Exercises for lower back pain, how to relieve back pain at home

The causes of pain in the lumbar spine can be different. These include pathological changes in the spinal column (osteochondrosis), dystrophic changes in the muscle system of the back area. Among all the possible ways to combat this disease, we will analyze in detail which exercises will help with lower back pain.

Incorrect movement, often sudden, can also lead to pain, when a nerve is pinched, which further contributes to the appearance of painful sensations.

Benefits of Exercise

Physical activity is one of the first places in activities aimed at eliminating back pain. This type of therapeutic effect occurs in different ways and has its advantages:

Exercises for the lumbar spine help stretch and relax smooth muscles.
Regular muscle work will help strengthen and restore the entire lumbar spine. This affects not only the etiology of the pain syndrome, but also the general condition of the person.
During physical activity, blood circulation in the circulatory system increases. This helps to improve the absorption of nutrients into the joint apparatus, vertebrae, as well as restore the function of intervertebral structures.

Before starting a training complex, it is recommended to consult a doctor for possible contraindications and concomitant pathologies.

Let's consider Dr. Evdokimenko's recommendations on gymnastics for exacerbation of disc herniation or lumbar osteochondrosis. These exercises are also suitable for treating lumbar pain or shooting from the lower back to the leg.

Self-medication can seriously harm your health, so you should not engage in inappropriate exercises. The correct selection of a training set is important.

A universal solution is proven exercises from the field of Therapeutic Physical Culture (PT).

When should you see a doctor?

If you follow the above tips and your condition does not improve, you should consult a doctor . Warning signals may include the following criteria [15]:

Back pain lasting longer than 6 weeks
The pain gets worse over time
You are under 20 years old or over 55 years old
Even the slightest touch hurts you
Increase in temperature
Rapid weight loss for no apparent reason
Tingling in the legs
Feeling weak
You begin to urinate slowly or suffer from urinary incontinence

If you notice these symptoms , this does not mean that you have a bad back. However, it would be good to go to the doctor and get examined.

The role of exercise therapy for the treatment of back pain

Often, for back pain, especially if its cause is pathological changes in the spinal column, conservative treatment methods based on the use of non-steroidal anti-inflammatory drugs are used. At the same time, the leading role is given to physical therapy exercises.

What are the benefits of therapeutic exercises for back pain?

Firstly, physical activity helps maintain the smooth muscles of the spine, returning the active shape of the back, which makes it easier to endure everyday activities.

Strengthened muscles and ligaments prevent displacement of the vertebrae during awkward or sudden movement of the body, lifting heavy objects, and prevent the occurrence of various injuries.
Moderate physical exercise helps normalize metabolic processes in the body. This improves the absorption of vitamins and nutrients necessary for bone and cartilage tissue.

In people leading a sluggish, sedentary lifestyle, metabolic processes are primarily disrupted, which subsequently leads to the development of pathologies of the musculoskeletal system.

Physical therapy exercises bring a variety of benefits to the body:

With the help of training, circulatory circulation is normalized and the flow of oxygen to tissues improves.
The load on the spinal discs is reduced due to the expansion of the space between the vertebrae.
Smooth muscle spasm occurs.
Performance increases.
Pinched nerve endings are eliminated, followed by the disappearance of pain.

Therapeutic gymnastics can be practiced not only in hospitals or specialized institutions. A home environment won’t hurt to do the exercises; the main thing here is the right training complex.

Exercises to Reduce Back Pain

The next complex is primarily aimed at reducing pain in the back and is carried out slowly, measuredly, and breathing should remain free.

(1) - Gluteal bridge

Take a lying position on your back on the floor, with your legs bent at the knees. Lift your pelvis up and freeze in this state for a few seconds. Exhale as much as possible, slowly lowering to the original position.

(2) - Boat

Roll over onto the front abdominal wall, stretch your arms along your body, palms up. Raise your head, shoulders and lower limbs at the same time. Your torso should be similar to a boat shape. This exercise helps eliminate pain in the sacrolumbar spine.

