In this article we examined the exercises you can do for low back pain. Do not forget to consult your doctor before applying these exercises to strengthen your lower back muscles and increase your flexibility.
Exercise 1
Stretches and relaxes the back muscles.
Position: Stand in the crawling position on your feet and hands. Be careful not to keep your waist below the hip level. Keep your head in front and make sure your neck is flat. Do not lock your knees with your shoulders at the back.
Movement: Go back until your hip touches your heel without disturbing the natural posture of your spine. Stretch your back for two seconds and return to the starting position. Apply this set to 10 sets per set.
Tricks : If you have problems with your knee, don’t force yourself to touch your hips on your heels.
Make sure your body is positioned correctly with the help of a mirror.
Exercise 2
Stretches and relaxes your spine.
Position: Lie on your back. Keep a support under your head. Bend your knees and hold on to each other. Keep your upper body relaxed.
Movement: Turn your knees to one side and let your hips follow your knees. Make sure your shoulders are in contact with the ground in this process. In this position, return to the starting position for 2 seconds. Apply the same exercise in the opposite side. Apply 10 sets for this exercise, 8 for each side.
Tricks: By placing a small pillow between your knees, you can exercise more easily.
Exercise 3
Enables and restores the mobility of your spine.
Position: Get support from your elbows to keep your body upright while lying on the face. Keep your head ahead and stretch your upper body.
Movement: Push your upper body up with your hands while holding your neck upright. Lift your body upwards until you feel the flexion in the abdominal muscles and stay in that position for 5 seconds. Return to the starting position. Apply this set to 10 sets per set.
Tricks: Do not bend your neck backwards. Make sure your hips touch the ground during the exercise.
Exercise 4
Strengthens and flexes deep back muscles.
Position: Lie on your back. Get a boost under your head. Bend your knees and open your hips wide. Keep your upper body relaxed and bring your chin closer to your body.
Movement: Move your stomach upward as if you are pulling up from the abdomen while breathing. Breathe 5 times in this position and return to the starting position. Repeat this exercise 5 times.
Tricks: Exercise in a slow and controlled manner. Release your muscles quickly and firmly. Make sure not to flex your shoulders, legs and neck.
