Lower back strengthening exercises you can do at home. Special exercises to strengthen the lower back

The condition of the support column directly affects the functioning of the body: any disturbances negatively affect cardiac activity, breathing, the digestive system, and the central nervous system. As we age, under high loads and physical inactivity, the discs lose their structure, become thinner, hernias appear, ligaments weaken, and intervertebral joints are destroyed.

How to stop negative processes? How to strengthen the spine? You need to pay attention to your health, exercise, do a set of exercises for your back, and eat right. Doctors' recommendations will help maintain the elasticity of muscles, ligaments, and bone strength.

Causes of destruction of vertebral structures

You should not think that problems with parts of the musculoskeletal system appear only in older people: many negative factors provoke the development of pathologies of the support table in young and middle-aged people. If you do not strengthen your back and spine, you can get a “bouquet” of intractable chronic diseases.

Negative factors:

• lack of vitamins, phosphorus, magnesium, calcium, manganese;
• insufficient fluid intake;
• habit of hunching over while working or watching TV;
• reluctance to pay attention to physical development;
• sedentary work;
• hard, low-quality water with excess mineral salts and chlorine;
• professional sports: all types associated with a high risk of injury, overload, heavy lifting;
• due to the type of work you have to stand or sit for a long time, bow your head;
• low physical activity;
• hormonal imbalance during menopause, against the background of which the vertebral bodies are destroyed, develops;
• lifting and moving heavy loads;
• , other diseases of the spine;
• working at a computer, especially with incorrect chair height, uncomfortable position of the back and legs due to the use of uncomfortable furniture;
• , improper mineral metabolism;
• bad habit of carrying a heavy bag in one hand;
• congenital spinal defects;
• endocrine pathologies;
• frequent stress, nervous overload;
• high intensity training in the gym.

There are other harmful factors:

• extra pounds or, conversely, excessive thinness, exhaustion due to serious illnesses or the use of fashionable diets;
• wearing high-heeled shoes for a long time;
• soft, high pillow, uncomfortable mattress;
• there are close people in the family with pathologies of the support column;
• prolonged stay in an uncomfortable position, including when performing gardening work;
• diving, falls, injuries, refusal to use seat belts.

Important! It is imperative to strengthen your back muscles during pregnancy and after the birth of your baby. Vertebrologists point out: excessive load on the support column in women with a small child negatively affects the elements of the spine and general condition. During the day, a young mother lifts and places the baby dozens of times in a crib/on a changing table, carries it in her arms, bends over excessively with a weight that cannot be held for a long time, and often independently carries a baby stroller with the baby (in general, 15-20 kg) to the floor. in the absence of an elevator. If you do not strengthen the spine and back muscles, then in a year or two (or much earlier) you may encounter severe damage to the lumbar area (more often) and other parts.

How to strengthen the spine: general rules

Five important rules:

• Give up a sedentary lifestyle, but remember the dangers of overload. During the day, stretch, bend your knees, do neck exercises, get up from your office chair, and walk. Sedentary work is no less harmful to the vertebrae and cartilage than standing on your feet and excessive movement.
• Listen to the advice of nutritionists and create an optimal diet. Quit alcoholic drinks and smoking. Do not consume foods that negatively affect cartilage and bones. Smoked foods, excess salt, fried and fatty foods, pickled vegetables, sour fruits, foods with purines and oxalic acid are of little use.
• Find out which exercises and sports are useful for the support column, and practice regularly. Go to the pool more often: doctors recommend not only exercises, but also exercises in the water.
• Refuse to move cargo whose weight exceeds the norm for a certain age and gender. Wear a support belt to reduce the load on the lower back.
• Reduce the risk of a negative impact on the spine: arrange a sleeping and working place, refuse to stay in an uncomfortable position for a long time, especially with your back bent and your head down.

Gymnastic exercises

Go to the address and find out about the symptoms of a pinched sciatic nerve during pregnancy and the specifics of pain treatment.