(3) - Stretching the back flexors

Now lie down on your back. The left leg must be bent at the knee, pulling it with your hands towards the chest area. The same should be repeated with the right leg. Then, you need to pull both limbs towards your chest. In this position, you should freeze for a few seconds, slowly, rocking on your back.

(4) - Back stretch

Take a chair and sit on it. Grasp its lower edge with your hands, and pressing tightly, bend forward and backward. This movement will eliminate congestion in the back, improving circulatory circulation. This exercise is useful for people who spend a lot of time sitting in the office.

(5) - Back warm-up

Take a knee-elbow position. Smoothly lower yourself onto your buttocks until they touch your heels. You must repeat the exercise 7 times.

Exercise therapy for the cervical spine

For disorders in the cervical spine, the main efforts are aimed at strengthening the neck muscles. Initially, exercises are prescribed to activate blood circulation. At the second stage, classes are directly therapeutic in nature, and at the third they are aimed at consolidating the achieved results.

Traditionally, exercises for the cervical spine are performed from a position lying on the stomach or back on a hard surface. The following can be cited as basic ones. Starting position – lying on the floor with straight arms and legs:

Raise your head 10–15 cm from the floor, fixate in this position for 10 seconds, and then smoothly lower to the starting position. Repeat 3 times.
Place the hands on the shoulders and make circular movements with the elbows in both directions so that on each side they touch the floor 4-5 times. The exercise will be repeated 5 times.
Hands are raised up so that the fingertips are strictly directed towards the ceiling. Then the shoulder blades are lifted off the floor enough to create tension in the neck muscles. At first, repeat up to 8 times, but gradually it is recommended to increase the number of repetitions.
Straight arms are moved behind the head. As you inhale, bend your legs at the knees and press them to your chest, and extend your arms forward. As you exhale, return to the starting position. It is important that your head is pressed to the floor at all times. Repeat 6 times.
Press the back of your head onto the floor, maintaining a tense state for about 4–5 seconds. Repeat 6 times. During the exercise, some discomfort may occur in the back of the head, but in this case it is acceptable.
The head is lifted off the floor and turned to the left, fixed for 5 seconds, turned to the right and fixed again for 5 seconds. Repeat 6 times with a 1-2 minute rest break between repetitions. If it is difficult to hold your head for 10 seconds, the exercise can be divided into 2 stages: raise and turn your head to the left, hold, lower and then raise your head again, turn to the right, hold and lower.
Hands are placed on the belt, and legs are bent at the knees. As you inhale, press your knees to your chest, and as you exhale, return them to their original position. Repeat 5 times.

Starting position – lying on your stomach:

The hands are joined into a lock and folded at the back of the head so that the elbows are parallel to the floor and the forehead rests on the floor. The head is raised and held in an elevated position for 5 seconds. Repeat 4 times.
Imitate crawl style swimming 8 times.
Place your palms in a lock and place your head on them. The legs are bent at the knees, trying to reach the buttock with the heel.

Back complex from Dr. Bubnovsky

There are a number of training methods developed by Dr. Bubnovsky. The exercises are aimed at eliminating pain in the back and lumbar region.

(1) - Walking on all fours

A physical activity that has shown good results is walking on all fours. Use it as a warm-up.

(2) - Raising legs from a lying position

Option A. Take a lying position and relax. The legs should be bent at the knees and the hands should be clasped behind the head. You should prepare a cold compress in advance by placing it under the lumbar region. At the same time, press your head to your chest (twisting) and tighten your lower limbs. At the same time, your elbows should touch your knees.

Option B. Place your hands freely along the body. Bend your legs alternately at the knee joint. Also use a cold compress, placing it under the lumbar region.

(3) — Tilts to the sides

Take a vertical position, spread your legs shoulder-width apart. Now you should lower yourself to your left and right legs, leaving your back straight without bending. You should also not bend your knees.

