Exercises to stretch the back. Effective lower back stretching exercises

The support of our entire body is the spine. His health depends not only on coordination and beautiful posture, but also plasticity of movements, the ability to move freely, health internal organs. Exercises for stretching the spine and back will help improve the condition of the muscular frame of the vertebrae.

In order to be able to freely rotate the body in different directions, the discs between the vertebrae must be elastic. It is due to them that almost all body movements are made. In children, their plasticity is higher due to the fact that at a young age the space between the vertebrae occupies almost 50% of the entire length of the ridge, while with gradual maturation it decreases and, accordingly, the former flexibility of the back is lost.

Test plasticity intervertebral discs you can even at home. It is enough to stand on a flat surface, feet shoulder-width apart and try to touch the chest with your chin. If you hear a crunch, then it's time to do the stretching of the back. Slopes are also a great test. In a normal state, a person should bend forward to freely touch the toes, and in the side - the shins.

What contributes to the development of flexibility of the vertebrae?

Usually those who exercise regularly or are simply active are flexible and well stretched back... And they are not worried about how to improve her condition. But the rest should know how to properly develop the flexibility of the vertebrae and maintain it.

Stretching the muscles is ensured only by regular sports. This can be sets with a trainer or exercises for 15 minutes a day. Constancy is what is important in this matter.
In the office or at home, being in one position for a long time is very dangerous for the spine. Therefore, it is important to get up more often and do a light warm-up, stretching and turning in different directions. For this it is developed.
Protect your back from heavy loads, do not lift weights, avoid sudden movements, distribute the weight evenly on both hands, etc.
The constant wearing of heavy outerwear or tight-fitting clothing negatively affects the flexibility of the vertebrae, etc.

It should be remembered that the development of back flexibility begins with proper nutrition... It is necessary to enrich the diet with food that contains vitamins of group B, D and calcium. It is very healthy to eat hard cheeses, nuts, seafood, liver and jellies. But it is better to cut down on salt intake. Adequate water intake is also important.

Loads to improve back flexibility

Stretching the spine is especially important for those who lead a predominantly sedentary lifestyle. Over time, it becomes more and more difficult for them to do normal exercises, and any insignificant load is difficult to bear. To regain flexibility, you need to stretch your back well and start regularly.

For beginners in this business, the exercise on the bar is perfect. It is enough to hang on it, trying to completely relax the whole body. This will reduce the stress on the spine, and it will be easier to regain the lost plasticity of the intervertebral discs. The main thing is to hang freely, without straining the body, to feel how the entire spine is stretched.

This should be done constantly, and after a while, you can add other exercises to stretch the back. It is recommended to engage in special gymnastics, for example, perform and add loads in the form of:

Swimming in the pool helps to develop flexibility and relieve stress on the back muscles.
Walking in the park - to relax and strengthen the body.
Classes - to develop flexibility and eliminate spinal deformities.
- to improve posture and recovery from injuries.

Each exercise performed will bring you closer to the result. And if you exercise regularly, then in a few weeks your health will improve, and the spine will become more flexible.

Several popular exercises

Back exercises are useful even after strength training, it helps to relax well and consolidate the result. Here are some popular exercises that are recommended for stretching the ridge.

Cat pose. You should kneel down, resting your palms on the floor. On exhalation, the spine rises and stretches, the head drops down. On inhalation, the back bends, the head is up. You need to do 10-15 approaches. During the backbend, it is important to monitor your breathing, and raise your head only while inhaling. Thus, there is a gentle stretching of the upper back and lower back, and neck pain disappears.
Dog pose. The position is taken, as in the previous one, on a flat surface, resting your feet and palms on the floor. It is necessary to raise the pelvis, straighten the legs and back. The chin stretches to the chest. After a few minutes, you should return to starting position.
Cobra pose. You need to sit comfortably on the floor, lying on your stomach. The elbows should be slightly bent and palms should be placed at the level of the armpits. Having made an emphasis in the chest area, you should rise slightly. This way you can gently stretch the front of your back.
The forward bend also helps to stretch the back from the neck to the tailbone. This also involves the hip region. It is not difficult to perform the exercise, it is enough just to try to reach your feet with your fingertips for 30 seconds.

You can figure out how to correctly perform the approaches by looking at the photo, and you can add other exercises by studying the video tutorials. Even regular squats will help strengthen the back muscle.

How to increase the effect of your classes?

To make exercises to improve the flexibility of the back more effective, you can use it. It is important to choose a shell that is most suitable for this, for example, a rollerball. There are a few more recommendations that will help both men and women improve the effect of each workout.

