There are various good alternatives to relieve lower back
pain, such as painkillers, home remedies, and hot compresses. However, exercise
is also a natural and effective way of relieving discomfort. Pay attention to
the exercises we present here!
The lumbar area is in the lower part of the back; it
consists of 5 vertebrae, which are responsible for supporting much of the
weight of the upper body. It is a region at risk for pain from physical wear,
weight gain, excessive standing or sitting, aging or injury, among other
factors.
A good way to prevent and relieve lumbar pain is physical
exercise.
Stimulating, strengthening and giving more flexibility to
the lumbar area helps to reduce pain. On the other hand, training also brings
other benefits, such as better posture, better blood flow and release of
endorphins.
Exercises to relieve lumbar pain
1. The chair
This first option is an isometric exercise that allows you
to work the legs, back, abdomen and calves. Therefore, this is a great way to
strengthen the lower back and thus lessen the pain.
To practice this exercise called "the chair",
carefully follow the steps below:
Stand upright at a distance of two steps from the wall,
back.
Tilt-back until your back touches the wall and begins
bending your knees to stay in a squat position as if sitting in a chair.
It is very important to emphasize that your calves should
form a 90 ° angle and that your knees should not extend beyond the tips of your
feet.
Your back must be fully leaning against the wall, and your
abdomen contracted.
Hold this posture for 10 seconds; then, let go and repeat 5
times.
2. The bridge
If you want to relieve your lumbar pain and have firm buttocks,
then the bridge is an exercise that you must definitely try to achieve. To put
it into practice, you only need a carpet to avoid bruising due to friction on
the ground.
Your feet should be spread to the width of your hips.
Raise your hips while keeping your arms on the ground.
Be careful not to arch your back, just lift it straight up.
Hold the posture for 10 seconds, let go for another 10
seconds, then repeat the exercise 6 times.
3. The posture of the cat and the cow
In the field of yoga, the posture of the cat and the cow are
two distinct asanas which, generally, are realized one after the other. These
two postures stretch the back, including the lumbar area, which has a healing
effect against back pain.
As in the case of the bridge exercise, to perform these yoga
postures, you will need a floor mat. The posture of the cat is realized in the
following way:
Kneel on the carpet and lay your hands on it looking
forward; you must be on all fours.
There, slowly arch your back up while bringing your chin to
your chest.
It is necessary during this process to maintain stable and
calm breathing.
Once this exercise is done, it is time to move to the
posture of the cow, illustrated in the main image of this article. This yoga
position, in addition to relieving lumbar pain, also releases stress and
improves physical coordination.
Get on all fours, in the same position as you were to
perform the cat's posture, and arch your back by pushing your belly down as
well as looking up.
Inhale and exhale slowly while maintaining the posture.
Then, return to your initial position and repeat the
exercise for 30 seconds.
4. The dog looking down
Once again, yoga provides ideal exercises to keep lower back
pain a bad memory. In this case, the dog that looks down, or Adho Mukha
Svanasana is a posture that strengthens and stretches the entire spine.
It helps to work the flexibility of the legs and fills your
body with energy. In order to achieve the posture of the dog looking down,
follow the steps below:
Start standing with your back straight and your feet
together.
Extend your torso forward until your hands touch the ground.
Raise your hips and tuck your back until you find yourself
in an inverted "V" position.
Make sure the soles of your feet do not come off the ground.
Breathe calmly and hold for 30 seconds.
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