(4) - Hanging knee raises on the bar

Hang from the horizontal bar. Bend your knees, lifting them towards your chest. More trained people raise their legs forward.

Contraindications for implementation

Despite the large number of benefits of regularly performing exercises for the back and spine, they have their own contraindications, which must be taken into account before gymnastics:

the course of pregnancy (during this period, none of the above is recommended);

Pregnancy is one of the contraindications
diseases of the cardiovascular system;
renal failure;
mechanical damage to the spine resulting from trauma;
chronic diseases of the spine;
internal bleeding;
pronounced pain syndrome.

Exercises are contraindicated in case of severe pain.

If therapeutic exercises are performed incorrectly, then instead of relieving back pain or strengthening the muscle corset, you can cause a deterioration in the condition . Therefore, if you doubt the correctness of execution, be sure to consult a specialist.

In any case, it is better to visit a qualified specialist

Exercise during flare-ups

Proper physical activity will help even during periods of exacerbation of pain. The intensity of the exercises should be minimal, otherwise there is a high probability of worsening the patient's condition, and the back muscles can be easily injured. Medical gymnastics provides a number of safe techniques that can be performed in case of severe pain.

(1) — Warm-up

You need to lie down on a hard surface. This could be a bed or a couch. Lower your legs down to a hanging position. Take five deep breaths slowly. Then, carefully, slowly, lift your torso.

(2) - Voltage

Take a knee-elbow position. It is necessary to take a measured, long breath, and then exhale the air. The buttocks should be tensed, remaining in this position for several seconds. Now relax and repeat the exercise 5 times.

Relieving acute pain

With weakened, insufficiently strong back muscles, lumbodynia may periodically appear, as a sharp acute pain in the lumbar region. Simple but effective therapeutic exercises can help cope with pain.

(1) - Tilts

You need to kneel down. Place a chair in front of you for support. You need to put both hands on the chair and arch your back as much as possible up, and then also down. It is recommended to perform up to 10 approaches of the exercise.

(2) - Cat/Cow

Take a kneeling position. You should rest your head and arms on a chair, making slow movements from right to left, while arching your back.

Take a position on all fours, slowly arch your back like a cat, and then arch it, trying to inflate your hump like a camel. This movement is also effective for acute back pain.

All therapeutic sets of exercises formed according to the principle of medical gymnastics must be carried out smoothly and measuredly so as not to harm the patient’s condition and eliminate pain in the back.

If pinched

When the vertebrae are pinched, acute pain occurs. A therapeutic complex aimed at separating the intervertebral space can help cope with pain.

(1) — Hanging on the bar

A fixed door or training bar is available as additional equipment. It is necessary to hang evenly on the bar, remaining in this position for 60 seconds, completely relaxing the muscles, without making any other movements. The exercise should be repeated after 10 minutes, doing three approaches a day.

(2) — Hanging side crunches

It is necessary to hang on the horizontal bar with straight arms, making turning movements from side to side. When performing the movement, the body must be completely relaxed.

Practical tips for warming up

In severe stages of osteochondrosis, do not do certain movements; only the attending physician can adjust the load and types of exercises. As soon as the acute pain disappears, it is recommended to first give a light massage of the spine. One rule must be remembered - you can perform the entire warm-up complex only after the lower back pain has completely disappeared. What movements should be done with extreme caution?

Bend down from a standing position. This exercise displaces the vertebrae as much as possible; you need to constantly monitor your well-being.
Bends to the sides without hand support. There is no need to overload the muscles of the lumbar girdle.
All movements with weights. Weights are recommended to be used only by trained and well-developed people or professional athletes.

Bends must be done with caution

How to warm up your muscles

Before starting any training complex, it is necessary to do a warm-up, which will warm up the muscles and prepare the joint apparatus for the exercises.

Pelvic rotations. Take an upright position with your feet shoulder-width apart. Place your palms on the lumbar region. Make circular movements to the right and left. Should be repeated several times.

