EXERCISES FOR LOWER BACK PAIN

Stretching and strengthening exercises for lower back pain:

Lumbosacral stretch:

Lying on your back, arms flat on the floor, parallel to your body. Knees bent, feet supported. Flex your hips and knees, bringing them toward your chest, grasping them with your arms, while flexing your neck forward. Hold this position for 30 seconds.

Perform:

• 3 repetitions
• 1 set daily

Goals:

• Improve flexibility in the lower back and hips.
• Relieve tension in the lower back and sacrum.
• Stretches the lower back and gluteal muscles.

Hamstring floor stretch exercise:

Lie on your back. Arms flat on the floor, parallel to your body. Flex one hip, raising your leg with your knee extended as far as possible until you feel a stretch. When starting the stretch, it's crucial to avoid pain. You should stretch only until you feel tension in the muscle and tendons, and then hold that position for a while until the tension subsides. With practice, you can extend the length of your stretch, but you should never feel pain. Switch legs.

Perform:

• 3 repetitions
• 1 set

Goals:

• Improve hamstring flexibility.
• Relieve tension in the lower back.
• Improve pelvic positioning and hip joint balance.

Bridge exercise with leg lift:

Lying on your back, arms flat on the floor, parallel to your body. Knees bent, feet supported. Inhale and exhale as you raise your pelvis and align your thighs with your body. Lift one foot with your knee straight. Hold for 5 seconds. Return to the starting position and repeat with the other leg, leaning to the other side.

Performance:

• 10 repetitions
• 1 set daily

Goals:

• Strengthening of the core, gluteus maximus and medius, and hamstrings.
• Improved spinal posture.
• Improved pelvic stability.

Hands-neck abdominal exercise:

Lie on your back. Arms flat on the floor, parallel to your body. Knees bent, feet supported. Place your hands behind your neck and lift your upper body toward your knees. Hold for 3 seconds.

Perform:

• 10 repetitions
• 3 sets daily

Goals:

• Strengthen the rectus abdominis.
• Improve core stability.

Crossed hands-neck abdominal exercise:

Lie on your back. Arms flat on the floor, parallel to your body. Knees bent, feet supported. Place your hands behind your neck and lift your upper body, touching one elbow to the opposite knee. Hold for 3 seconds. Repeat on the other side.

Perform:

• 10 repetitions
• 3 sets daily

Goals:

• Strengthen obliques and rectus abdominis.
• Improve core stability.

Trunk raising exercise:

Lying face down. Soft roll on your lower abdomen. Arms close to your body. Inhale and exhale as your chest lifts off the floor, keeping your neck aligned with your torso. Hold for 5 seconds.

Perform:

• 10 repetitions
• 1 set daily

Goals:

• Strengthening of the erector spinae muscles.
• Improve posture.
• Postural core stability.
• Lower back pain relief.

Lying arm-leg raising exercise:

Lying face down. Soft roll on lower abdomen. Arms extended overhead. Inhale and exhale as you raise one arm and the leg on the other side, both extended. Hold for 5 seconds. Repeat on the other side.

Perform:

• 10 repetitions
• 1 set daily

Goals:

• Strengthening of the overall posterior chain: erector spinae muscles, glutes, hamstrings.
• Strengthening of the middle and lower trapezius and posterior deltoids.
• Improve posture.
• Postural stability.
• Relieve lower back pain.

Bridge exercise:

Lying on your back, arms flat on the floor, parallel to your body. Knees bent, feet supported. Flex your hips upward until your thighs are aligned with your torso. Hold for 5 seconds.

Perform:

• 10 repetitions
• 3 sets

Goals:

• Strengthening the gluteal muscles.
• Activation of the hamstring muscles.
• Core stabilization.
• Improved overall postural control.

Pelvic tilt exercise:

Lying on your back, arms flat on the floor, parallel to your body. Knees bent, feet supported. Inhale and exhale gradually, tightening your abdominal muscles and flattening your lower back by pressing into the floor. Hold for 5 seconds.

Perform:

• 10 repetitions
• 3 sets

Goals:

• Strengthening the transverse abdominis.
• Stabilizes the lumbar spine.
• Strengthens the pelvic floor.

Book an appointment with Dr. Jordi Jiménez. He will see you at the center of Palma de Mallorca and help you regain your quality of life.