are used in the form of creams or ointments.

Performing medical exercises is also a useful method for pain relief.

Such physical exercises are not recommended for independent performance by patients with fractures of the pelvic bones, spine, or in the postoperative period.

1 - leg lift

Therapeutic exercise is indicated for pregnant women, as well as patients after spinal surgery. Exercises allow you to stretch the muscles of the back, eliminating aching pain.

You need to lie on your back with your legs stretched forward.
Raise them with smooth movements to the 90-degree mark, and then bend them at the knees.
Fix the position for 30 seconds, then return to the original position with straight legs, repeat the movement 20 times.
The therapeutic exercise should be performed slowly.

2 - half-twisting

Exercise allows you to improve motor activity and relieve tension in the lumbar region.

Take a lying position on your back, place your hands behind your head.
Slowly, using only the muscles of the anterior abdominal wall, raise the body to 30-45 degrees. At the same time, it is important to keep your head straight, without throwing it back.
Carefully lower the body slowly onto the mat.
It is recommended to perform 30 repetitions.

3 - walking on the buttocks

This exercise will help eliminate pain in the pelvis and lumbar spine.

You need to sit on the mat, stretch your legs, keep your back straight.
Now, you need to “walk” with your gluteal muscles along the surface of the floor. When doing the exercise for the first time, it will be enough to walk from one end of the room to the other.

To make it easier, while “walking” your arms need to be bent, performing the usual movements with an upward swing, as with accelerated walking.

4 - push-ups

This type of exercise is considered the safest for patients with acute pain in the spinal region, since it reduces the load on the lumbar area.

You need to lie on your stomach with your palms resting on the mat. Raise your body and head so that your head is in line with your back.
Keep your back straight, slightly twisting your groin. Look at yourself in the mirror and try to rule out lordosis.
Bend your elbows and try to touch your chest to the floor.
It is advisable to perform 15-25 repetitions.

By performing push-ups, you activate the muscular system of the shoulder girdle, where a moderate load occurs on the lumbar region of the spine. However, this movement should not be performed by pregnant women.

5 - walking on all fours

This type of therapeutic exercise is suitable for pregnant women, elderly people, spinal column injuries, as well as during the recovery period in the postoperative period.

Walking on all fours is used to eliminate congestion in the lumbar spine and relieve pain caused by compression of the intervertebral discs.

To perform the movement, you need to assume a cat pose, thus moving back and forth across the room. The exercise takes 120 seconds. Afterwards, you can change the direction of movement - left and right.

How to prepare for lumbar exercise therapy

Physical therapy may be prescribed by a doctor after the results of the examination. Don't forget about the rules that will help you make it effective:

The best time for classes is before lunch. The last meal should take place 1.5 hours before they start.
Every workout should start with a warm-up. It helps warm up muscles and ligaments, prepares the heart for stress.
During the exercise, use a roller under your knees at the correct height (the thigh and shin are perpendicular to each other).
Record the exercises you perform in your diary and monitor the results.

For osteochondrosis, there is a whole complex of gymnastics. Exercises vary in difficulty and stages. Follow the lesson plan without combining them with each other.

The lumbar exercise therapy program is divided into blocks that are intended for a specific stage.

The first stage is carrying out exercise therapy in the acute period . As simple and slow movements as possible.

The second stage is the subacute period . If the pain has decreased, you can increase the load, but gradually.

The third stage is remission . The pain has stopped, complex exercises are included.

Choose loose clothing that will not interfere with your workout. We recommend paying attention to a cotton T-shirt or tank top, shorts or sweatpants. If you exercise outside in cold weather, use woolen items.

Inventory you will need:

Gymnastic ball.
Swedish wall.
Pillow for the knees.
Fitness mat.