Lateral bends help stretch muscle fibers. Take a vertical position, clasp your palms, leaning toward your left and right feet in turn. In a bent position, place your palms on the floor, between your feet, and hold for five seconds. Slowly and smoothly return to the starting position.

Take a supine position on your chest . Extend your arms behind your head. Raise your upper body using your back muscles. Fix the maximum position and lie on the anterior abdominal wall. It is necessary to repeat the exercise, slowly, 8 times.

How the workouts work

With a correctly formulated therapeutic-physical complex:

Smooth muscles relax, stretch, and pain disappears.
Blood circulation in the lumbar spine improves, helping to normalize the flow of nutrients to the spine.
All muscle groups of the back are strengthened, the intervertebral space expands, from where the pinched nerve is released.

To improve the quality of life and overall well-being, it is recommended to carry out treatment activities regularly, without skipping.

When to see a doctor

Pain syndrome can be caused by a number of serious reasons. Before starting exercises, you should consult a doctor to clarify the pathology. An appointment with a doctor is required if:

The pain does not go away for several weeks.
When the body moves, a crunching sound is heard in the lumbar region.
Inability to fully carry out movements due to pain.
The pain syndrome is accompanied by headache, weakness, nausea, dizziness, and numbness of the extremities.

Avoid thrusting your lower back with heavy weights

It is worth temporarily abandoning all exercises with high torque on the lumbar discs:

Deadlifts and Romanian deadlifts
Bent-over barbell row
Bent-overs with a barbell on your shoulders
Hyperextension
Squats

Avoid challenging exercises

Avoid complex exercises that require good technique and coordination:

Burpee
Swings
Various explosive movements

Exercises to strengthen your back

Many patients tend to perform exercises for the lumbar spine without leaving home. To eliminate and prevent unpleasant sensations in the sacral-lumbar zone, a set of therapeutic measures has been created that can easily be carried out at home:

(1) — Forward bends

Take a sitting position on the floor, bending one leg at the knee, moving it to the side. The other leg is straight. It is necessary to reach for the fingers of the straight limb, slowly and smoothly. After performing 10 times, the leg should be changed and repeated.

(2) - Lunges

To perform the exercise, take a vertical position, arms along the body, legs slightly wider than shoulders. Now you need to slowly lower yourself down, putting one leg forward, bending it at the knee. The back remains as straight as possible. It is necessary to perform lunges 10 times, then the position of the legs changes and the movement is repeated. This exercise for the sacral region of the spine eliminates pain and improves circulatory blood flow.

(3) — Scissors

Take a lying position on your back, lifting your legs one at a time, trying to pull as high as possible. It is recommended to perform at least 3-4 sets of 15-20 repetitions.

Warm up the spine

There are a great variety of exercises for the spine, including exercises in the workplace. You don't have to try to do them all. It is ideal if, to warm up, you have the opportunity to take regular short breaks, get up, and walk around the room. But if this is not possible, it doesn’t matter. There are exercises that you can do without leaving your desk. Choose for yourself a set of dozens of exercises that are right for you, and try to do them every day for 5 minutes every 3 hours.

The only thing you don’t need to do is try to select exercises for a sore spine yourself. Treatment of intervertebral hernia and other diseases is a matter for the doctor. Attempts to self-medicate may result in disability. If everything is fine with your spine, you can safely start warming up, remembering a few rules:

try to ensure that your complex covers all parts of the spine;
Warm-up should be done starting from the upper sections, gradually lowering down;
You need to start warming up with the simplest exercises, gradually complicating them and increasing the number;
stop warming up as soon as you feel that you are doing the exercises with all your strength - working hard and setting sports records is not your goal.

Abs Exercise - Sit-ups

The method of removing excessive tone from the spine is to strengthen the muscles of the anterior abdominal wall. The abs are directly connected to the lumbar spine, forming the anterior muscle corset.

To do the exercise, you need to lie on your back, cross your arms at your chest or behind your head. Raise your body, trying not to bend your arms; only the rectus abdominis muscles should be used. The neck is completely relaxed, do not put pressure on it with your hands. The exercise helps strengthen the muscles of the anterior abdominal wall, as well as the lumbar spine.