You need to work out only in comfortable clothes so that it allows the skin to breathe and does not restrict movement. For example, in .
Shoes should be discarded altogether to improve blood flow during exercise.
Back stretching exercises are best performed on or on a special pad.
It is worth starting an exercise with warming up the muscles. Even a little warm-up will help you prepare perfectly and transfer the load easier. It can be jumping in place, turning the body, squatting, or more.
When using a back stretch machine, jerks or jerky movements should be avoided and the number of repetitions should be increased gradually.
You need to do at least 4 times a week, while the lesson itself should last 15-20 minutes. This will achieve good result without serious investment of time.

Exercises for back flexibility are universal and are usually recommended for everyone, but before starting it is better to consult with a specialist if there is joint pain, heart disease, or previous spinal injuries. The rest of the lesson to improve flexibility can be included in the morning exercises.

Anna Mironova

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The spine is the skeleton of the human body, a complex structure created by nature to ensure the vital functions of the body. But even such a strong rod can malfunction. Therefore, over the years, there is a crunch, grinding, pain in the lower back, neck or thoracic region, as well as constraint in movement. These are the most common symptoms of spinal problems. To prevent their occurrence, or at least prevent the chronic stages of the disease, you need to do exercises to stretch the spine.

Health Benefits of Stretching - Why Stretch Your Spine?

Spine stretching exercises provide:

Flexibility and freedom of movement at any age.
Disease prevention.
No pain or reduced pain.

The spine, as mentioned earlier, is a complex construction. It consists of bones - vertebrae, cartilage-shock absorbers - intervertebral discs, and a muscular corset that flexes and unbends the back. These muscles are in constant tension. BUT sedentary work and a sedentary lifestyle adds stress to them.

Rest is vital for the muscles of the back, but even at night our spine cannot always relax. So, uncomfortable posture or an inappropriate pillow makes him bend, as a result of which the muscles have to work at night. After such a night, a person will suffer from back or neck pain. Stiff muscles will not allow you to move freely, work and just live fully.

Contraindications for spinal stretching - don't forget to consult your doctor!

All activities have their own contraindications, and stretching is no exception.

Stretching for osteoporosis, arthritis and osteochondrosis is strictly prohibited.
It is not recommended for diseases of the heart, blood vessels and hypertension.
An obvious contraindication is thrombosis.
Caution medicine refers to stretching during pregnancy and menstruation. You need to listen to your feelings and consult a doctor.
Viral diseases, colds and fever act as a limitation.
Observe general rule physiotherapy exercises- do not overexert yourself, performing twisting and stretching through force. Also, do not exercise during periods of general weakness.

Simple exercises to stretch your spine at home - how to properly stretch your spine?

Before starting the exercises, you need to remember a few rules:

You need to start all exercises with a small amplitude so as not to injure the muscles.
You need to stretch smoothly, avoiding crunching.
To do exercises better evening and repeat them every day.
Relax your muscles as much as possible during exercise.
Breathe deeply and evenly.

Yoga exercises satisfy all the conditions for stretching the back.

So if you are or have ever been addicted to this species physical activity, then all of the following exercises will be familiar to you.

1. Stretching the chest
Starting position: standing straight, feet shoulder-width apart. You need to lower your head and bend in the thoracic region, while keeping the lower back straight. Stretch upward, as if you were being pulled by the shoulder blades by invisible threads. It is very important to keep your back muscles relaxed. Hold this position for 10-15 seconds.

2. Leaning forward
From a standing position, feet shoulder-width apart, bend forward, touching the floor with your palms. Relax all the muscles in your back and legs. Additionally, the slopes can be spring-loaded.

3. Slopes 1
The starting position is the same as in the previous exercise. When tilting, you need to touch your legs with your forehead, and grab your shin with your hands. Of course, not everyone will succeed in doing this the first time. But after a while, when you have developed enough flexibility, you can do this exercise without any problems.

4. Slopes 2
Starting position: standing with one leg forward. It is necessary to perform forward bends, touching the knee of the extended leg with the forehead. Hold the position of the body for 30 seconds. Remember to breathe evenly and deeply and relax your muscles.

5. Downward-facing dog
From a standing position, feet shoulder-width apart, you need to tilt and rest your palms on the floor. Then, stepping backward, set the distance between your feet and hands to 120 cm. Thus, your body should represent one large letter "L". Stretch your tailbone up, do not lower your head and do not bend in the neck. It is more convenient to spread the fingers apart for greater emphasis, and keep the feet parallel to each other.

6. The lock behind the back
Sitting or standing, you need to put your hands behind your back, one on top over your head, and the other on the bottom and close them in the lock.