Prohibited loads

Any physical activity is prohibited during exacerbation of chronic diseases, especially the musculoskeletal system, heart, kidneys, in the presence of hernias and tumors.
If pain occurs while performing exercise therapy, even minimal loads are prohibited. Even when symptoms occurred only in the cervical region. In case of problems with the lower back, a strong axial load is excluded when the pressure is applied from above (squats, including with weights, strength exercises on machines, presses, rows with dumbbells and barbells). Running, jumping and cycling are also prohibited. A set of exercises for a sore lower back helps to relax the muscles, stretch the spine, strengthen it, restore normal blood circulation and damaged discs. In some cases, such gymnastics helps to do without medications and physical therapy. However, exercise therapy must be performed daily.

Effective exercise therapy for the lumbar region depending on the stage of the disease

1. Acute period.

Exercise therapy for exacerbation of osteochondrosis of the lumbar spine should be carried out only under the supervision of a trainer. Make slow movements. If pain occurs, training should be stopped. The exercises are performed from a lying position.

It is necessary to develop the feet by performing movements of flexion and extension. First together, then after each other. Increase the pace whenever possible. Clench your fingers into a fist and then unclench them.
I. p. – bend your legs at the knee joint. Extend one leg, your heel should slide across the bed. Repeat for the other leg. Do eight reps.
Raise your hand up. Once you lower it, repeat for the other hand.
Bend your left leg and move your right leg to the side. Repeat, switching the position of your legs with each other. The exercise loads the lumbar region. Avoid sudden movements. They can put increased pressure on nerve cells and aggravate osteochondrosis.
I. p. – put your hands on your shoulders. Move in a circle. First clockwise and then counterclockwise.
Rest your thighs on the bolster. Straighten your legs at the knee joint one at a time.
As you exhale, bend your arms, trying to touch your shoulders. As you inhale, straighten, touching your thighs with your fingertips.
I. p. – bend your legs at the knee joint. Move one knee to the side and return to the starting position. Repeat the same with the other one.
Stretch your arms up. At the same time, pull your socks towards you. After lowering your arms, relax.
I. p. – bend your legs at the knee joint. Spread and bring your knees together. You can diversify the movements by moving your knees first to one side, then to the other.
Try to pull your bent knees one after the other towards your stomach. Help with your hands when doing this.

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2. Subacute period.

If there is an improvement in the course of the disease, the pain has subsided, you can diversify exercise therapy for the lumbar spine with more dynamic movements.

I. p. – bend your legs at the knee joint. Straighten your right one up. Repeat for the left, four times on each. Do not straighten your leg completely if you experience pain.
Lean on the bed with your arms bent. Try to arch your chest as much as possible. After completing the exercise, relax.
In a lying position, you need to bend your legs and raise your back area in the sacrum area. Try to lean on your lower spine.
Tighten and relax your buttocks.
Bend your legs one after the other. While straightening them, press down on the bed with your foot and try to arch your lower back a little.
Lie down and bend your legs. Raise your head while contracting your abdominals and buttocks. If the exercise is easy, try raising your pelvis a little.

3. Remission.

Exercise therapy for osteochondrosis of the lumbar spine in remission can be supplemented with complex movements. At the same time, the load increases, which means you need to carefully monitor your condition even without pain. Physical overexertion is dangerous and can lead to a sudden exacerbation of the pathology.

I. p. - lying on the side. Pull one thigh toward your stomach first, then the other. Try to do the exercise all the way, thereby stretching the lower back muscles as much as possible. Perform five to seven repetitions on each leg.
I. p. - on all fours. Imagine an obstacle and carefully crawl under it.
I. p. - sitting on a hard surface, hands on knees. The back is straight. Slowly lean back, tensing your abdominal muscles. Stay a while. Return to the starting position at the same pace.
I. p. - on all fours. Arch your back while lowering your head. Make reverse movements: arch your back, raising your head up.
Stand up straight. Bend forward, trying to reach your toes with your hands. The chest should be pressed against the hips as much as possible. The exercise is also effective from a sitting position.
I. p. - on all fours. Raise your legs bent at the knee joint and bend your lower back slightly. Movements help relieve symptoms of osteochondrosis.
The legs are bent at the knee joint. Sit on them, and your heels should be level with your buttocks. Reach up and interlock your fingers. Sit on the floor, changing direction: first left, then right.
I. p. - on all fours. Raise your arm and opposite leg. Stay in this position for a while. After returning to the starting position, repeat with the other limbs. Do five times for each side.

