Lower back problems can be easily managed by the individual. This will save you money and allow you to get faster relief. Lower back pain can be caused by unusual positions or doing heavy exercises. Lower back pain could occur if your attempt to lift a heavy item or to grab something. This type of pain can last for several days. The pain relief you seek may come in many forms. This article will show you how to deal with your physical challenges and not resort to surgery or drugs Rückengymnastik.
Complex bones, muscles ligaments, nerves, ligaments and muscles make up the lower back. This part can adapt to a wide range of functions and movement. This complex area makes it easy to sustain injuries. Most of the pains stem from our modern lifestyle. We rarely have time for exercise. You should consult a specialist physician if your lower back is hurting. In the case of minor back problems, the cause is strained ligaments and muscles around the lumbar region. Some lower back exercises may be able to help you get relief. It includes:
* Initial exercise program
Ankle pumps, heel slides, abdominal contractions, wall squats, heel raises and ankle pumps are some of the first exercises. In the initial stages you will need to do the ankle pump. You need to lie flat on your back and lift your ankles. This can be repeated 10 times. This is one simple lower back exercise that can be done to strengthen your lower lower back muscles.
* Intermediate exercise program
After the initial program, it is possible to move onto the intermediate set. These exercises are specifically designed to relieve pain. This program includes “simple hip to chest stretch”, as well “hamstring stretching” and many other. For the simple knee stretch to chest, you will lie flat on your side, bend your knees and raise one knee to the chest. The other knee should be bent behind the knee. Relax for a bit and then release it. Repeat the exercise on each side for several minutes.
* Lumbar stabilization exercises
This is a good lower back exercise that helps stabilize the lumbar. The Swiss ball is used to do this. To do it, you need to lie on one side and place your calves on top of the ball. Your knees must be bent. Begin to contract the abdominal muscles as you slowly straighten out one leg.
* Bridge exercise
Your arms should be straight when you begin the exercise. Keep your feet flattening on the floor. Bend your knees. While slowly lifting your hips from below, contract the butt and hamstring muscles. Next, slowly return to the original position. Bridge exercise, which is quick and painless, is one of the most effective lower back exercises.