Effective exercises:

• First step- warm-up, working out all departments - from neck to legs;
• bending over with a gymnastic stick. Place your feet shoulder-width apart, place the stick behind your back at the level of your shoulder blades, elbows bent. Slowly bend over, tense your back, hold for 3-5 seconds, and rise smoothly. Strengthening the back muscles, increasing the flexibility of the support column;
• from a standing position(feet together) slowly bend over and try to touch the floor with your fingers. With a good stretch, you can clasp your knees with your hands for a few seconds, then smoothly straighten your back;
• lunges. Hands on hips, back straight, take a wide step forward, keep your thigh parallel to the floor, the angle at the knee is 90 degrees. The muscles of the back and buttocks are strengthened, coordination of movements is improved. Repeat lunges for each leg 8 to 10 times;
• side plank. Stabilization of the spine, protection from overload, active strengthening of the muscles of the cervical area and back. Lie on the floor (on your side), rest your elbows on a hard surface (be sure to place your elbow strictly under your shoulder). Tighten your muscles, raise your hips, stretch your neck: all sections should be on the same line. You need to start with 10 seconds, try to hold out for 30-40 seconds. Repeat for the other side;
• exercise for the muscles of the back, buttocks and legs. Lie on your back, spread your lower limbs approximately shoulder-width apart, press your feet firmly to the mat, stretch your arms along your body. Actively tighten your gluteal muscles, lift your pelvis, hips up. When performed correctly, the exercise stretches the body in a straight line from the shoulders to the knees. Hold for 5-7 seconds, gently lower. Good relief for the spine, strengthening the abdominals and back;
• snake pose. Exercise from the yoga complex. Active stretching of the spine, strengthening the muscle corset, working out all parts of the back. Lie on your stomach, legs together. Raise your head, strongly stretch your shoulders up, arch your back, wait a few seconds, and slowly lie down on the floor. It is important to ensure that there is no acute pain in the spine; at first the amplitude is minimal;
• a simple exercise for the legs, spine and back. Place a regular chair closer to the mat. Lying on your back, bend your legs and place them on the seat. In this position, the spine is actively unloaded, blood circulation in the pelvis is improved, pain and tension are reduced. The duration of the exercise is 2-3 minutes;
• back stretching on a fitball. You will need a large elastic ball for practicing. You need to lie on your stomach on the fitball, lower your arms forward, and relax your back muscles. Hold your body in this position for as long as you can, at least two to three minutes.

Rules and nutritional features

Exercise is important for strengthening the back and spine, but without a sufficient supply of nutrients, the bone and cartilage support structures will be weak. Vitamins and minerals are found in available products; you just need to adjust your diet and give up harmful names. The best option is to steam, bake, and less often eat fried, pickled, and smoked foods.

The table shows beneficial substances and foods high in minerals/vitamins for spinal health. It is important to know: An excess of valuable components is not beneficial; all products should be consumed in moderation.

To strengthen your spine, you need to pay attention to your health every day. Gymnastics and proper nutrition are essential components for strong muscles and bone structures. Women after 40 years of age must regularly monitor their hormonal levels, otherwise they may face a dangerous disease - osteoporosis. You should always remember about the negative factors that worsen the health of the support column and avoid harmful effects.

Find out more useful information on how to strengthen the muscles of the spine after watching the following video:

Many people from a certain age begin to experience lower back pain.

This is usually associated with muscle tension in this area, which occurs when they are poorly developed.

To eliminate lower back pain and prevent various diseases, you need to take care of strengthening it.

To prevent back pain it is important to constantly maintain the correct position(sitting, standing, etc.) and periodically change body position. If you have to sit constantly, the simple exercises below will help you.

They are recommended to be performed three times a week. This way you can strengthen your back muscles and forget about pain. The exercises can be performed at home, as they do not require the use of any additional equipment.

A popular position aimed at strengthening the back. To do this you will need a mat.