Level 3 – developing mobility and strength of the back muscles

Performing stretching exercises is necessary to stretch the muscles of the lumbar region, eliminate tension in the ligamentous apparatus, and facilitate body movements.

1 - roller rolling with the lower back

When the therapeutic exercise is performed correctly, the muscular system is stretched, the fascia and ligamentous system are strengthened, tension in the lower back goes away and pain disappears.

Take a sitting position on the mat. You need to take the roller and place it in front of you.
Raise your buttocks and try to keep your own weight on your lower limbs, then sit on the bolster.
Smoothly move it to the lumbar region, leaning behind you on your palms. To maintain balance, the right leg must be placed on the left limb.
Move your body back and forth while rolling the roller on the floor for 25 seconds.
Repeat the exercise 3 sets of 3-4 repetitions.

Use other back exercises with a massage roller. For example, working on the collar area and the middle part of the back.

2- Dog-Bird pose

The exercise relieves tension in the smooth muscles of the lumbar region, expanding the intervertebral space, relieving pain and improving overall well-being.

Take a position on all fours, keeping your back straight.
Raise your left lower limb so that it is parallel to the floor.
Lift your right limb in the same way, extending it in front of you.
Hold the position for 5 seconds, then return to the original stance.
The same should be repeated with the opposite leg and arm.
Do 3 sets of 8-10 repetitions with each hand.

3 - raising the pelvis on the bench

If there is stiffness in the lumbar spine, as well as aching pain, it is useful to perform an exercise with lifting the pelvis. If performed correctly, you can eliminate lower back pain.

Secure your upper back on the bench. Legs should be bent at the knees and feet should be on the floor. Stretch your arms to your sides, relaxing them.
Raise your hips so that they are in the same position as your spine. Looking at the ceiling.
Smoothly lower your hips down, gradually returning to the original position.
You need to do 5 sets of 6-8 repetitions.

Gentle physical therapy exercises for osteochondrosis of the lumbar spine

1. Lying on your back.

Hands at your sides, legs together. As you inhale, pull your arms up, and as you exhale, lower them. Number of repetitions – 4-5.
Bend and straighten your feet while clenching and unclenching your fists. Do it 10 times.
Rotate your feet in a circle. In each direction 4-6 times.
Pull your knees to your chest one at a time. Do 6-8 reps.
Move your right arm and leg to the side, for example. Repeat in the same way for the left limbs. Do 4-6 repetitions.
Clasp your fingers in a “lock” at the back of your head. Raise your head while pulling your toes towards you. Number of repetitions – 8.
Hands at your sides. As you inhale, stretch your arms up, while simultaneously pulling your toes in the opposite direction from you.
Place your legs bent at the knee joint, shoulder-width apart. Use your knee to touch the opposite foot, and vice versa. Do 4-6 times.
Exercise “bicycle”, simulating pedaling. Repeat five circles back and forth.
Place your hand on your stomach. Take a deep breath into your belly and then exhale slowly. Number of repetitions – 3-4.
Stretch your left hand along your body, and stretch your right hand up. Repeat the exercise, changing the position of your hands. Do 10–12 times.
Spread your arms to the sides, feet shoulder-width apart. With your left hand, reach your right hand. Repeat the exercise for opposite limbs. Number of repetitions – 6–10.
Pull your knees towards your chest with your hands. First the left knee, then return to the starting position and repeat the exercise with the right. Do 6-8 times.

2. Exercise therapy lying on your side.

Swing your arm and leg upward. Repeat about five times.
Pull your knees to your chest: 6-8 reps.
Swing your leg forward and backward. Repeat 6-8 times.

Perform the exercises in the same way, lying on the other side.

