The first reaction of many people to feel low back pain is taking a lot of rest. However, inactivity often causes more pain in the lower back and also slows down the recovery. It is therefore important to keep moving as much as possible without burdening the back too much. To promote the recovery in low back pain, you can do exercises that make the lower back stronger.
With low back pain, it is wise to keep moving without burdening your back too much. With low back pain exercises, you make the back stronger, which reduces pain. You can also do low back pain exercises to prevent low back pain. With the tips on this page, we help you on your way to a stronger lower back and less back pain.
Low back pain exercises to reduce back pain
Carry out the following low
back pain exercise in a calm and concentrated way to strengthen the lower back and thus reduce the pain in the lower back.
Note: Stop in case of severe pain and if necessary call in a physiotherapist to guide you through the exercises.
- Move the knees back and forth
Lie on your back and pull up your knees. Make sure your feet are standing flat on the ground close to each other. Keep your knees together and then move them as far as possible to the left and then to the right. Make sure that your shoulders and your back remain flat on the floor. You only rotate your pelvis / your lower back. Move ten times to each side.
Lie on the floor with stretched legs on your back. Pull in a gentle movement as far as possible one knee towards your chest and hold it for a few seconds. Stretch the knee in a gentle movement and do the same with the other leg. Then repeat this ten times.
Sit on your hands and knees on the floor and make sure you have a straight back. Then you make your backs down by letting your head hang down, then you make your back hollow by keeping your head in the air. Do this all at a leisurely pace and repeat this ten times.
- Low back pain exercises to prevent low back pain
If the low back pain has disappeared, you want to prevent recurrence in the future. Depending on the cause of the low back pain you can take various measures. In many cases, it is useful to make the surrounding muscles in your torso firmer so that the lower back is less stressed. Consult with your doctor and/or physiotherapist what is best for you to avoid low back pain in the future.
With the following basic exercises, you can make your back stronger at home and avoid low back pain in the future. For good results, you do the exercises daily or every other day.
Lie on your back with raised knees and make sure your feet are flat on the floor. Start by lifting your buttocks off the floor and hold for ten seconds. Make sure you tighten the buttocks and abdominal muscles properly. Repeat this exercise twenty times.
Sit on the floor with your legs as far apart as possible and slightly bent knees. Then place your hands towards your ankle as far as possible and hold for ten seconds. Important in this exercise is that you do not stretch too far and stop with pain.
Stand on one leg and place the ankle of your other leg in your hand. Hold the knee approximately at a 90-degree angle. Press your foot against your hand and hold for ten seconds. It is important that you keep your knees together. Do these exercises about ten times with each leg.
There are different ways to train your abdominal muscles, but the best-known position is to lie on your back with your knees pulled up. Put your hands on your chest or place them behind your ears. Then slowly lift your shoulders off the ground and keep your head straight. Do not pull your neck! Then move back again. Do about three sets of ten and build it slowly.
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