• Get on your knees and place your hands on the floor, placing them as far away from your knees as possible.
• Keep your head straight. Gradually raise your back so that your buttocks end up on your heels.
• Stay in this position for 10 seconds.
• Repeat the exercise eight times.

Back Raise

A simple exercise to strengthen your lower back.

• Lie face down on a mat or sofa. Stretch your legs, place your arms near your torso.
• Smoothly raise your back and head. In this case, the back of the head and spine should be on the same line.
• Hold in this position for 10 seconds, then return to the starting position.
• You need to repeat the exercise 10 times.

• Sit on a comfortable surface, face up.
• Stretch your arms and legs so that you form a cross (arms should be extended at shoulder level).
• Bend your legs at the knees, while your back remains on the floor. Lower your bent legs to the right side until they eventually touch the floor.
• Maintain the position for 10 seconds, then repeat the exercise, lowering your bent legs in the other direction. Return to the starting position.
• For each side, repeat the exercise five times.

Video: "Two exercises against lower back pain"

Knees to chest

• The starting position is similar to the previous exercise - lying face up.
• Bend your knees, grab your knees, pull them towards your chest.
• Move your pelvis to the sides to massage the tailbone area.
• Hold your knees to your chest for a few seconds, then return to the starting position.
• You need to repeat the exercise ten times.

Sphinx (snake) pose

Did you know that...

Next fact

An excellent exercise for stretching the back and in particular the lower back..

• Lie face down on the mat with your legs extended.
• Place your palms on the floor, shoulder-width apart. Now straighten your arms as much as possible, lifting your torso off the floor.
• Tilt your head back and stay in this position for a few seconds.
• Bend your elbows, then return to the starting position.
• The exercise must be repeated ten times.

Great stretch for the back and lower back.

• Get on all fours. The head must be held so that it continues the line of the spine.
• Bend your back, throw your head back.
• After a few seconds, return to the starting position.
• Now you need to make the opposite movement - arch your back upward into a bridge and lower your head, looking down.
• Repeat ten times.

Pelvic lift

It also strengthens the lower back well. Also this exercise works the abdominal muscles well.

• Lie on your back on the mat.
• Place your hands near your body, with your palms on the floor.
• Bend your legs at the knees.
• Smoothly lift your pelvis, completely lifting your back off the floor.
• You need to lean on your shoulders, head, arms and feet.
• Stay in the upper position for 10 seconds, then lower your pelvis and back.
• Repeat this exercise ten times too.

Video: "Paul Bragg Exercises"

Isometric exercise for the lower back

This exercise is also known as "Superman" because the pose is reminiscent of a superhero flying. It is recommended to perform it at the end of the workout, when you have already worked your back.

• Lie face down on the mat and stretch your legs.
• Raise your arms in front of your head so that your shoulders are approximately at ear level.
• Smoothly lift your arms and legs by lifting them off the floor. Tilt your head back slightly.
• Stay in this position for as long as you can.
• Return to the starting position, then repeat the exercise.
• It is recommended to perform it ten times.

This simple set of exercises will help strengthen your lower back and prevent pain. Do it regularly, and soon you will notice clear changes for the better.

Orthopedic surgeon

Engaged in the diagnosis and treatment of fractures, osteochondrosis, arthritis, arthrosis, gout, scoliosis and other diseases of the musculoskeletal system. He is the author of more than 70 works published in domestic and foreign journals.

Problems with the spine are rapidly becoming younger. If earlier the lower back hurt in people well over thirty, today even schoolchildren complain of discomfort in this part of the spine. This is humanity’s retribution for upright walking and a sedentary lifestyle. Exercises for the lumbar spine are an opportunity to prevent or slow down the development of degenerative processes in the intervertebral discs.

Types of exercises

Painful sensations in the lumbosacral region indicate the onset of some disease. This is not always a problem with the spine. Therefore, before you start doing exercises or gymnastics, consult your doctor and get examined.

They are very effective and are prescribed for most diseases. It could be:

• Strengthening the muscles that support the lower back.
• Qigong.