7. "Praying mantis" behind the back
To perform this exercise, you need to take your hands back behind your back and fold them in a praying position so that your palms are on the thoracic spine. Take your elbows back to lean forward rib cage... Hold this position for 15 seconds.

8. Stretching up
Starting position: standing, feet shoulder-width apart. It is necessary to reach up with raised hands, while not climbing on toes.

9. Cat
Sitting on your knees, lower the pelvis on your heels, and bending over, with outstretched arms, reach the floor in front of you. It is important to relax your back and bend as much as possible in it, visually trying to round the ridge.

10. School flexibility exercise
Starting position: sitting on the floor with straight legs. To perform this exercise, you need to bend forward, grabbing the stupas with your palms, and touch your knees with your forehead. Hold your body position for 15-20 seconds.

11. Hanging on the horizontal bar or Swedish wall is also an effective spinal stretching exercise.

12. Upward-facing dog
Starting position: lying on your stomach, arms bent at the elbows, set at chest level. As if stretching, straighten your arms and stretch your chin up. Be sure to relax your muscles while doing this.

13. Stretching
It is not for nothing that all animals, like children, stretch after sleep. This natural reflex helps to stretch the muscles not only of the back, but of the whole body. When you wake up early, stretch properly in the morning.

14. Twisting the body to the right and left.

15. Swimming is very beneficial for the health of the spine. It relieves stress on the main "working" muscles human body and gives work to the "sleeping" muscles that carry a static load.
The ancients believed that the spine is a storehouse of human energy, and this is partly true. Indeed, in spinal column is not only spinal cord but also many important neurons and blood vessels.
Therefore, the health of the spine is the health of the whole organism.

Take care of your back, and then lightness and mobility will never leave you!

The modern life of most people develops in such a way that most of the time is spent in sitting position at work. Naturally, it is not anatomically correct, therefore it causes various diseases of the musculoskeletal system. Minimal or no physical activity increases over time muscle tension, as a result of which the process of supplying tissues with blood is disrupted. This leads to numerous diseases that limit human mobility - osteochondrosis, radiculitis, intervertebral hernia.

Experts have created exercises that partially restore the work of the musculoskeletal system. How to stretch the spine, what effective exercises are, we will consider in this article.

Traction problems

Most often, back pain and limited mobility are associated with a displacement (change) in the position of the intervertebral discs, which causes pinching of the nerve endings of the spinal cord. In order to remedy this situation, special rehabilitation measures have been created, which allow not only to stretch the spine at home, but also to carry out procedures in a clinical setting.

Spinal traction is designed to solve the following tasks:

relaxation and maximum reduction of muscle tension;
minimizing pain;
bringing the blood supply system to normal operation;
decrease in pathological pressure on nerve endings.

Positive influence

In some conditions, there is nothing better than stretching the spine to relieve the patient's condition.

The positive results of traction are:

an increase in the distance between the vertebrae and the flow of intervertebral fluid into the cavity in the right amount;
reduced pressure on the discs;
strengthening the back muscles;
straightening the curvature of the back;
improved posture;
increased blood flow in the vessels.

The hood is especially useful in the following conditions:

kyphosis;
scoliosis;
violation of posture;
back muscle spasms;
fractures and dislocations or displacement of the spinal column;
hernia;
pain in various parts of the spine.

Traction mechanism, pros and cons

During the procedure, there is a slow movement in different directions, which causes a drop in excessive pressure between the discs, and the nucleus that has fallen out is able to return to its natural position.

Extension of the spine with a hernia formed reduces or completely eliminates the pressure on the nerve endings, this causes relief of pain.

The procedure also leads to an improvement in blood circulation, a decrease in swelling, and a normalization of metabolic processes in bone tissue... Stretching and relaxing the back muscles will tone them up and strengthen the muscular support of the spine.

There is a debate among doctors about whether it is possible to stretch the spine without negative consequences. There is no consensus on this issue, so patients need to know not only about the advantages, but also about the possible disadvantages of the procedure.

The indisputable advantages include:

a real possibility of correcting pathologies of the spine and pain relief without the use of surgical intervention and long-term conservative treatment;
quick release of tension and spasms;
strengthening muscle tissue;
relief from edema;
elimination of pinched nerves.

Possible disadvantages are as follows (including with an incorrectly performed procedure):

the existing probability of the return of the disease;
microscopic cracks of the annulus fibrosus may appear;
injuries to adjacent vertebrae;
increased disc prolapse;
swelling and inflammation.

How to perform procedures

To correct the painful situation, experts recommend doing the stretching of the spine systematically, every day. It is argued that only in this case the maximum positive effect can be obtained from the procedure with the consolidation of the result. Otherwise, it is quite possible that the reversibility of the pathological condition will become a reaction to short procedures; it is highly likely that the elongated spine can return to its wrong position.

