A healthy back is the basis of well-being, as well as an indicator of the state of the body. The spine has a large load, which can adversely affect its condition; the result is discomfort, a feeling of stiffness, and pain. Special exercises for lower back pain can help with this.
Dog Pose
This is a yoga exercise. Lie on the floor and slowly shift your body weight onto your hands. Keeping your feet on the floor, stand on straightened arms. From this position, slowly move your palms towards your legs, leaving your feet flat on the floor. The lower back must be bent and then straightened. Move your hands closer to your legs and hang for a few seconds, lowering your arms and body down, then gradually straightening up. Repeat 3-4 times.
Rolling in the Fetal Position
Lie on your back and bend your knees. Pull them up to your head, wrapping your arms around them. Try to round your back as much as possible, which will increase the area of impact of the spine and increase the effectiveness of the exercise. Roll in this position for 30 seconds. After a minute of rest, repeat the exercise (3-5 times in total).
Fish
Lie on your stomach with your legs together, and place your hands along your torso, palms down. Leaning on your hands, gradually lift your head and chest off the floor. Try to concentrate the load on the back muscles as much as possible. Perform the exercise smoothly, without sudden movements. It is advisable to perform 2-3 sets of 5-7 times, the number can be reduced depending on how you feel. A variant of execution with a delay at the upper point of separation from the floor is possible. Back strain during this exercise is unacceptable.
Half Bridge
Starting position — lying on your back, knees bent, arms extended along the body. Take a deep breath and as you exhale, lift your pelvis as high as you can. The shoulder blades remain on the floor, and the feet are pressed to the floor. Hold the position for a second and slowly return to the starting position. You can increase the effectiveness of the exercise by placing a cold heating pad or crushed ice wrapped in a towel under your lower back.
The exercises are safe and worth doing 3-4 times a day, doing about 10 repetitions per set. Relief comes almost immediately after the complex is completed; To achieve the best effect, the exercises can be repeated several times a day.
