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At home, you can perform exercises for the back, to reduce and relieve pain and completely eliminate the problem. This helps to achieve positive treatment results for patients at home when the lower back hurts. However, before you engage in recreational physical education, visit a doctor to find out why you are tormented by unpleasant sensations and which wellness course is best suited.
A set of exercises for the back. After the general warm-up has been performed, it is recommended to do several pelvic tilts while lying on your back. They strengthen the muscles of the back, buttocks, abdominal cavity well. To perform this exercise, you need to lie on your back on the gym mat and put your feet on the floor closer to the buttocks at hip width. Next, you need to lift the lower back together with the hips up, stay in this position for 5-10 seconds, and then drop to the floor. It is performed approximately 10 times.
The next exercise is a bridge on the contrary. It works well on the lower back and is recommended for the prevention of the appearance of pain in this area. To do it, you need to lie on your stomach, stretch your arms and legs forward and back. Next, you need to lift up the limbs, lifting them off the floor. In the upper position, you need to stay for 5-10 seconds, and then relax and lower your limbs to the floor. You need to do 10 repetitions.
To do the next exercise, you need to lie on your back and put your feet on your feet. After that, you need to strain your hips and lower back so that there is a small gap between the floor and the lower back. 10-20 repetitions are performed. The hips and lower back are straining here.
The following exercise will help not only strengthen the lower back, but also stretch it, as well as develop balance. To do this, you need to get down on all fours and alternately pull one of the arms forward together with the opposite leg back. Up to 20 repetitions are performed.
Next, lunges are made. You need to stand up and put your feet shoulder-width apart, take a step forward with one of your legs, while bending the knee of this leg, the back remains flat - you can not bend in the lower back. The leg is placed in front of the body, a right angle is formed between the shin and thigh, the thigh is parallel to the floor. In this position, you need to stand for a few seconds, then return to the starting position and change legs.
The main advantages of regular training:
Strengthening of the muscular corset and ligaments. They keep the vertebrae from shifting, absorb the consequences of sudden and not very successful movements. Protect against the occurrence of various injuries.
Metabolic processes in the body improve. The absorption of vitamins and trace elements improves. Muscles are more actively supplied with blood, which leads to rapid relief from suffering and constant strengthening of the body. Thanks to daily short workouts, a person maintains the health of all major body systems
My back and joints were very sore for 5 years. Simple exercises saved me