When giving recommendations on how to properly stretch the spine and perform exercises, doctors advise to gradually increase the range of motion in order for an untrained body to avoid muscle injury. Training should take place slowly, smoothly, in a relaxed state. Before starting classes, you need to get the advice of a specialist about the possibility of their conduct. For any manifestations of discomfort or crunching in the joints, it is imperative to consult your doctor again.

Contraindications

There are a number of contraindications, the neglect of which can aggravate disorders in the human body. Before you start doing exercises that stretch the spine, you should consult with your doctor.

The list of contraindications is as follows:

inflammation or swelling of the spine;
infectious diseases;
osteoporosis;
recovery period after surgery;
epilepsy;
bleeding of various etiologies;
mental disorder;
joint diseases;
thrombosis;
arthritis;
hypertension;
oncological diseases;
obesity and weight over one hundred kilograms;
diseases of the heart and blood vessels;
age under 16 and after 70.

Also, you should not do the exercises that stretch the spine on your own for women who recently gave birth.

Effective exercises for the home

There are a number of simple yet effective spine exercises that you need to do at home on a daily basis.

Most suitable workouts for untrained people:

You need to lie on a flat, hard surface and stretch your arms along your body. Raise your hands up and grab your feet with your hands, and straighten your knees as far as possible. Next, you should strain your buttocks and press your back to the surface. Try to stretch down with your heels, and stretch your hands up with the toes of your feet.
Another exercise showing how to stretch the spine at home is popularly called "Cat" as it resembles her movements. In the starting position, you should kneel down, rest your hands on the floor and make alternating movements with deflections in the back, then down, then as much as possible up. Perform the exercise slowly, linger in the upper position for a few seconds.
The starting position is to stand upright, the back is relaxed, the arms are freely lowered down. Tilt the body ninety degrees forward, head down, round your back as much as possible, your arms hang freely to the floor. Tighten the press, feel how the back is stretched.

Horizontal bar

Also, at home, you can use a horizontal bar to stretch the spine. This is a well-known device that almost everyone has at home or in the yard. Sports equipment Easy to fit between two walls or do exercises on a doorframe.

Before stretching the spine on the horizontal bar, you should evaluate your capabilities. For an unprepared person, a low level bar is suitable, which will allow you to hang from bent knees touching the floor with toes. For those who are more trained, you can exercise at normal height.

Perform following exercises:

simple hangs on hands;
light rocking;
careful turns of the body to the left and right;
lifting legs bent at the knees;
pull-ups on the arms, while the elbows should be parallel to each other.

If the exercises are performed at a standard height, it is forbidden to jump abruptly after their completion.

Dikul stretch

Another exercise, how to stretch the spine at home, is advised by the famous doctor-chiropractor Dikul.

To perform stretching, put two chairs with their backs to each other, stand between them. Place rollers of towels on the backs, on which you then rest your armpits, bending your knees and hanging. To increase the effect, you can tie bottles filled with water to your feet. In this position, you can make slow and gentle knee turns to the left and right.

Simulators

Specialists have created several types of simulators for performing stretching exercises - these are US Medica, Air Nobius, Magic Back Support devices, as well as inversion tables (this equipment is used in a clinical setting), thanks to which a quick positive effect is achieved.

During the examination, the attending physician will direct you to the office where the spine is stretched and give recommendations on how to perform the exercises.

In addition to dry drafts, there are underwater procedures performed under stationary conditions. During them, the patient is placed on a movable base so that his back is under water - so the spine is most susceptible to manipulation. Wherein upper part the bodies are fixed, and a load is attached to the bottom. The loaded side is then gently lowered to an angle of thirty degrees while gently stretching the spine.

Evminov board

This device is also called a prophylactic agent. It is a special board with crossbars for hands on top. This part of the board is attached to the wall. Moreover, the angle of ascent is determined by the doctor - the higher it is, the greater the stretching of the spine.

How to lengthen the spine on the board correctly? The training program must be individually developed by a specialist, because this technique is traumatic.

The patient makes certain movements, holding the bars with his hands, leaning his back on the board. For exercise at home, it can be wall-mounted at an angle of up to 35 degrees. You should start the exercises in this initial position, and then (as you train) the board can be slowly raised higher.

Some doctors advise, if there are no contraindications, to lie down with your feet in the direction of the raised part of the board, fixing them on the crossbar, and in this position to stretch the spine.

Gleason loop

This trainer is designed for traction. The brace consists of two circular attachments made of fabric or rubber that are located on the chin and the top of the head.