Exercise therapy

Gymnastics for the lumbar spine is rarely prescribed separately from drug treatment. Exercise therapy is prescribed to enhance the effect in combination with the main therapy. It is recommended to continue classes after completing the medication course in order to consolidate the results obtained during treatment.

Exercise therapy for the lower back consists of four stages. I and II include not very difficult exercises, you can do them yourself. Stages III and IV – increased complexity. Such exercises should only be performed under the supervision of a specialist. Examples of exercises:

1. Physical therapy exercise “Lazy cat”. If you have problems with your lower back, it is not recommended to do deep bends in your lower back at the initial stage of training. The lazy cat is an exercise that will slightly stretch the spine and increase its flexibility. Get on all fours, back straight. Smoothly move your head back and slightly bend your lower back. Return to the starting position. Lower your head down while arching your back like a wheel. Return to the starting position. Repeat 5-10 times.
2. Physical therapy exercise “Twisting”. Performed while lying on your back. Bend your knees so that an obtuse angle forms between your shin and thigh. Place your hands behind your head and clasp them in a lock. Slowly swing your legs to the right, trying to touch your right knee to the floor. Return to the starting position. Repeat on the other side. You need to start with 3-5 repetitions. Depending on the condition, it can be increased up to 10 or more times.
3. Exercise therapy “Bridge on the shoulder blades”. Lie on your back with your knees bent so that your thighs and shins touch. Stretch your arms along your body. Leaning on your shoulder blades and hands, lift your pelvis, do not arch your lower back too much. Repeat 3-5 times. After about a month, you can increase the number of repetitions to 10.
4. Physical therapy exercise “Crawling on our bellies.” The goal is simple - get on all fours, imagine that something dangerous is hanging over your head - you need to crawl under it. It is recommended to limit the distance, especially at the initial stage.

Lower back stretch

As intervertebral discs develop, the distance between the vertebrae decreases, the nerve roots are pinched, and pain occurs. The same process occurs during a hard day at work - a person’s height decreases by several centimeters compared to what he was when he woke up. To improve the situation a little, it is recommended to do gentle stretching of the spine.

Never use homemade traction tables or additional weights. This will permanently damage even a healthy spine.

Stretching exercises

It is very important to choose a place to study. This can be either a hard surface or a regular sofa. The goal is to increase the distance between the intervertebral discs and free the pinched roots:

1. Stretching the entire spine. Lie down on the sofa. Grab the back of your head with your hands. Stretch your heels down, feeling how each part of the spine stretches - first the cervical, then the thoracic, lumbar, sacral, and the muscles relax. Duration of stretching is 30 seconds, then complete relaxation and repeat.
2. Arching cat. Get on all fours, arch your back with the wheel. Pull down the sacral spine (pelvis) and cervical spine (head). This exercise stretches the entire spine, including the lower back.
3. Ball. Performed on a straight surface lying down. Bend your knees and pull them towards your chest. Wrap your arms around your legs in ball pose. Begin to stretch the top of your head forward and your tailbone (sacral spine) down. Feel how the distance between the vertebrae increases. Additionally, you can make several rocking movements back and forth. It is forbidden to do such rolls if you have been diagnosed with a spinal hernia.

Exercises to strengthen the back muscles

One of the reasons is the weakening of the muscles that support it. This is due to low physical activity and their gradual softening. The following muscles are responsible for the lumbar spine:

• widest;
• straightening the spine;
• oblique muscles.

You can pump up your latissimus muscles in or on a regular horizontal bar. Don't do difficult exercises. Three are quite enough - pulling a block behind your head, pulling a block in front of you in a sitting position, and classic pull-ups on the horizontal bar. The first two exercises are done on the corresponding ones. They develop the latissimus muscle well. Pull-ups on a horizontal bar are easier, but the impact from such exercises is weaker.

