If you suffer from low back pain, there are certain exercises that can help relieve the symptoms and keep the pain from coming back again. Read on to find out more!
Lumbalgia, or low back pain, is one of the most common spinal complaints. In most cases it goes away after a few days, but when pain appears in the lumbar spine, it is important to see a spine specialist for professional medical advice and to rule out the possibility of a more serious problem. Especially if the pain is accompanied by other symptoms such as weakness or tingling in the lower extremities, stiffness, or a restricted range of motion.
Once you know your diagnosis, in addition to following your doctor’s recommendations, you can help by reviewing your daily habits (improve posture at work, eat a healthy diet, stop smoking, etc.) and try some of the exercises that we describe below.
However, it absolutely essential that you follow your doctor’s recommendations and only start an exercise program with your doctor’s approval. Another thing to keep in mind and that will help you know if you are doing the exercises correctly, is that you should feel no pain while doing them. Ready to get moving?
1. Exercises to check spinal mobility
We’ll begin our review of exercises for the back with this video in which our physiotherapist Iria Rabell, Director of FisioSpine, helps you check out your spinal mobility and learn some stretching exercises that will help relieve muscle tension.
2. Upper body stretch
We continue with an upper body stretch that you can do in a chair at home or even at the office. As you can see, it takes only a few minutes.
3. Lower body stretch
To get the full benefits of stretching, for both the back and the rest of your body, it is important that the stretches be complete. In this video you will see the continuation of the previous one, now focused on the lower body.
4. Diagonal plank to strengthen the core
To prevent low back pain, it is very important to strengthen the core abdominal muscles, because they act as a natural corset, stabilizing the spine. This guided diagonal plank exercise is very useful for this.
5. Mountain climber exercise
Finally, another exercise that will also help you tone and strengthen your core: the mountain climber. As this exercise and the previous one require a higher intensity, we recommend that you practice them only after you are fully recovered and no longer feeling any back pain. When you are ready, these exercises are great for building muscle strength to help prevent future low back pain or other problems of the spine.
What do you think? We hope these videos and exercises are useful to you. If you need to know more about low back pain, here is the page of our website where we talk in detail about its causes, symptoms, the different types and their treatments.
More information about lumbalgia
In addition, on our YouTube channel you will find more videos with exercises that may be useful to you. If what you need is personalized medical attention for your case, or that of a family member, at Instituto Clavel we are here to help.
Categories: Spine treatments, Prevention, Lumbar pain