The patient sits down on a chair, the back must be kept straight, feet resting on the floor. fixed on the head, and a fixed block is installed next to it. The end of the loop is thrown over the block, and a small weight is attached to it, as which at home you can use a bottle filled with water. The load, pulling the rope from the loop, forces the neck joints to stretch.

Traction with a hernia

Among people, a rather common pathology is a hernia - a prolapse of an intervertebral disc. Therefore, patients are often interested in how to stretch the spine with a hernia. The procedure does not differ from the standard stretching, with the only difference that it is carried out in an inpatient setting (hospital, sanatorium). The physiotherapy procedure is aimed at eliminating pain, discomfort in the back and reducing hernial protrusion through stretching of the spinal column, leading to an increase in the intervertebral space and a decrease in pressure.

The procedure is prescribed for hernias of any spinal region as an adjunct to medical treatment.

The indications for the appointment of the procedure are:

lumbar pain radiating to lower limbs;
pain in the spine when moving;
radiculitis;
violation of the natural curvature of the spinal column;
pinched nerve;
ankylosing spondylitis;
pathological proliferation of vertebral bone tissue.

Prophylaxis

Pathological processes in the spine lead to disruption of the functioning of the whole organism, painful sensations limit active life person. Therefore, it is important to prevent diseases of the musculoskeletal system and have information on how to stretch the spine.

Should adhere to simple rules:

hold correct posture and a flat back when sitting and walking;
when lifting and moving heavy objects, it is necessary to do this by squatting, and not tilting the body;
organize sleep correctly: the surface should be flat and comfortable - orthopedic mattresses are well suited for these purposes;
furniture, chairs must match the height of the shins for proper sitting.

It is very useful for the spine and the body as a whole to go in for swimming, do regular exercises or go in for walking (especially Scandinavian). Swimming is relaxing muscular system back, as a result of which the excess load disappears and the intervertebral discs are straightened. Charging should contain exercises that do not cause pain, movements must be performed with a wide amplitude and smoothly.

Low back pain is one of the most common problems that statistically affects one in three adults. If you do not deal with the elimination in time painful sensations in the back and lower back, then you can subsequently earn serious spinal disease ... We offer you a selection of effective exercises for low back pain to relax and strengthen muscles, as well as to increase the flexibility and mobility of the spine.

Lower back pain: what causes it and what to do?

The most common cause of back pain is a sedentary lifestyle and poor development of the corset muscles that are unable to support the spine. In addition, the cause can be various pathologies, excessive loads, or just a sharp awkward movement that provoked pain. Most of these problems can be neutralized with lower back exercises.

Because of what the lower back may hurt:

prolonged stay in one position;
weak back and core muscles;
excessive loads or non-compliance with the exercise technique;
hypothermia of the body;
rachiocampsis;
osteochondrosis;
a lot of excess weight;
improper diet and vitamin deficiency.

In order for lower back pain not to cause serious problems with the spine, it is necessary to perform special exercises for the lower back that will help relieve discomfort, relieve pain, heal the body and serve as a good preventive measure. It is not for nothing that the basis of rehabilitation after back injuries is physiotherapy exercises and gymnastics for the spine.

Why is it useful to do lower back exercises:

Reduces pain in the lower back due to stretching and relaxation of muscles
Strengthens the spine and increases its flexibility
Increases blood circulation, which saturates the joints and vertebrae with nutrients
Strengthens the corset muscles that support the spine
Posture improves
Eases the work of the heart and lungs
The hormonal background is normalized
Reduces the risk of hernia, osteochondrosis and other pathologies
Improves the work of the pelvic organs and the abdominal cavity

A set of exercises for back pain should include: stretching exercises andmuscle strengthening exercises . During exacerbations, tension in the muscles is observed, therefore, first of all, they must be relaxed - for this, a stretching complex is performed (stretching) muscles. To prevent back pain, you need to strengthen your muscles. When the back muscles are strengthened, the load on the spine decreases, since a significant part of the load is taken up by the muscle corset.

Rules for doing exercises for the lower back

1. It is not necessary to force the load and overload the lower back with exercises in order to reach the goal faster. Start with small loads, gradually increasing the duration of the session.

2. Exercises for the lower back should be done with the load and amplitude that is comfortable for you. Avoid jerking or jerking when doing lower back exercises to avoid aggravating the problem.

3. One or two workouts will not help solve the problem, try to do a set of exercises for the lower back on a regular basis. It will be enough to train 3 times a week for 15-20 minutes.

4. If you have a cold floor or cold weather outside, dress warmly and put a rug or blanket on the floor so as not to chill your lower back.

