Benefits of Exercises for Low Back Pain
Low back pain exercises offer a number of significant benefits that contribute to recovery and relief from low back pain. Among these benefits we can mention:
Improved Flexibility and Strength
Through specific exercises, it is possible to strengthen the muscles of the back and abdomen, which in turn reinforces the stability of the spine and the flexibility of the surrounding tissues. This combination of strength and flexibility helps to reduce pressure on the lower back, thus decreasing the likelihood of experiencing chronic pain.
Reduced Pain and Inflammation
Low back pain exercises help reduce pain and inflammation by strengthening the supporting muscles, improving posture and spinal alignment. In addition, physical activity promotes blood circulation, promoting the recovery of affected tissues and reducing inflammation in the lower back.
Recommended Exercises for Low Back Pain
Basic Stretches to Get Started
Forward Bend Stretch
- Sit on the edge of a chair with your back straight.
- Slowly lean forward, keeping your back straight until you feel a gentle stretch in your lower back and hip muscles.
- Hold the position for 20-30 seconds and then return to the starting position.
Lateral Flexion Stretch
- Sit in a chair with your back straight and your feet on the floor.
- Lean to one side, bringing your arm on the same side above your head.
- Hold the position for 20-30 seconds and then switch to the other side.
Backbend Stretch
- Sit in a chair with your back straight.
- Place your hands on your lower back and gently arch back, feeling the stretch in the front of your body.
- Hold the position for 20-30 seconds and then return to the starting position.
Lumbar Strengthening Exercises
Front Plank
- Lie on your stomach with your forearms and toes flat on the floor.
- Lift your body, maintaining a straight line from your shoulders to your feet.
- Hold the position for 20-30 seconds and then rest. Repeat several times
Superman
- Lie on your stomach with your arms extended forward and your legs extended.
- Simultaneously lift your arms, chest, and legs off the floor, keeping your gaze down.
- Hold the position for 5-10 seconds and then slowly lower yourself.
Buttock Bridge
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips up, forming a straight line from your shoulders to your knees.
- Hold the position for 10-15 seconds and then slowly lower yourself.
Low Intensity Routines for the Back
March in Place
- Standing up, lift your knees toward your chest alternately, keeping your back straight.
- Perform this movement in a controlled manner for 1-2 minutes to promote blood circulation in the lower back.
Back Stretches in the Chair
- Sit in a chair with your back straight.
- Turn your torso to the side, holding the back of the chair with both hands, and hold the position for 20-30 seconds. Repeat on the other side.
Knee Raises
- Lie on your back with your knees bent.
- Lift one knee up to your chest and hold the position for 10-15 seconds, then switch legs.