Complexes for strengthening the back of beginners

Physical fitness is individual for everyone, it all depends on age, weight, and concomitant diseases.

That is why specialists in the field of medical physical education have created training complexes for back pain for beginners:

(1) Heel position. Inhaling deeply, you should rise and spread your arms. Lower slowly, while exhaling.
(2) To strengthen the anterior abdominal wall. Lie on your back, with your legs bent at the knees. We lift the body with a turn to the right. Then, change position and repeat.
(3) Lie on your side, fix your arm in support on the floor. Swing your leg, freezing for a few seconds halfway through. Then, change position.
	(4) Take a kneeling position, making swaying movements from side to side.
(5) Lie on your stomach and lift your legs off the floor one by one.
(6) Lie on your stomach and alternately lift your body off the floor.
(7) Knee push-ups. Partial push-ups should be performed.
(8) Take a position on all fours, alternately swinging your legs up and down.

You can also consider a simpler set of 3 exercises:

Contraindications to gymnastics

Therapeutic exercises cannot always relieve and eliminate pain in the lumbar region. Physical training is contraindicated for lumbar injuries, kidney pain, herniated discs, and various tumors.

When there are indications for performing therapeutic exercises, you should take a comprehensive approach: perform exercises not only to relieve pain, but also to prevent it.

Level 1 - Exercises and Stretches for Low Back Pain

A sedentary lifestyle, accidental injuries, and prolonged standing can lead to sprain or rupture of the ligamentous apparatus of the muscles that fix the lower back. In this case, therapeutic exercises that can be easily performed outside of medical facilities can help.

1 - Cat/Cow pose

Exercise will help relieve muscle tension and also eliminate pain in the lumbar spine.

It is advisable to perform the movement on a sports mat or rug.

- Take a position on all fours, your back remains straight, your feet are brought together. Elbows parallel to shoulders.

— Taking a deep breath, arch your back, looking up.

- During the inhalation phase, pull in your stomach, round your back, and lower your head down.

Repeat the movement for 3 sets of 8 reps.

2 - child's pose

A therapeutic exercise – child’s pose – helps relieve lower back pain and relax smooth muscles.

You need to sit on your knees with your legs spread wide. Bring your toes together and extend your arms, leaning forward. The frontal part of the head should rest on the mat.
Don't stop breathing. Count to 15 and take the starting position.
Repeat the movement 2 times for 3-4 approaches.

3 - hip flexor stretch

The exercise activates circulatory circulation in the lower back, pain disappears, and the muscular system relaxes.

Take an upright position and step forward with your right foot. As you lunge, place your left shin on the floor. Straighten your shoulders, keeping your back straight and your hands on your right knee.
You need to tense your gluteal muscles and abs, stay in the position for 10 seconds.
Change the position of your legs and repeat the exercise.
It is recommended to perform 4 repetitions of 3-4 sets on each leg.

4 - shell stretcher

Stretching is useful for aching pain. Exercise increases blood flow, expands the intervertebral space, eliminating pain.

Take a tabletop position and lower yourself onto your heels.

Your arms should be extended forward, palms down on the floor.

At the same time, your forehead needs to touch the mat.

Inhale and exhale until you feel the tension in your lower back. Relax completely.

It is necessary to repeat 2 exercises in two approaches.

Level 2 - for mild back pain

In case of stiffness of movements, tension in the lumbar region, a therapeutic training complex has also been formed.

1 - wall squats

For aching back pain, an exercise like squats is useful. The method eliminates pain and facilitates body movements.

Place your back against the wall. Straighten your shoulders and place your feet shoulder-width apart.
Smoothly lower your body down, as if doing a squat. Hold the position for 15 seconds.
Return to the original position.
It is necessary to repeat 2 times in three approaches.

