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.
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.
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.