Often, adults, especially those who lead a sedentary lifestyle, are concerned about back and lower back pain. This not only causes physical discomfort, but also worsens health. Exercises to strengthen the lumbar muscles will help to eliminate pain and fix the muscles of the spine.
Strengthen the lower back with walking
The main load lies on the lumbar region, which holds virtually the entire weight of the body. Today, up to 85% of people at different times of life feel discomfort, and sometimes a sharp cut in the back. Due to many reasons, muscle atrophy develops, which can be avoided or eliminated by doing normal walking.
In order not to have difficulties with the back and vertebrae, it is necessary to walk every day for 6-8 km.
This will improve the blood supply of the whole body, relieve the load on the lower back, strengthen health and increase immunity. Of course, many will not find so much time to walk. In this case, you should find an alternative by doing exercise at home or in the gym.
Back exercises
Here are the exercises that will help develop the muscles and ligaments of the lumbar region. The vertebrae will remain intact. If you have never done exercises on the back before this, be extremely careful. If you feel painful sensations, reduce the load or completely exclude exercise. Perform the movements calmly and without jerks. If an exercise is difficult to perform and you can not raise your arms or legs, do not be discouraged. Continue to train to the maximum of your abilities, straining your muscles. Over time, you will be able to perform the exercises correctly and fully. In addition, it is necessary to monitor breathing: with the load, exhale, and with relaxation, inhale. Breathe relaxed and slowly.
To develop your lumbar muscles, regularly engage in basic training, as well as stretching and strengthening exercises of the cardio system. How to pump the lower back and what exercises to choose for this, you will learn below.
Hip bridge
Such an exercise will help strengthen the lumbar region and eliminate discomfort in the back:
bend your knees in the position lying on your back;
lift the buttocks, straining the femoral muscles (you need to get a straight line from the trunk);
hold on briefly in this position;
return to the original position.
Exercise 10-12 times in several approaches.
Hyperextension
Exercise works well all the muscles of the spine. Perform it under the force of even a beginner:
lying on your stomach, stretch your arms and legs;
raise both straight legs as high as possible;
hang in this position for a few seconds and lower your legs.
Then raise your arms, looking forward. After that, alternate limb elevations: aim the left leg and right arm together, and vice versa. The final exercise will consist in lifting both arms and legs in a “Superman”posture. Do mahi 10-15 times, resting between different types of exercises for 1 minute.
Compression of pelvic muscles
Training will develop deep and transverse abdominal muscles and muscles that support the back:
bend your knees in the position lying on your back;
place the feet from each other at a distance of 30-40 cm;
bend the lower back up, so that the fist passes between the floor and the lower back;
return to the original position.
During the implementation of this exercise, you should especially monitor breathing: it should be deep and even. Make turns 10-12 times.
Elevations of opposite limbs
Exercise will help stretch and warm your back:
sit on all fours;
the lower back keep smooth, the look looks down;
tear off the left leg and right arm from the floor so that the body forms a flat line;
do not bend over, stay in this position for a few seconds;
return to original position;
do the same with opposite members.
Perform 15-20 repetitions per arm and leg. Do not lift the limbs above the level of the back.
Slot
Training not only for the biceps of the legs and thighs, but also for the lower back:
standing in a straight position, spread your legs to the width of the hips;
with one leg, take a step forward and bend the other at the knee (it should bend at a right angle and be parallel to the ankle);
do not fill the body, rest on the right heel, strain the muscles of the thigh;
return to original position;
repeat a similar exercise with the other leg.
Make 7-10 slots on each leg.
Basic exercises to strengthen the lumbar muscles
Lath
A very good exercise that engages the biceps, abdominal muscles, buttocks and strengthens the spine:
lying on your stomach, stretch your arms and legs;
rest against straight hands and toes and lift the torso;
the body does not protrude upwards in any case: a flat line should be formed;
stay in this position for as long as possible (at least 30 seconds);
rest for 1-2 minutes and repeat the exercise again.
You can combine the bar by performing side uprights. In this case, the oblique muscles of the press and back will be strained. To do this, rest in a lateral position on the elbow of the right hand, bend the left and rest on the waist, and vice versa.
Stretching of the back muscles
After the basic training, be sure to do a stretch that will help consolidate the result and relax the muscles.
Cat
One of the best types of stretching that is performed after the main load:
sit on all fours;
keep your hands under your shoulders and your knees under your hips;
bend the back, lifting the chin and buttocks up;
round the back in the form of an arc, lowering the chin and pelvis down.
Do 10-12 repetitions.
Basic exercises to strengthen the lumbar muscles
Stretching of the abdominal and lumbar muscles
lying on your stomach, pull your hands forward;
rest with your hands straight on the floor, bending the case back;
feel the abdominals and lumbar stretch while relaxing your abdominal muscles;
Hold in this posture for a few minutes.
Twisting of the knees
The last stretching exercise that will warm up the lumbar muscles well:
lying on your back, bend your knees;
place your hands straight on the sides so that the case is ” t ” – shaped”;
make twists by lowering the knees to the right, then to the left;
do not tear your hands off the floor, but perform twists, feeling the muscles of the back warm up.
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