5. Exercise on a hard surface: a bed or soft mat will not work. During the exercises lying on your back, the lower back should be pressed to the floor.

6. Do not forget about breathing while performing a set of exercises for back pain. Exercise should be accompanied by deep, even breathing, each static exercise perform on 7-10 breathing cycles.

7. If while performing some exercises you feel discomfort in the lower back or spine, then it is better to skip such exercises. If during the exercise you feel acute pain, then in this case it is better to stop training altogether.

8. You should not perform the proposed set of exercises for the lower back during pregnancy, after a spinal injury or chronic diseases. In this case consultation with a doctor is required.

9. Remember that if you have some kind of chronic disease, then the set of exercises for the lower back must be selected individually. For example, with scoliosis, exercises for straightening the spine are shown, and with osteochondrosis and hernia - for stretching it.

10. If lumbar discomfort persists within a few weeks, see your doctor. Low back pain can be a sign of a serious medical condition. The sooner you start the treatment process, the easier it will be to avoid irreversible consequences.

Back Pain Exercise: Stretching

We offer you stretching exercises for the muscles of the lower back, which are suitable for eliminating pain spasms and as a prophylaxis. Linger in every pose20- 40 seconds , you can use a timer. Remember to do exercises on both sides, right and left. If some exercise gives you discomfort or pain, then interrupt it, the training should not bring unpleasant sensations.

From a position on all fours, take your buttocks back and up, stretch your arms, neck and back in one line. Imagine that your body has formed a hill: try to make the peak higher and the slopes steeper. You can simplify the position a little by bending your knees and lifting your heels off the floor.

Allie the journey junkie

Take a lunge position, lower the knee of one leg to the floor and take it as far back as possible. The second leg forms a right angle between the thigh and the lower leg. Stretch your arms up, feel a pleasant stretch in your spine. Hold this position and then move into the dove pose.

From the lunge position, lower yourself into pigeon pose. Cover the left heel with your right pelvic bone. You can deepen the position by pushing the left lower leg forward slightly. Pull your pelvis towards the floor. Place your forearms on a surface or lower your torso to the floor or a pillow - find a comfortable position based on your flexibility.

After doing pigeon pose, return to a low lunge and repeat these 2 exercises for the other leg. You can use yoga blocks or books:

For this very effective lower back exercise, take a sitting position with your legs extended in front of you. Place your leg over your thigh and turn your body in the opposite direction. This exercise not only allows you to stretch your back and lower back muscles, but also your gluteal muscles.

5. Seated bends

Remaining in the same position, gently lower your back to your feet. It is not necessary to make a full fold, it is enough to just slightly round the back to stretch in the spine. In this case, it is advisable to lower your head on some kind of support. You can bend your knees or spread your legs a little to the side - choose a position that is comfortable for you.

6. Bends in the lotus position

Another very useful exercise for lower back pain is bending in the lotus position. Cross your legs on the floor and bend first to one side, holding for 20-40 seconds, then to the other side. Try to keep your body straight, shoulders and body should not go forward.

7. Raising the leg with a strap (towel)

Now let's move on to a number of lower back exercises while lying on the floor. Use a strap, tape or towel and pull your straight leg towards you. During this exercise the back remains flat on the floor, the lower back does not bend. The other leg remains straight and flat on the floor. If you can't keep your leg outstretched and pressed to the floor, you can bend it at the knee. Hold this position for a while and move to the other leg.

Similarly, do another effective lower back exercise. Lying on your back, bend your leg and bring your knee up to your chest. When doing this simple exercise the lumbar muscles are stretched very well and pain spasms are reduced.

9. Raising the bent legs

This exercise in fitness is very often used to stretch the muscles of the buttocks, but for stretching lumbar muscles it fits the best. Lying on your back, bend your knees and lift them so that your hips and body form a right angle. Grab the thigh of one leg with your hands, and put the foot of the other leg on the knee. Hold this position. Make sure that the lower back is firmly pressed to the floor.

Another pleasant, relaxing lower back exercise is the Happy Baby Pose. Raise your legs up, bending them at the knees, and grab the outside of the foot with your hands. Relax and linger in this position. You can wiggle a little from side to side.

Now let's move on to the lower back exercise, in which the spine is twisted. Lying on your back, turn your arms and crossed legs to one side. The body seems to form an arc. In this exercise, a large amplitude is not important, you should feel a slight stretch in the lumbar spine. Hold this position for 30-60 seconds and turn to the other side.