3. Exercises while standing on all fours.

First move one hand to the side, then the other. Do 10–12 reps.
Swing your leg back, straightening it. Repeat with the other leg. The quantity for each is 8–10.
Pull your left knee towards your right hand. Repeat, switching sides of limbs. Do 6-8 times.
Pull one knee toward your chest. After this, take your leg back, the toe should slide along the floor. At the same time as this movement, you need to sit on the opposite heel. Perform the exercise in the same way with the other leg.
Swing your straight leg up and back. At the same time, pull your opposite hand up. Repeat similarly for the other leg and arm. Do 6-8 times.
The legs are fixed in one position, and move your hands to the right and left sides. Repeat five times in each direction.
Without lifting your hands from the floor, try to sit on your heels. The exercise is performed slowly. Do 6-8 times.
Without lifting your hands from the floor, sit first on your left buttock and then on your right. Repeat 6-8 times.
Place your hands on the floor and raise your head. Arms straight. Lower your head to your chest and arch your back, then arch it back. Make movements at a slow pace. Number of repetitions – 8–10.

Exercise during flare-ups

Proper physical activity will help even during periods of exacerbation of pain. The intensity of the exercises should be minimal, otherwise there is a high probability of worsening the patient's condition, and the back muscles can be easily injured. Medical gymnastics provides a number of safe techniques that can be performed in case of severe pain.

(1) — Warm-up

You need to lie down on a hard surface. This could be a bed or a couch. Lower your legs down to a hanging position. Take five deep breaths slowly. Then, carefully, slowly, lift your torso.

(2) - Voltage

Take a knee-elbow position. It is necessary to take a measured, long breath, and then exhale the air. The buttocks should be tensed, remaining in this position for several seconds. Now relax and repeat the exercise 5 times.

Exercise therapy training exercises for osteochondrosis of the lumbar spine

For exercise therapy of the lumbar region, training exercises are indicated while the pain subsides. During the acute stage they are prohibited.

Tasks:

Completely form the muscle corset.
Normalize the range of motion in the leg joints.
Repeat the number of exercises that include movements in the lumbar region strictly in accordance with the training plan.

1. Lying on your back.

Bend your legs at the hip and knee joints. The shins should rest on the support. Join your fingers behind your head into a “lock.” Lift your head and shoulders off the floor. Do 6-8 times.
The shins rest on the support. Hold the ball between your feet. Move it to the left, then to the right. Do 6-8 reps.
Hold the heavy ball with your feet. The shins rest on the support. Your task is to pull your knees towards your chin, lifting your head off the floor. Perform 6–8 times.
Bend your legs at the hip joint. The shins should rest on the support. Take dumbbells in your hands and stretch them along your body. Try to sit down. Do 6-8 times.
Take dumbbells in your hands and move them to the right. At the same time, tilt your knees to the left. Repeat 6-8 times.
Bend your knees and hold the ball between your feet. Take dumbbells. Try to sit down and hold this position. Do 6-8 reps.

2. Lying on your stomach.

Stretch your hands in front of you. Raise your head and shoulders at the same time. Move your right arm behind your back, accompanying this movement by turning your torso to the right. Repeat the same with your left hand.
Place your arms straight behind your back. At the same time, lift your head, shoulders and upper body off the floor. Raise your legs with your knees bent. Repeat 6-8 times.
The legs need to be bent and then straightened at the knee joint in turn. Only 15–20 times.

Don't forget to take your heart rate before and after your workout. Its optimal value is 120–140 beats per minute. Exceeding the normal heart rate indicates that the load is high for you.

Exercises to strengthen your back

Many patients tend to perform exercises for the lumbar spine without leaving home. To eliminate and prevent unpleasant sensations in the sacral-lumbar zone, a set of therapeutic measures has been created that can easily be carried out at home:

(1) — Forward bends

Take a sitting position on the floor, bending one leg at the knee, moving it to the side. The other leg is straight. It is necessary to reach for the fingers of the straight limb, slowly and smoothly. After performing 10 times, the leg should be changed and repeated.

(2) - Lunges

To perform the exercise, take a vertical position, arms along the body, legs slightly wider than shoulders. Now you need to slowly lower yourself down, putting one leg forward, bending it at the knee. The back remains as straight as possible. It is necessary to perform lunges 10 times, then the position of the legs changes and the movement is repeated. This exercise for the sacral region of the spine eliminates pain and improves circulatory blood flow.