It is quite difficult to pump up the erector spinae muscle on your own. Usually, to do this, they go to the gym and start working with weights. If your spine is healthy and you need to strengthen your erector muscles, find a qualified trainer and start working on deadlifts and squats.

The oblique abdominal muscles also need strengthening. To do this, do the following exercises:

• Abdominal pumping. Sit on a chair (back to side), hook your feet to the bottom of the sofa or bed, clasp your hands behind your head. Lean back smoothly until your body reaches a horizontal position. Also smoothly come back. Repeat at least 5 times. Increase the number of repetitions gradually.
• Body lifts. Lie down on the floor. Have someone hold your feet by the ankles. Clasp your hands behind your head. Rise from this position, do not bend your knees, try to touch them with your forehead. The first couple of weeks you are unlikely to succeed. Over time, the oblique muscle will strengthen, the spine will become more flexible, so reaching your forehead to your knees will be easier than ever.

Qigong for the lower back

The healing practices of the East have a beneficial effect on the body as a whole. Here they treat a person, not a specific disease. In practice, there is one exercise that is useful for the lumbosacral spine. It is called the Shaolin pillar and is a combination of different movements. Its implementation is divided into two parts:

Part one:

1. Squat as low as possible, lowering and spreading your hips wider. Place your feet parallel to each other.
2. Bend your knees and keep your thighs parallel to the ground.
3. Use your toes to “hook” the ground (feet position “straight”).
4. At the same time, move your knees slightly outward.
5. Watch the position of the rest of the body (keep your neck straight, lower your shoulders, bend your arms at the elbows and, holding them at chest level, point your middle fingers towards each other and palms down).
6. Spread the remaining fingers slightly apart.
7. Direct your gaze to your middle fingers.

To begin with, you need to try to hold out for at least a few minutes in this position.

Part two lasts only 3 minutes. The starting pose is the one in which the first part is completed. Move your arms back and forth several times in a row, as if you were swimming. Observe your breathing. When your hands go back, inhale, when your hands go forward, exhale. Consciousness at this moment is free from all thoughts except concentration on your body.

In order for the spine to remain healthy, it is necessary to regularly load it. It is not necessary to go to the gym, but doing gymnastics daily for 30-40 minutes is necessary. If you are worried about pain in the spine, do not self-medicate. See your doctor.

Every adult has experienced pain in the lumbar region at least once in their life. Let's look at what causes the pain, what exercises you need to do for the lower back to make it healthy and strong, and how to pump up your lower back.

About strengthening the lumbar muscles

In this article I will depart from my usual style and write everything in the first person. I had a problem, one day I got osteochondrosis of the lower back while skiing. It hurt like hell, my nerves were pinched.

11 years have passed since then, today my working deadlift weight is 140 kg. Without any pharmacology, exclusively natural. And my back doesn't hurt. I'll tell you how to strengthen your lower back muscles so you never have problems with it. Even if you already have problems, I will help you stop their progression and relieve pain. So, let's begin.

Humans, unlike animals, experience a large number of problems with the spine. This is due to our upright posture and, accordingly, increased load on the spinal column. The lower back suffers for the same reason. The situation is aggravated by a sedentary lifestyle, weak muscles and the practice of lifting weights from the floor, when a person does this with a round back, bent in an “L” shape.

The psoas muscles provide softening or shock absorption of the compressive load on the spinal column. It is logical that strengthening the muscles of the lower back will allow them to better perform their function. The roots of the spinal cord, leaving the spine, will not be pinched (that is, there will be no lumbago in the back and no pain when bending over or walking).

And we will pump not only visible muscles that can be touched. There is also a psoas muscle that is not visible. The psoas muscle is considered a core muscle and flexes the hip, or the lumbar spine if the leg is fixed. When you arch your lower back, it certainly participates in this. A weak psoas muscle can be a cause of lower back pain.

We'll start with exercises for people who already have problems. Then we will look at exercises that can be performed after the initial strengthening of the back.

Entry level exercises

When your lower back hurts, you need a special workout. And you don't need a gym right now.