12. Lying back twisting

Another very useful and important exercise for the lower back, which will help relieve pain in the sacrum area. Lying on your back, slowly unfold your pelvis and take your leg to the side, throwing it over the thigh of the other leg. The loin is lifted off the floor, but the shoulders remain on the floor.

Another simple exercise for lower back pain. Lie on your stomach and move your knee bent to the side. The other leg remains extended with both legs flat on the floor.

Get on your knees and spread your legs to the side or close them. As you exhale, slowly lean forward between your thighs and lower your head to the floor. With this relaxing lower back exercise, you will feel lightness throughout your body, especially in the back area. This is a resting pose, you can stay in it even for a few minutes.

You can also turn first in one direction, then in the other direction, this will help to better stretch the lumbar muscles.

Lie on your back again and place a small pillow under your hips and knees, with your feet touching the floor. Relax in this position for a few minutes.

Back Pain Exercise: Strengthening Muscles

Thanks to the proposed exercises, you can improve the mobility of the spine and get rid of discomfort in the lumbosacral region. In addition, you will strengthen the muscle corset, which will be an excellent prevention of lower back and back pain. Therefore, if you are often worried about lower back pain, then be sure to take note of these exercises. Please note that it is not recommended to do muscle strengthening exercises during exacerbations.

The cat is one of the most useful exercises for the lower back and back in general. As you exhale, round your back, push your shoulder blades upward as much as possible and draw in your chest. While inhaling, bend well in the lumbar region, directing the crown to the tailbone, and open the chest. Do 15-20 reps.

Hereinafter, photos from the youtube channel are used: Allie the journey junkie

In a standing position on all fours, while inhaling, we stretch the leg back, while exhaling, we group ourselves, pulling our forehead to the knee. Avoid touching the floor with your foot. Do 10-15 reps on each side.

3. Raising arms and legs on all fours

Remaining in a standing position on all fours, grasp the opposite leg with your hand and bend in the lumbar region. The abdomen is tucked up, the muscles of the buttocks and legs are tense, the neck is free. Stay in this position for 30 seconds while maintaining balance.

Get down on your stomach and lie down. Bend your elbows and spread them apart. Lift your body up, lifting your chest off the floor. Try to rise with your body, the neck remains neutral. Hold in the top position for 5-10 seconds and return to the starting position. Do 10 reps.

A similar exercise for strengthening lumbar, only in this version the hands are behind the head, which complicates the position. Both of these lower back exercises are a hyperextension option, but without the use of additional machines. Also do 10 reps.

Remaining in a prone position, lift alternately opposite hands and legs up. The movements of the arms and legs should be as synchronous as possible. Hold in the extreme position for a few seconds, try to perform the exercise efficiently. Do not swing your arms and legs mechanically. Repeat the exercise on each side 10 times.

Take your hands back and put them in the lock. At the same time, tear off the shoulders, chest, shins and knees from the floor, forming an oblong boat with the body. The exercise is not easy, so first try to hold this position for at least 10-15 seconds. You can do a few short sets.

While lying on your stomach, bring your arms back and grasp your feet with your hands. The hips, abdomen, chest and forehead remain on the floor. Take your shoulders away from your ears, do not strain your neck. Hold this position for 20 seconds.

You can also perform this version of this exercise for the lower back while lying on your side:

In a prone position, lift your shins up and lift your knees off the floor. Grab the ankles with the same name with outside... Bend as much as possible, lifting the hips and chest off the floor, body weight on the stomach. Imagine that the legs and torso are the body of the bow, and the arms are a stretched string. This exercise for strengthening the lower back is quite difficult, so you can gradually increase its amplitude and execution time (you can start with 10 seconds).

From a prone position, lift the body, leaning on the forearms and bending in the lower back and thoracic back. Stretch your neck, lower your shoulders, relax your neck and aim the crown of your head up. Hold the position for 20-30 seconds. The Sphinx Pose also helps to improve posture.

If you are uncomfortable with this exercise or are worried about lower back pain, then you can perform an alternative option with pillows:

From a prone position, lift the body, leaning on your hands and bending in the lower back and thoracic back. Straighten your arms, stretch your neck, aim with the top of your head up. Linger in the cobra for 20-30 seconds. You can spread your arms wide, so it will be easier to maintain the position. If you feel discomfort or pain in your lower back, then do not do this exercise.

Take a supine position with your legs bent at the knees. Lift your pelvis up, contracting your stomach and buttocks. Hold in the top position for 5-10 seconds and return to the starting position. This exercise is useful not only for the lower back, but also for strengthening the buttocks and abs. Repeat the bridge 15-20 times.

