It is likely that, if you work a lot of time or have a very hard job physically, You suffer some lumbar pain. Sometimes, these pains derive in low back pain or are called as such. This pain can also arise as a consequence of some mechanical problem, injuries or bad postures when taking heavy loads. Although It is advisable to contact a doctor or physiotherapist If you feel any pain like this, too There are recommended positions by professionals of health and physiotherapists to prevent and mitigate it. This has been exposed by physiotherapy experts Enrique Sierra, through their website where these exercises for the lower back.
Flexion of knees-speech
This is one of the most recommended exercises to mitigate lumbar pain. To do it, Lie down mouth with your knees flexed. Keep your feet resting on the ground. Start the exercise carrying a knee to the chest, open it with your hands and keep it for a few seconds.
Then, return to the initial position and repeat this exercise with the other leg. You can rEyalize it daily, even a couple of times a day To relax the area.
Cat-Vaca stretch
This exercise is usually done in many disciplines, such as yoga. It is very suitable To stretch, specifically, the lower back and back in general.
To do this, it starts to four legs with the hands under the shoulders and knees that are under the hips, more or less at the same height. Start inhaling while you get your back up (as if it were the stretching of a cat) and carries the chin towards the chest. The next step is exhaling while you archaine your back in the opposite directiondown, and raise the chin up.
Stretching hamstrings can help improve the health status of our lumbar zone
Buttock bridge
This exercise may not be as common and known as the rest of those mentioned. To do this, you must Ly you upside down on a firm surfacewith the knees flexed and feet resting on the ground.
From there, he lifts the hips of the ground while you counter the buttocks. Keep that static position for a few seconds and then go down very slowly.
Ischiotibial stretching
Ischiotibial stretching can be done in multiple ways. However, in this clinic, they recommend this type of stretch in particular.
To do it, sit on the floor with your legs stretched. Estir yourself forward from the hips, keeping your back straightuntil you feel that the music of the back of your thighs are being stretched. Keep that position for a few seconds and relax.
