Introduction:
The lower back exercises include a series of stretching and strengthening prescribed by the physician. These strengthening exercises play an important role in strengthening the trunk muscles, which are helpful in caring for the lower back muscles. Doing these exercises regularly will help to improve posture, work endurance, and athletic performance.
What Are the Exercises for the Lower Back?
Knee to Chest:
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Clasp the hands behind the thigh and pull them towards the chest.
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Keep the other leg flat on the surface.
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Maintain this position for fifteen to thirty seconds.
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Then switch legs and repeat.
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One should lie on the back of the firm surface.
Pelvic Tilt:
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One should lie on the back of the firm surface.
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Then the feet should be flat on the floor with the knees bent.
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Push the abdominal muscles in and out.
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Hold for five seconds.
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During this exercise, one should not hold one’s breath.
Hip Rolling:
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One should lie on the back of the firm surface.
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Then the feet should be flat on the floor with the knees bent.
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Cross the arms over the chest.
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Turn the trunk towards the left while turning the knees to the right.
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Then allow the knees to relax and go down without forcing.
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Bring the knees back and head to the starting position and reverse directions.
Pelvic Lift:
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One should lie on the back of the firm surface.
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Then the feet should be flat on the floor with the knees bent.
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Cross the arms over the chest.
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Then tilt the pelvis and push the lower back to the floor and then slowly lift the buttocks off the floor as far as possible without straining.
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Maintain this position for five seconds.
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Lower the buttocks to the floor.
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While performing this exercise, one should not hold breath.
Lower Abdominal Exercises:
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One should lie on the back of the firm surface.
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Then the feet should be flat on the floor with the knees bent.
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Then pull the abdominal muscles up and in.
Step 1: Bring one knee towards the chest and hold for five seconds. Then lower the leg to start position and repeat it with the other leg.
Step 2: Bring one knee towards the chest and straighten the knee. Hold this position for five seconds. Then lower the leg to start position and repeat it with the other leg.
Curl Ups:
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One should lie on the back of the firm surface.
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Then the feet should be flat on the floor with the knees bent.
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Slowly reach the arms in front as much as possible by curling the trunk.
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Slowly relax the neck muscles.
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Breathe normally and then return to the starting position.
Cat and Camel:
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Kneel on the floor and assume all four patterns.
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Keep the head straight so that the eyes face the floor.
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Slowly allow the trunk to say as far as one can so that the back is arched, and do not pull it down.
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Then round the back up at the waist as far as one can by contracting the lower abdominal muscles while the head lowers towards the floor.
Tail Wagging:
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Kneel on the floor and assume all four patterns.
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Keep the head straight so that the eyes face the floor.
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Then move the right hip toward the right shoulder as far as one is able to do.
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And return to the starting position and repeat with the other side.
Hip Extension:
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Kneel on the floor and assume all four patterns.
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Bring one knee towards the head while lowering the head.
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Then extend the head up and leg out to the flat parallel position.
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Return to the original position and repeat with alternating legs.
Hand-Knee Rocking:
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Kneel on the mat with the knees and ankles and allow the buttocks to rest on the heels.
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Take the upper body in a crouched position, with the arms stretched out in front.
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Relax and then slowly move forward with elbows straight into a press-up position.
Press Up:
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One should lie on one's stomach and place the hands and palms under the shoulders.
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Straighten the arms and raise the upper trunk off the floor.
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Keep the pelvis against the mat, allowing the lower back to arch.
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Hold this position for fifteen to thirty seconds and return to the starting position.
Back Extension:
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Lie on one’s stomach and keep both hands at the sides.
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Raise the head and shoulders off the floor as high as possible.
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Hold for fifteen to thirty seconds.
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Then return to the original position.
Arm Lifts:
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Lie on the mat and stretch the arms overhead and slightly out to the side.
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Lift one arm while keeping the thighs and opposite arm in a relaxed position.
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Slowly lower the arm and repeat it with the other side.
Hip Extension:
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Lie onto the stomach and bend the knee to a ninety-degree angle.
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Lift one thigh off the floor approximately six inches by raising the foot toward the ceiling.
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The hip bones should be in touch with the table and slowly bring the foot to the starting position and repeat with the other leg.
Trunk Rotation:
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Kneel on the floor and assume all four patterns.
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Reach the left knee with the right arm.
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Hold for fifteen to thirty seconds.
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Then repeat with another arm.
Full Back Release:
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One should sit in the chair with feet flat on the floor.
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Curl the neck and bring the upper and lower back forward, and bend downward to reach the floor with the palms.
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Hold for fifteen to thirty seconds.
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Straighten up slowly and return to the starting position.
Upper Back Stretch:
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One should sit on the stool with the back flat against the wall.
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Lift the hands overhead and hold them for fifteen seconds.
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Then return to the original position.
Side Bending:
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One should stand straight with the arms at the sides and feet apart the shoulder width.
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Then bend the trunk to one side while lowering the shoulder.
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Hold for fifteen to thirty seconds.
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Repeat on the opposite side.
Backward Bending:
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One should stand straight with the arms at the sides and feet apart the shoulder width.
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Bend backward at the waist while keeping the knees as straight as possible.
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Hold for fifteen to thirty seconds.
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Return slowly to the original position.
Conclusion:
The person should carefully follow the physician's instructions and should only do those exercises that are recommended for them. If the individual faces any discomfort other than muscle soreness, they should slow down the pace and decrease the number of repetitions. In case of persistent pain, discontinue exercise and contact the physician immediately.