(3) — Scissors

Take a lying position on your back, lifting your legs one at a time, trying to pull as high as possible. It is recommended to perform at least 3-4 sets of 15-20 repetitions.

5-minute exercise therapy for the lumbar region

Lying on your stomach, legs straight, bend your arms at the elbows and press them to your body. Lean on your straight arms and lift your upper body off the floor. Turn your head first in one direction, then in the other. Return to the starting position and relax. Do 2-3 repetitions.
Lying on your stomach, stretch your arms forward. Legs remain straight. Raise your torso while simultaneously performing a crawl motion with your arms. Repeat 4-6 times.
Similar to the previous exercise, move your arms using the breaststroke technique. Do 4-6 reps on each arm.
I. p. - lying on your stomach, hands pressed to your chin. Crawl on your bellies. The movement involves pulling the knee towards the elbow. Repeat 4-6 times.
The situation is similar to that described above. Lift one of your straight legs up, point your toes down. Repeat the exercise with the other leg. Do 4-6 times.
Raise your arms and legs at the same time. Hold this position and after a few seconds return to the starting position. Relax. Do 3-4 repetitions.

Relieving acute pain

With weakened, insufficiently strong back muscles, lumbodynia may periodically appear, as a sharp acute pain in the lumbar region. Simple but effective therapeutic exercises can help cope with pain.

(1) - Tilts

You need to kneel down. Place a chair in front of you for support. You need to put both hands on the chair and arch your back as much as possible up, and then also down. It is recommended to perform up to 10 approaches of the exercise.

(2) - Cat/Cow

Take a kneeling position. You should rest your head and arms on a chair, making slow movements from right to left, while arching your back.

Take a position on all fours, slowly arch your back like a cat, and then arch it, trying to inflate your hump like a camel. This movement is also effective for acute back pain.

All therapeutic sets of exercises formed according to the principle of medical gymnastics must be carried out smoothly and measuredly so as not to harm the patient’s condition and eliminate pain in the back.

If pinched

When the vertebrae are pinched, acute pain occurs. A therapeutic complex aimed at separating the intervertebral space can help cope with pain.

(1) — Hanging on the bar

A fixed door or training bar is available as additional equipment. It is necessary to hang evenly on the bar, remaining in this position for 60 seconds, completely relaxing the muscles, without making any other movements. The exercise should be repeated after 10 minutes, doing three approaches a day.

(2) — Hanging side crunches

It is necessary to hang on the horizontal bar with straight arms, making turning movements from side to side. When performing the movement, the body must be completely relaxed.

Exercise therapy for the lumbar region with a fitball

"Locust". Lie on the fitball with your stomach and take turns lifting your arms and legs.
Hyperextension. The stomach and thighs lie on the ball. Hands behind your head, legs extended back. As you inhale, bend forward, and as you exhale, return to your starting position. The exercise affects the back, do it smoothly.
Half bridge. I. p. – lying on the floor on your back, put your feet on the fitball at an angle of 90 degrees. As you exhale, you need to straighten your legs and raise your pelvis. While inhaling, take the starting position.
I. p. similar to the previous paragraph. Grab the ball with your feet, clasp your hands behind your head. Pick up the exercise ball.
Twist/"flugel". Back on the floor, feet on a fitball. Hands are spread to the sides. Roll the ball with your legs in different directions. Your goal is to touch your knees to the floor.

Effective exercise therapy for the lumbar region involves repeating these exercises about 20 times.

Level 2 - for mild back pain

In case of stiffness of movements, tension in the lumbar region, a therapeutic training complex has also been formed.

1 - wall squats

For aching back pain, an exercise like squats is useful. The method eliminates pain and facilitates body movements.

Place your back against the wall. Straighten your shoulders and place your feet shoulder-width apart.
Smoothly lower your body down, as if doing a squat. Hold the position for 15 seconds.
Return to the original position.
It is necessary to repeat 2 times in three approaches.