2 - stretching the flexor muscles of the lower back

Stretching the muscles of the lower back will help you cope with back pain, improve your well-being and facilitate movement.

You need to lie on the mat with your feet on the floor.

Raise your right limb by clasping your hands around your hips.

You should press your foot to the chest area and hold the position for 25 seconds.

Repeat the movement with the other leg.

It is recommended to perform 3 sets of 3-4 repetitions.

3 - exercise to correct pelvic tilt

Movement allows you to activate blood circulation, improve the functioning of the ligamentous apparatus, and eliminate pain.

Take a horizontal position on the floor. Feet should be placed shoulder-width apart, arms placed at the sides of the body, knees bent, and feet placed on the mat.

Tighten your deep abdominal muscles, pull your stomach towards the spinal column, carefully lifting your pelvis. Your lower back should be in contact with the floor.

Hold the position for 3 seconds, then relax.

Repeat the exercise for 5 sets of 3-4 repetitions.

Level 3 – developing mobility and strength of the back muscles

Performing stretching exercises is necessary to stretch the muscles of the lumbar region, eliminate tension in the ligamentous apparatus, and facilitate body movements.

1 - roller rolling with the lower back

When the therapeutic exercise is performed correctly, the muscular system is stretched, the fascia and ligamentous system are strengthened, tension in the lower back goes away and pain disappears.

Take a sitting position on the mat. You need to take the roller and place it in front of you.
Raise your buttocks and try to keep your own weight on your lower limbs, then sit on the bolster.
Smoothly move it to the lumbar region, leaning behind you on your palms. To maintain balance, the right leg must be placed on the left limb.
Move your body back and forth while rolling the roller on the floor for 25 seconds.
Repeat the exercise 3 sets of 3-4 repetitions.

Use other back exercises with a massage roller. For example, working on the collar area and the middle part of the back.

2- Dog-Bird pose

The exercise relieves tension in the smooth muscles of the lumbar region, expanding the intervertebral space, relieving pain and improving overall well-being.

Take a position on all fours, keeping your back straight.
Raise your left lower limb so that it is parallel to the floor.
Lift your right limb in the same way, extending it in front of you.
Hold the position for 5 seconds, then return to the original stance.
The same should be repeated with the opposite leg and arm.
Do 3 sets of 8-10 repetitions with each hand.

3 - raising the pelvis on the bench

If there is stiffness in the lumbar spine, as well as aching pain, it is useful to perform an exercise with lifting the pelvis. If performed correctly, you can eliminate lower back pain.

Secure your upper back on the bench. Legs should be bent at the knees and feet should be on the floor. Stretch your arms to your sides, relaxing them.
Raise your hips so that they are in the same position as your spine. Looking at the ceiling.
Smoothly lower your hips down, gradually returning to the original position.
You need to do 5 sets of 6-8 repetitions.

Features of strengthening the lumbar region

If you do not develop the muscles of the lumbar region, various pathological conditions develop over time. Intervertebral hernia, osteochondrosis, scoliosis manifest as unpleasant sensations, pain, swelling, and inflammation. The treatment is long and ineffective, so it is easier to prevent the disease by doing simple exercises for the lower back every day. This can be done either at home or in the gym, depending on personal preference and time.

Basic rules that must be followed in the process:

The room before training should be well ventilated so that soft tissues receive enough oxygen during the process.
You only need to exercise in loose clothing that does not restrict movement.
All exercises on the lower back should be smooth, without sudden movements; if any discomfort occurs, you must immediately stop the exercise.
Gymnastics does not replace treatment, but is only part of it. Therefore, while exercising, you should also visit a physiotherapist’s office and take medications.
It is not allowed to self-medicate and perform exercises to strengthen the lower back muscles in the presence of acute pain of unknown etiology. This will only cause the condition to worsen.
In the presence of osteochondrosis or other pathologies, the exercises require supervision by a specialist, especially the first few sessions.

Following these simple rules will help prevent a number of unpleasant consequences. Any impact on the lower back is prohibited during pregnancy, after injury or surgery, without the permission of the attending physician. Such actions will not be beneficial, but will only cause unpleasant complications.