Press, oddly enough

You say, what does abs have to do with it if your back hurts? Let's remember the topic. If you only pump your back, your lower back will skew backwards. And so – there will be uniform support from all sides. That is, in order for the spine to be optimally supported, the muscles need to be strengthened on all sides of the body.

Before you start exercising, you should relieve inflammation. While you feel acute pain, you cannot exercise.

When the pain has become dull, aching, less noticeable (inflammation has been relieved), start doing exercises.

Exercise #1:

1. Lie down on a polymer mat, place your hands on your chest, bend your knees.
2. Raise your head and upper chest, trying to bend as much as possible in the thoracic region. Don't lift your lower back.
3. Do 10 of these movements. Place your hands behind your head and repeat the same thing 10 times. Watch the sensations so that there is no pain.

Exercise #2:

1. Now extend your arms along your body and keep them a few centimeters from the floor. With your right hand, stretch to your right heel by bending your lower back to the side. Then repeat the movement for the left side.
2. Do 10 times on each side.

Over time, you will be able to raise your body more relative to the floor. Now we have pumped up the front of the abdomen and sides.

And now the back

Now let's take care of the back. Ideally, do hyperextension in a machine. But if there is no such possibility, we will proceed from what exists. And we have a rug, right?

Exercise #1:

1. Lie on the mat with your stomach down. Extend your arms forward, clasp them palm to palm, as if you are about to dive.
2. Bend up slightly so that your body rises slightly off the mat. Hold the tension, then lower back down. Do this 10 times.

Exercise #2:

1. Get on all fours - support on your knees and palms. Bend your lower back as far as possible, raising your head. Now, on the contrary, round your back upward and lower your head.
2. This movement is called. Do this 10 times.

Exercise #3:

1. Stand up. Move your pelvis back, bending in the lumbar region. Lean forward as far as your lower back will allow. It shouldn't be rounded. Task number one is to maintain the deflection. Pause at the end point for a second and straighten up. Repeat 10 times.
2. If your lower back rounds back while bending, straighten up and start again. This roundness is where most problems arise.

These exercises are aimed at strengthening the lower back and psoas muscles.

Start with 10 times, gradually increase to 30. Do this every day in the morning.

1. Stand with your feet shoulder-width apart. Pull your buttocks back as far as possible (this will create a arch in your lower back). If at the same time you experience pain in the tailbone area and slightly higher, it is too early for you to squat, train according to the previous schemes.
2. Stretch your arms in front of you, look at your fingertips. Squat just below parallel to the floor without rounding your back. Pause at the bottom for 1 second and stand up. Please note that during the squat your body does not fall forward. If this happens, spread your legs wider just enough so that you are not leaning more than 20-30 degrees forward.
3. The bend in the lower back should compensate for this tilt. As a result, your body is almost perpendicular to the floor.

So, you do these exercises for a month.

More difficult exercises

Let's go - hyperextension in the gym!

Hyperextension in the simulator

If you are interested in how to pump up your lower back at home, then you can organize a place for hyperextension on the sofa and ask a second person to help. If this is not possible, go to the gym or do the exercises from the previous section.

So, how to pump up your lower torso using hyperextension while working on a machine.

1. Adjust the height of the machine so that your pelvis rests halfway on the support.
2. Place your hands on your chest or behind your head. Hold your back so that you get a natural arch in the lower back. Bring your shoulder blades together. Keep your head slightly raised up.
3. Lower your torso down to the level until your stretch allows you to maintain the correct arch in your lower back. Rise up to a straight line with your legs.
4. Keep your back straight all the time!

Do 1 set of 15 reps for the first time. Then you can add up to 3 approaches.

For abs, practice Roman chairs and leg raises on a bench once a week, but without lifting them vertically to the ceiling.

Plank

Lower back exercises don't have to be dynamic. Here, for example, is a plank. You stand for 60-120 seconds on your elbows and toes, keeping your body straight. The same lumbar muscle is tense, the core muscles are tense, all the lumbar muscles are involved so that the pelvis does not fall inward. And the press as an antagonist. Sometimes muscles need such a load.