2 - stretching the flexor muscles of the lower back

Stretching the muscles of the lower back will help you cope with back pain, improve your well-being and facilitate movement.

You need to lie on the mat with your feet on the floor.

Raise your right limb by clasping your hands around your hips.

You should press your foot to the chest area and hold the position for 25 seconds.

Repeat the movement with the other leg.

It is recommended to perform 3 sets of 3-4 repetitions.

3 - exercise to correct pelvic tilt

Movement allows you to activate blood circulation, improve the functioning of the ligamentous apparatus, and eliminate pain.

Take a horizontal position on the floor. Feet should be placed shoulder-width apart, arms placed at the sides of the body, knees bent, and feet placed on the mat.

Tighten your deep abdominal muscles, pull your stomach towards the spinal column, carefully lifting your pelvis. Your lower back should be in contact with the floor.

Hold the position for 3 seconds, then relax.

Repeat the exercise for 5 sets of 3-4 repetitions.

Exercise therapy of the lumbar region according to the method of Bubnovsky and Evdokimenko

Sergey Bubnovsky is a rehabilitation specialist by profession, the author of a large number of exercise therapy complexes for joints, recognized by official medicine.

Pavel Evdokimenko is a rheumatologist, a member of the highest level of the Academy of Medical Sciences of the Russian Federation. Among his works are a huge number of books that describe recommendations for the treatment of arthritis and arthrosis.

Doctors Bubnovsky and Evdokimenko developed an effective set of exercises. You can familiarize yourself with the technique of their implementation, which will make physical therapy of the lumbar spine more effective, in the video.

Lying on your stomach, reach your buttocks with your heel, bending your legs one at a time. The head is turned in the opposite direction. Hold the position for 10 seconds. After this, relax for a few seconds and repeat the movement again.
I. p. - on all fours. Arch your back and hold this for five seconds. After that, relax. Performing the exercise from the side resembles the behavior of a cat on its hind legs, which is why it has a similar name.
I. p. - lying on your back. First pull one leg towards your stomach, then the other. Help with your hands. Tighten your muscles for seven seconds and then relax.
I. p. - lying on your back. Wrap your arms around your legs and pull them towards your stomach. Tighten the muscle tissue for 10 seconds, then relax.
I. p. - sitting on a chair. Bend over slowly. Your task is to thoroughly stretch your back. As you inhale, tighten your lower back muscles for six to seven seconds, and as you exhale, relax.

Video instructions for exercise therapy of the lumbar spine:

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Complexes for strengthening the back of beginners

Physical fitness is individual for everyone, it all depends on age, weight, and concomitant diseases.

That is why specialists in the field of medical physical education have created training complexes for back pain for beginners:

(1) Heel position. Inhaling deeply, you should rise and spread your arms. Lower slowly, while exhaling.
(2) To strengthen the anterior abdominal wall. Lie on your back, with your legs bent at the knees. We lift the body with a turn to the right. Then, change position and repeat.
(3) Lie on your side, fix your arm in support on the floor. Swing your leg, freezing for a few seconds halfway through. Then, change position.
	(4) Take a kneeling position, making swaying movements from side to side.
(5) Lie on your stomach and lift your legs off the floor one by one.
(6) Lie on your stomach and alternately lift your body off the floor.
(7) Knee push-ups. Partial push-ups should be performed.
(8) Take a position on all fours, alternately swinging your legs up and down.

You can also consider a simpler set of 3 exercises:

Contraindications to gymnastics

Therapeutic exercises cannot always relieve and eliminate pain in the lumbar region. Physical training is contraindicated for lumbar injuries, kidney pain, herniated discs, and various tumors.

When there are indications for performing therapeutic exercises, you should take a comprehensive approach: perform exercises not only to relieve pain, but also to prevent it.

After the night, my lower back hurts. What exercises to do

Staying in one position for a long time, such as while sleeping or traveling long distances, can strain your back muscles and you may experience discomfort and pain in the lumbar region.

It is important to detect these sensations in time and take preventive measures to relax your back.

