Are you bothered with acute low back pain? Here are 6 good exercises that can relieve low back pain, strengthen your back and reduce the incidence of lumbago. If you have any questions regarding exercises, health or exercise, please contact us Facebook or YouTube.
The exercises you can perform naturally depend on the cause of your pain. Here we have tried to create a generalized guide for exercises and positions that can alleviate acute low back pain and lumbago - we also strongly encourage you to seek active treatment at clinics for your symptoms and ailments. In some cases it may also be useful to use a so-called lumbar backrest to relieve painful muscles and joints. Otherwise, you are encouraged to supplement these exercises with walking, biking or swimming - as your back allows. Feel free to search the search box for several good practice guides we have posted in the past. When you feel better, we recommend these abdominal exercises og these hip exercises.
1. Emergency position (90/90 position)
We start with a position that we have chosen to call the "emergency position" or as we personally call it: the "90/90" position. This is a position where research has shown that you have the least possible pressure on the lower vertebrae and muscles in the lower back - you should not lie in it for too long, and it is otherwise encouraged to keep moving within what the back allows.
Lie flat on the floor with the femur at 90 degrees and the calves at 90 degrees, as illustrated in the picture - you may want to roll a thin towel and place it in the basket on the lower back. In case of acute low back pain, you may try to lie in it for example 3-5 times a day for about 30 minutes at a time. It may be beneficial to combine this position with icing, as the guidelines are "20 minutes off, 20 minutes on, repeat".
Lying stretch of the seat and lower back
This exercise stretches the gluteal muscles and piriformis - the latter is a muscle that is often involved in sciatica and sciatica. Lie flat on the floor with your back down, preferably on an exercise mat with support under your neck. Then bend the right leg and place it over the left thigh. Then grab the left thigh or right leg and gently pull towards you until you feel that it stretches deep on the back of the thigh and the gluteal muscles on the side that you stretch. Hold the strain for 30 seconds. Then repeat on the other side. Performed over 2-3 sets on each side.
3. Butt against the heels (Back Exercise)
This exercise stretches and mobilizes the spine.
Starting Position: Stand on all fours on a training mat. Try to keep your neck and back in a neutral, slightly extended position.
Stretch: Then lower your butt to your heels - in a gentle motion. Remember to maintain the neutral curve in the spine. Hold the stretch for about 30 seconds. Only clothes as far back as you are comfortable with.
Repeat the exercise 4-5 times. The exercise can be performed 3-4 times daily.
4. Easy side mobilization (Knee roller)
An exercise that mobilizes the back and stretches nearby muscles. Should be performed with caution and with quiet, controlled movements.
Starting Position: Lie on your back - preferably on a training mat with a pillow for the headrest. Keep your arms straight out to the side and then pull both legs towards you. Try to relax your upper body as you do the exercise.
execution: Let your knees fall slowly from side to side while keeping your pelvis naturally - make sure both shoulders are kept in contact with the ground. Do the exercise with gentle movements and hold the position for about 5-10 seconds before moving slowly to the other side.
5. Abdominal backing
An activation and mobilization exercise that goes into the backward bending movement - also known as extension.
This exercise extends and mobilizes the lower back in a gentle manner. Lie on your abdomen and support your elbows with your palms facing the floor. Keep your neck in a neutral position (not bent) and stretch back slowly by applying pressure down through your hands. You should feel a slight stretch in your abdominal muscles as you stretch back - don't go so far as to hurt. Hold the position for 5-10 seconds. Repeat over 6-10 repetitions.
6. Leg to chest (exercise for lower back and seat)
This exercise aims to increase the movement of the lower back and stretch the muscles of the seat and lower back. Lie flat on the floor with your back down, preferably on a training mat with support under your neck. Pull your legs up against you until they are in a bent position.
Then bend one leg up against you until you feel it stretch gently in the seat and lower back. Hold the stretch for 20-30 seconds and repeat 3 times on each side.
Alternatively, you can bend both legs up to the chest - but we recommend using it only when you have less pain, as it puts slightly higher pressure on the discs in the lower back.
Other relevant self-measures and support products
- Movement: Go for a walk at your own pace and preferably in rough terrain - but if the back pain is so strong that this does not work then you have to adapt the movements accordingly.
- Back support: En adjustable lumbar backrest (click here to read more - opens in new window) can give you better stability and pain-relieving relief when you need it most. With overactive and painful muscles in the lower back, it can help with relief so that they have a chance to calm down to a normal tension level. Lumbar backrests also work by providing better back posture (prevents cramped posture and inverted curve in the lower back), as well as compression and heat that can contribute to better blood circulation.
- Pain Relieving Cold Spray: Biofreeze is a natural pain-relieving cold treatment that can alleviate pain and provide symptom relief.
Biofreeze (Cold / cryotherapy)
VIDEO: 7 Exercises against Osteoarthritis / Wear in the Hip
Here are 7 gentle exercises for hip osteoarthritis, which can also be used in acute back pain. Show respect.
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NEXT PAGE: - Low back pain? You should know this!
What can I do even for low back pain?
1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.
2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:
3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.
4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.
5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).
Also read: - 5 Exercises against Sciatica
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