Side dynamic bar

And one more exercise that is best done by physically advanced people. Both the lumbar muscle and the lateral part of the press work in it. This exercise is similar to a plank, but it is dynamic.

1. Stand on your elbow with your side facing the floor. The humerus is perpendicular to the floor. Cross your legs. The initial support points for your body are the elbow and the side of your leg from heel to hip.
2. Raise your pelvis up just above a straight line with your body, lower it back down. Start with 10 reps.
3. Gradually work your way up to 30. It's not as easy as it seems at first glance.

These exercises can be done three times a week. They will help you build a strong lower back, and if pain bothers you, it will be very, very rare.

Exercises to strengthen your lower back will help you maintain excellent posture and achieve good results in sports or dancing. Their constant use will preserve the health of the spine for many years. Proper impact on the muscles of the lower back will remove excess stress from the spine, which will be an excellent prevention of a huge number of diseases of the intervertebral discs and the vertebrae themselves. If you already have problems with the spine, it will be useful to know about a special treatment complex for recovery after an exacerbation of diseases. Therefore, next we will talk about both classical and therapeutic exercises, the purpose of which is to strengthen the lower back muscles.

General rules

Listening to your own body is the main rule when doing lower back exercises. During the process, discomfort and overexertion should be avoided. The purpose of such activities is to maintain health, and not to achieve sports results. When performing exercises, various types of pain may also occur.

• Dangerous pain is a consequence of disease of the internal organs or spine.
• Pain from fatigue, indicating that the muscles are strengthening and you are progressing in this regard.

It is not difficult to distinguish between these types of pain. The latter are pleasantly relaxing and bring great satisfaction, while a painful attack of the former, which occurred during training, simply will not allow you to finish it, since every movement will become painful. In the latter case, you need to stop and consult a doctor.

You need to perform a set of exercises regularly. Otherwise, you will not achieve a strengthening effect, since the muscles will not get used to the load. Once the body begins to adapt to the training, its intensity can be carefully increased.

Pay attention to the fact that even if the exercise is easy, a large number of approaches and repetitions can significantly harm it. So don't overdo it. If pain or spasms occur during training, the session should be stopped immediately. The correct technique for doing the exercises is extremely important. A coach or instructor will help you set it up. Otherwise, the exercises will not only not bring the expected result, but can also cause harm, aggravating the condition of a person with a sore lower back.

If you are not training in a group under the supervision of a trainer, but on your own, then you should listen to your body even more sensitively. At the same time, if you have pathologies of the spine or exacerbations of other diseases, are pregnant or have recently suffered an injury accompanied by a fracture, first consult with your doctor. It will help determine the optimal set of exercises, their intensity and schedule. You should not make such decisions on your own.

Pre-warm-up

Each workout should be preceded by a warm-up, the purpose of which is to warm up the ligaments and joints of your body. Thus, you minimize the risk of injury, and the body better accepts the load. Warm-up won't take much time. It is enough to perform the following simple exercises.

1. While lying on your back, you need to bend your legs, and then wait until the moment when you feel complete relaxation of the spine.
2. Lying on your back, you should press your lumbar region into the floor and hold there for a few seconds. After this, relax and repeat the exercise 10-12 times.
3. The pose is the same, but now you need to lift your buttocks off the floor, leaving your body straight. This position is fixed for several seconds, after which relaxation follows. You need to perform the exercise at least 10 times.

Classic exercises for the lower back

After warming up your joints, you can move on to the main training of the lumbar muscles. So, let's look at the exercises themselves, both classical and therapeutic. Let's start with the first ones.

"Boat"
To perform, you need to lie on your stomach and extend your arms. In this position, try to raise your limbs and head as much as possible, fixing them at the highest point until you get tired. As you get used to the load, you can increase the time you hold the pose. In addition, the exercise can be modified by extending your arms along your body. 15 repetitions daily are recommended.