Gymnastics for back pain

Pain in the lower back, as well as other parts of the spine, often occurs at the end of a hard working day. To relieve pain, non-steroidal anti-inflammatory components are used in the form of creams or ointments.

Performing medical exercises is also a useful method for pain relief.

Such physical exercises are not recommended for independent performance by patients with fractures of the pelvic bones, spine, or in the postoperative period.

1 - leg lift

Therapeutic exercise is indicated for pregnant women, as well as patients after spinal surgery. Exercises allow you to stretch the muscles of the back, eliminating aching pain.

You need to lie on your back with your legs stretched forward.
Raise them with smooth movements to the 90-degree mark, and then bend them at the knees.
Fix the position for 30 seconds, then return to the original position with straight legs, repeat the movement 20 times.
The therapeutic exercise should be performed slowly.

2 - half-twisting

Exercise allows you to improve motor activity and relieve tension in the lumbar region.

Take a lying position on your back, place your hands behind your head.
Slowly, using only the muscles of the anterior abdominal wall, raise the body to 30-45 degrees. At the same time, it is important to keep your head straight, without throwing it back.
Carefully lower the body slowly onto the mat.
It is recommended to perform 30 repetitions.

3 - walking on the buttocks

This exercise will help eliminate pain in the pelvis and lumbar spine.

You need to sit on the mat, stretch your legs, keep your back straight.
Now, you need to “walk” with your gluteal muscles along the surface of the floor. When doing the exercise for the first time, it will be enough to walk from one end of the room to the other.

To make it easier, while “walking” your arms need to be bent, performing the usual movements with an upward swing, as with accelerated walking.

4 - push-ups

This type of exercise is considered the safest for patients with acute pain in the spinal region, since it reduces the load on the lumbar area.

You need to lie on your stomach with your palms resting on the mat. Raise your body and head so that your head is in line with your back.
Keep your back straight, slightly twisting your groin. Look at yourself in the mirror and try to rule out lordosis.
Bend your elbows and try to touch your chest to the floor.
It is advisable to perform 15-25 repetitions.

By performing push-ups, you activate the muscular system of the shoulder girdle, where a moderate load occurs on the lumbar region of the spine. However, this movement should not be performed by pregnant women.

5 - walking on all fours

This type of therapeutic exercise is suitable for pregnant women, elderly people, spinal column injuries, as well as during the recovery period in the postoperative period.

Walking on all fours is used to eliminate congestion in the lumbar spine and relieve pain caused by compression of the intervertebral discs.

To perform the movement, you need to assume a cat pose, thus moving back and forth across the room. The exercise takes 120 seconds. Afterwards, you can change the direction of movement - left and right.

What is the best way to start introducing a healthy lifestyle? Why do you need a spinal warm-up?

What to do? The answer seems to suggest itself: move more in the workplace, do not use transport when moving around the city, walk more often, do exercises in the morning, relax actively, and not in front of the TV and computer, sign up for a swimming pool or gym. Of course, by following all these rules, any of us will quickly forget about all the negative consequences of physical inactivity. However, it's not that simple. Unfortunately, following all of the above recommendations requires time, willpower, very strong motivation, and in the case of gyms, also money.

Not everyone can boast of having all these qualities. More often, their complete absence is observed. After reading such a list, a person plunges into deep thought, realizing the enormity of the tasks facing him in introducing a healthy lifestyle. Then, with a sigh, he simply returns to the couch and watches the TV.

Conclusion one: don’t set yourself grandiose goals. Conclusion two: try to start with something very small, which practically does not require significant time, effort, or money, but do it conscientiously and regularly. Conclusion three: it’s time to stop meditating on the topic “how to change your life?” and start doing something.

For this purpose, light industrial gymnastics in the form of a warm-up for all parts of the spine is best suited. One of the ancients said that all our diseases come from a diseased spine. And he was right.