Traumatologist Cheremisova spoke about five exercises for lower back pain

A sedentary lifestyle, an unsuitable office chair, and an insufficiently firm mattress are just a few of the reasons that affect the condition of the lower back. Orthopedic traumatologist Daria Cheremisova shared with Pravda.Ru readers five exercises that will help get rid of lower back pain.

Possible causes of low back pain include:

– muscle strain;

— damage to intervertebral discs;

– spondylosis;

– scoliosis and other pathological conditions.

Back injuries that cause severe pain require special attention: the use of warming ointments and fixation with a bandage. To avoid lower back pain, it is necessary to strengthen the muscle corset. However, before starting any exercise, it is important to consult a doctor to make sure that the chosen exercises are safe if you have any pathologies of the musculoskeletal system.

Below are exercises that can help prevent lower back pain.

1. Posture correction

This is not really an exercise, but rather a framework that should always be followed. Develop the habit of keeping your back straight! In order not to forget about this, periodically check the position of your spine. If you often forget, you can set a reminder in your phone to constantly monitor your posture.

2. Exercises for the corset muscles

– Plank. Lie on your stomach, rise on your elbows, resting first on your knees, and then, depending on your physical fitness, on your toes. Your back should be straight, do not bend at the waist. Start by holding the position for 30 seconds, gradually increasing the time.

– “Bridge”. Lying on your back, bend your knees and lift your pelvis up. Do not lift your shoulders off the floor, keep your lower back straight, the main load should fall on the gluteal muscles. Aim to create a straight line from shoulders to knees. Hold this position for 30 seconds. Repeat several times to enhance the effect.

3. Back stretching exercise

– Bend forward. Sitting on the floor, extend your legs in front of you so that they are completely straight. Bend forward, trying to touch your toes (do about 20 bends in one approach). If you can easily reach your fingers, grab them and fix your body, trying to lie on your feet and lower yourself lower with each inhalation (hold the position for 30 seconds).

– Tilts to the sides. While standing or sitting, lean alternately to the right and left, trying to stretch the oblique muscles of the abdomen and back. You can stay in each bend for 3-5 seconds.

4. Exercises for flexibility

– Rotation of the pelvis. Stand with your feet flat on the floor, shoulder-width apart. Slowly rotate your pelvis – 10 turns to the right and 10 turns to the left.

– Torso twists. Sit on the floor, bend your knees and place them in front of you. Rotate your upper body to the sides without lifting your hips off the floor. Hold each pose for 3-5 seconds after each twist.

5. Exercises to strengthen your back muscles

– Hyperextension. Lying on your stomach, raise your arms up and lift your shoulders off the floor as far as possible. For greater efficiency, you can simultaneously straighten your legs and try to lift your knees off the floor. Hold in the upper position for 10 seconds. Repeat the exercise 10 times.

– Squats. Spread your legs shoulder-width apart, turn your toes slightly towards your knee joints, move your pelvis back and slowly squat down, keeping your back straight. Start with 20 repetitions, increasing the number of sets each time.

It is important to remember that preventing lower back pain begins with the right attitude towards your back. Choose orthopedic shoes and a mattress that support your spine throughout the night. Also ensure proper posture during the working day.