Exercises for the lower back for pain in men

If blood circulation and metabolism deteriorate, which may be associated with the type of activity, back pain appears, and in particular in the lower back. In this case, yoga for the back has a very positive effect.

Exercises for the lower back for pain in women

For women, a common cause of lower back pain is insufficiently strong back muscles: they are unable to keep the vertebrae from putting excessive pressure on the intervertebral disc, it becomes deformed, puts pressure on the nerve - and pain is born.

In this case, it is important to strengthen the back by performing asanas such as shalabhasana and navasana, and also to compensate by performing the cat cycle (bending and rounding the back).

Exercises for acute lower back pain

Of course, it will be better if you can avoid pain and problems in the lower back. However, if it already happens that you feel pain in the lower back, we offer 5 simple exercises that will help overcome this limitation.

Please note that this is only the physical aspect of the explanation for lower back pain. From the point of view of the law of cause and effect, as well as the structure of the human subtle body, there is another explanation.

There is an explanation that lower back pain is due to the fact that most people spend a lot of energy through the svadhisthana chakra, that is, on various sensual pleasures (food, sex, etc.). If a person is emotionally and sexually incontinent, this clogs the svadhisthana chakra (one of the energy centers), thus forming habits and addictions. Svadhisthana is associated with the tongue and the sense of taste. Its impact on the deep layers of the personality causes a selfish feeling, a sense of “I”. You can read more about chakras in this article.

We advise you to study - Treatment of cervical osteochondrosis according to Bubnovsky

Essence and basic principles

Patients suffering from acute or chronic pain avoid physical activity, believing that it only worsens their condition. Until recently, doctors insisted on bed rest.

This allows you not to feel acute pain, however, when lying down for a long time, the muscles weaken even more, and when the patient gets up, the discomfort returns and even intensifies. Therefore, modern experts advise returning to physical activity as quickly as possible after the acute pain subsides.

We advise you to study - How to treat spinal curvature

Exercises, when done correctly, are an important part of the process to strengthen, improve and maintain normal back function. When performed regularly, the likelihood of injury and pain decreases, and overall health improves.

There are several popular techniques that can improve your back condition:

Bubnovsky gymnastics. The exercises developed by the doctor of medical sciences are considered the most effective today. Gymnastics is based on the method of kinesitherapy (motion therapy). A special set of exercises allows you to achieve a certain therapeutic effect. The technique helps to cure pathologies of the musculoskeletal system without the use of medications.

Main principles of classes:

correct breathing;
compliance with exercise technique;
strict order of exercises;
refusal of medications;
use of additional methods (swimming pool, massage treatments);

Dikul's technique, which is based on the personal experience of the author, who suffered a spinal fracture. It is recommended to be used as the main method of therapy at the initial stage of the disease. If the pathology is advanced and hernias have appeared, then gymnastics can be used as part of a complex treatment. The exercises are also suitable as a preventive measure for those who have to work standing or sitting for a long time. The main goal of the classes is to achieve optimal muscle condition, relax tense ones and tone weak ones.

Basic principles of gymnastics:

gradual complication of exercises. This helps prepare the muscles of the back and spine for higher loads;
self-control
It is important to maintain regularity and dosage of loads. When performing the complex, it is necessary to monitor your well-being, pulse and blood pressure;
strict implementation of the rules

Exercises must be performed in the correct sequence, without changing the number of repetitions and approaches. It is only allowed to increase the load if the activity seems too easy;

Evminov's technique. It was developed by rowing coach V. Evminov with the goal of restoring health and preventing the development of spinal pathologies. Exercises strengthen the muscle corset, improve nutrition and restore the components of the intervertebral disc structures, eliminate pain and spasms. The technique is used for postural disorders, scoliosis, osteochondrosis, hernias and other diseases of the spine. To perform the exercises, you need a special simulator - the Evminov board. The principle of operation of the device is traction of the spine and simultaneous training of deep muscles in its different parts. Basic principles of the methodology:

unloading of the lower back under the influence of the weight of the lower body;
relaxation and stretching of spasmed muscles;
formation of a muscle corset, increasing its fixing and stabilizing functions of the spine.