"Stretching"
Sit on the floor with your knees bent. After this, press your head into your chest as much as possible, clasping your legs and hips with your hands at this moment. After a few seconds of maximum pressure, gently relax and repeat the exercise a few more times.

"Ups"
Lying on your stomach, first lift one leg and then the other, holding each limb at the top point for a few seconds. After repeating the exercise several times, change it by lifting your legs not one by one, but simultaneously. This alternation needs to be done 2-3 times.

"Deflection"
Lying on your back, you need to try to lift your stomach, pelvis and chest off the floor as much as possible, but in such a way that your legs and whole body lie in a straight line. Particular attention should be paid to the last moment, and the breath should be taken at the moment of ascent. This exercise will strengthen and stretch not only the vertebral muscles, but also the thigh muscles.

"Lunges"
Standing on all fours, take turns performing paired lunges with your left arm and right leg, and then with your right arm and left leg. In this case, your hands should rest on the floor wider than your shoulders, and your back should remain straight at all times. This will help you stabilize your spinal muscles.

"Side plank"
Place your elbow on the floor while lying on your side. Remaining in this position, lift your hips, holding them for 10 seconds at the top. Having got used to the loads, this time increases to 30 seconds. Your body should remain straight while performing the exercise. Per workout you should perform 10-12 repetitions for each hip.

"Scissors"
You lie on your stomach with your hands under your head. This is followed by lifting your legs, after which you alternately spread and cross them. Make sure your limbs remain straight. Every day you need to perform 7-8 repetitions of the exercise.

"Hyperextension"
In this case, you will need a fitness ball. Leaning your pelvis on the fitness ball and looking at the floor, place your palms on the back of your head and fix your legs, then lift your torso without reaching the top point. Make sure your back remains straight at all times. To begin with, 4 sets of 10-12 repetitions will be enough.

"Snake"
Lying on your stomach, you should firmly rest your hands on the floor, and then bend your back as much as possible. This exercise, borrowed from yoga, perfectly stretches and trains the lower back muscles.

"Child's Pose"
Sit down on your heels, then stretch your arms forward and bend slightly. This position of the body must be maintained for several seconds, gradually increasing the load due to the angle of inclination.

"Cat"
In a position on all fours, alternately and smoothly arch and straighten your back. Pay attention to this nuance: when the lower back reaches the top point, the head should be lowered, and when it reaches the bottom, it should be raised.

"Swimming"
This exercise cannot be performed in an apartment, since a pool or natural body of water is needed. But it is very effective. Thus, swimming with a regular crawl allows you to stretch the vertebrae of the lumbosacral region and strengthen the muscles of the back. For beginners, it is enough to spend 25-30 minutes swimming. Over time, the load increases so much that your body feels comfortable during and after swimming.

Therapeutic exercises

Having considered the classic exercises, let's move on to therapeutic exercises, which will be very useful for rheumatism or those requiring gentle physical activity. The set of exercises we offer will make it possible to stretch the spine without harm to the body, relieving inflammation and relieving chronic muscle pain. The complex consists of the following exercises.

1. Lying on your back, clasp your raised straight legs, then hold this position for as long as you feel discomfort. At this moment you need to completely relax. The exercise involves 5-6 repetitions.
2. The same pose as in the first exercise, only now the legs are bent at the knees and the arms are on the floor perpendicular to the body. Turning your head to the right, stretch your legs to the left, then do the opposite. The exercise will allow you to smoothly load the lumbar muscles. To do this, it is enough to repeat it 9-10 times.
3. The usual position is on the back. Legs are bent at the knees and shoulder-width apart. Next, you should take a very deep breath so that your buttocks press into the floor. As you exhale, lift your chest as much as possible. The complex involves 10 repetitions of the exercise.

In conclusion, it is worth recalling that people suffering from chronic diseases of the spine, before starting gymnastics (of any kind), should consult with a specialist in this field.