Exercises for the lower back

The basis of maintenance therapy for problems in the spine is exercises for the patient with a lower back. If you perform them regularly, the pain syndrome will recede. It is important to distinguish the reasons for which the back hurts, and from this select the exercises.

Exercises for stretching the loins of Dr. Bubnovsky

The famous doctor Bubnovsky opened his centers in many cities, but apart from such help he also developed a set of exercises that help to effectively relax your back and ease pain. They are suitable for home use. Consider these exercises for the waist and back:

  1. Take emphasis on your knees and palms. Relax your back.
  2. Take emphasis on your knees and palms. On exhalation, the back is curved upwards, on inhalation - bend downward. Perform the exercise slowly, calmly, without sudden movements. Up to 20 repetitions in 1 approach.
  3. Take emphasis on your knees and palms. Arms bend, exhale the body on the floor. From this position, straighten the arms, lower the hips on the heels and feel how the muscles of the waist stretch. Repeat 5 times.
  4. Lie on your back, legs bent, hands along the body. On exhalation try to tear off the pelvis as high as possible, on inhaling - lower it. Repeat 10-30 times depending on your physical fitness.
  5. Lie on your back, legs bent, hands behind your head. Press your chin to your chest and bend your body as you exhale, tearing your shoulder blades off the floor and touching your elbows with your knees. This exercise can cause pain. Repeat until you feel a burning sensation in the press area.
  6. Take emphasis on your knees and palms. Slowly pull the trunk forward, while maintaining the emphasis.
  7. Take emphasis on your knees and palms. Sit on your left foot, pulling the right back. Pull the left leg down by lowering it. The right arm and left leg should move to be bent. With your left hand, stretch forward. Then repeat for the other side. All movements are smooth! Up to 20 repetitions in 1 approach.

If you are looking for exercises for the lumbar region with osteochondrosis, consult your physician before doing this, if you can use such a complex.

Isometric exercises for the muscles of the waist and spine

Isometric gymnastics is recommended for anyone who leads a sedentary lifestyle, has uncomplicated osteochondrosis or a herniated spine, is in a rehabilitation period after a back injury or suffers from osteoporosis. Perform exercises should be daily for 10-15 minutes, and eventually increase this time. You should start with 5-6 repetitions of each exercise.

  1. Lie on your back, bend your legs, stretch your arms along the body. Do your hand movements as if you are swimming and feel the resistance of the water. Press and spin should be strained. At the maximum stress point, stop, wait 5 seconds, and then relax.
  2. Lie on your back, bend your legs, stretch your arms along the body. Perform movements as if you are swimming with your feet. Raise them to the angle of 90 degrees, but you can and less if you do not get it so far.
  3. Lie on your back, bend your legs, stretch your arms along the body. Maximize the area of ​​the genitals. Relax.
  4. Stand on all fours, strongly pull in the stomach, strain the buttocks, keep your back flat. Be like in this position.
  5. Lie on your back, bend your legs, stretch your arms along the body. Maximize the tension of the press . Then relax it completely.

Exercises for the waist are useful not only for those who have experienced problems, but also for people who have just begun to feel uncomfortable in this area because of fatigue or for other reasons.