13. Table pose

Table pose is another effective lower back exercise. Take a table pose and linger in this position for 20-30 seconds, repeat in 2 sets. Please note that the hips, abdomen, shoulders, head should be in line. The legs and arms are perpendicular to the body. This exercise also opens up the shoulder joints well.

An excellent strengthening exercise for the muscle corset is the plank. Take a push-up position with your body in one straight line. Hands are placed strictly under the shoulders, belly and buttocks are tucked up. Hold this position for 20-30 seconds. You can repeat the exercise in 2-3 sets.

From the plank position, take the position of the "lower plank" - with support on the forearms. The body maintains a straight line, the buttocks do not rise up, the back remains straight without bends or deflections. Hold this position for 20-30 seconds. You can also repeat the exercise in 2-3 sets. After completing the planks, lower yourself into the child's pose and relax for 1-2 minutes.

Thanks again to the youtube channel for the images. Allie the journey junkie.

7 videos for lower back pain in Russian

We offer you a selection of videos for the back in Russian that will help you get rid of lower back pain at home, to strengthen the muscles of the back, restore the lost mobility of the spine. Workouts last from 7 to 40 minutes, so everyone can choose the right video for low back pain for themselves.

1. Improvement of the lumbosacral spine (20 minutes)

2. Exercises for the lower back (7 minutes)

3. How to relieve and strengthen low back pain (14 minutes)

4. Restoration of functions in the lumbosacral region (17 minutes)

5. Exercises for her lower back (40 minutes)

6. Mini-complex for the lower back in the subacute period (12 minutes)

7. Exercises for the lumbar spine (10 minutes)

In addition to the presented exercises for the lower back, an effective remedy for the prevention of back pain is pilates workouts ... Pilates helps to strengthen the postural muscles that support the spine, which can help you avoid back problems.

Be sure to read:

Health Benefits of Stretching - Why Stretch Your Spine?

Spine stretching exercises provide:

Flexibility and freedom of movement at any age.
Disease prevention.
No pain or reduced pain.

The spine, as mentioned earlier, is a complex construction. It consists of bones - vertebrae, cartilage-shock absorbers - intervertebral discs, and a muscular corset that flexes and unbends the back. These muscles are in constant tension. And sedentary work and a sedentary lifestyle add to their workload.

Rest is vital for the muscles of the back, but even at night our spine cannot always relax. So, an uncomfortable posture or an inappropriate pillow makes him bend, as a result of which the muscles have to work at night. After such a night, a person will suffer from back or neck pain. Stiff muscles will not allow you to move freely, work and just live fully.

Contraindications for spinal stretching - don't forget to consult your doctor!

All activities have their own contraindications, and stretching is no exception.

Stretching for osteoporosis, arthritis and osteochondrosis is strictly prohibited.
It is not recommended for diseases of the heart, blood vessels and hypertension.
An obvious contraindication is thrombosis.
Caution medicine refers to stretching during pregnancy and menstruation. You need to listen to your feelings and consult a doctor.
Viral diseases, colds and fever act as a limitation.
Follow the general rule of physical therapy - do not overstrain, performing twisting and stretching through force. Also, do not exercise during periods of general weakness.

Simple exercises to stretch your spine at home - how to properly stretch your spine?

Before starting the exercises, you need to remember a few rules:

You need to start all exercises with a small amplitude so as not to injure the muscles.
You need to stretch smoothly, avoiding crunching.
It is better to do the exercises in the evening and repeat them every day.
Relax your muscles as much as possible during exercise.
Breathe deeply and evenly.

Yoga exercises satisfy all the conditions for stretching the back.

Therefore, if you are fond of or have ever been fond of this type of physical activity, then all the exercises listed below will be familiar to you.

6. The lock behind the back
Sitting or standing, you need to put your hands behind your back, one on top over your head, and the other on the bottom and close them in the lock.

7. "Praying mantis" behind the back
To perform this exercise, you need to take your hands back behind your back and fold them in a praying position so that your palms are on the thoracic spine. Take your elbows back so that the chest moves forward. Hold this position for 15 seconds.

8. Stretching up
Starting position: standing, feet shoulder-width apart. It is necessary to reach up with raised hands, while not climbing on toes.

11. Hanging on a horizontal bar or wall bars is also an effective exercise for stretching the spine.

14. Twisting the body to the right and left.

15. Swimming is very beneficial for the health of the spine. It relieves the load on the main "working" muscles of the human body and gives work to the "sleeping" muscles that carry a static load.
The ancients believed that the spine is a storehouse of human energy, and this is partly true. Indeed, the spinal column contains not only the spinal cord, but also many important neurons and blood vessels.
Therefore, the health of the spine is the health of the whole organism.

Take care of your back, and then lightness and mobility will never leave you!