Consolidate the result

To maintain the health of the spine and consolidate the result, in addition to exercises, you must:

watch your posture. You should always try to keep your back straight. Due to incorrect posture, the nerves between the vertebrae are compressed, which contributes to the appearance of pain. While working, you need to take short breaks to walk, reducing the tension in the back that occurs if a person is forced to sit for a long time;
Healthy food. It is advisable to avoid eating fatty, refined and sweet foods, fried foods, and fast food. When consuming such products, toxins accumulate in the body, which provokes the development of various pathologies, including those associated with the spine;
monitor your weight. Those who suffer from excess weight experience back pain more often due to the increased load on the spine;
Do massage. For the purpose of prevention, you can perform the procedure once a week. Thanks to the massage, the tone of the back muscles is maintained, the spine relaxes, and tension is relieved;
do not lift weights. If it is impossible to avoid lifting weights, you need to do it correctly. First you should sit down, then grab the object with your hands and gradually straighten up;
take vitamins. For the health of the spine, complexes with magnesium and calcium are necessary;
quit smoking. Under the influence of nicotine, the water balance in the intervertebral discs is disrupted and their fragility increases;
sleep on a hard bed on your side. This position helps relieve tension from the back. It is better to avoid positioning on your stomach, in this case the load on the spine increases;
don't ignore the pain. If you experience discomfort in your back, it is better to temporarily stop working and rest. If necessary, you can take a painkiller. If the pain is pronounced, numbness occurs, or discomfort radiates to the lower limb, it is better to visit a doctor.

Causes of pain in the lower back

There are many reasons that cause pain in the lumbar spine. For ease of understanding, they can be divided into two types:

Primary – pain is caused by disorders and damage in the spinal column itself;
Secondary – pain is associated with acute and chronic diseases of organs located directly in the lumbar region.

The global cause of most primary health problems in the lumbar region is a sedentary lifestyle, as well as improper behavior when placing stress on the spine. Since a person's lumbar region bears the brunt of the load, muscle weakness in this area can be detrimental. With a sedentary lifestyle, the load does not disappear, but is only redistributed. With weak muscle development, sudden loads on the spine lead to sprains and pain.

One of the most common diseases of the spine is osteochondrosis. It absolutely causes lumbar pain. Osteochondrosis is often accompanied by spinal curvatures – lordosis, kyphosis or scoliosis. A characteristic feature of the disease is that turning the body sideways, forward and backward is difficult.

Osteochondrosis is a pathology of the cartilaginous surfaces of the bones of the musculoskeletal system, in particular the spine

Kidney diseases

Lumbar pain can be caused not only by disorders in the spinal column, but also in the internal organs of the lumbar region. The risk group is the kidneys. They react quickly even to ordinary hypothermia. The result is acute pain, and with regular sitting on cold surfaces and drafts, kidney failure is possible.

Painful sensations with radiculitis are associated with the process of death of the nerve roots of the spinal cord. For a long time, radiculitis was considered an age-related disease. Today the situation has changed - radiculitis is not uncommon at the age of 30 or even earlier.

Excess weight

Excess body weight is fraught with lower back pain, because there is increased stress on the spine. Intervertebral discs experience constant overload, the human skeleton suffers greatly in all positions, except perhaps lying down. This is why overweight people suffer from musculoskeletal diseases much more often than thin people.

Excess weight negatively affects the spine, changing its biomechanics

Walking on all fours

Walking on all fours is often used by obstetricians and gynecologists as a method of preventing blood stagnation in the lower sections of pregnant women. Rheumatologists also advise elderly people to perform this exercise daily, in case of injury to the spine, sacrum and after surgical interventions, in the first days of the recovery period. Walking on all fours is an effective way to relieve back pain associated with pinching or injury to the spine.

Walking on all fours, or a method called "relaxation step"

It is recommended to get into cat pose and walk back and forth around the room. The exercise should be performed for 1-2 minutes. Then you can change the trajectory of movement - left and right.