Therapeutic exercises >>>> Physiotherapy exercises for acute lower back pain

Physiotherapy exercises for acute lower back pain.

You can carry out simple at home, but effective exercises that have a therapeutic and prophylactic effect on the lower back for acute or chronic pain. Exercises performed before pain symptoms develop in the lower back have a preventive effect. Exercises have a therapeutic effect at times when bouts of acute lower back pain have become commonplace. All exercises are easy to do at home, and some of the remedial exercises can be used when low back pain is taken by surprise in a public place (at work, on the street).

Exercise 1. "Sagging". Fix the door so that it does not turn around the spindles (for example, place a suitable object under the door leaf, setting it like a wedge. Grasp the upper edges of the door with both hands and slightly loosen the support on your legs, you can bend your knees a little. Sag and try in this position Due to the severity of the lower body, the muscles and tendons will stretch a little, release the vertebrae in the lumbar region and thereby stop the compression of the nerve fibers in the lumbar region of the spine.

Exercise 2. "Sagging with a turn". For this exercise, the following are suitable: a jammed door, any stably fixed crossbeam, a strong branch of a tree, a horizontal bar, a ladder on the playground. Grab the top of the door, a crossbar or a branch with your hands, bend your knees slightly so that the body weight becomes a natural load, and make incomplete turns in different directions (left - stop - right). When turning, the body only slightly changes its position relative to the axis of rotation - without sudden movements, and then smoothly return to its original position.

Exercise 3. "Horizontal traction of the spine". To perform this exercise, adapt a sofa or bed, creating an opportunity to insert the toes (or part of the foot) into the gap between the headboard or between the sofa cushion and the side armrests. Lie on your stomach, stretching out the entire length of the bed (sofa), catch on the toes of your feet, pushing them into the indicated intervals, and grab the opposite side with your hands - the headboard or armrest. Try to pull up on your hands to the back or to the armrests, without helping your knees or elbows - while the feet fix the body, not allowing it to move under the action of hand traction.

The exercise can be performed with assistance, when the second person holds their feet at the ankles, and with your hands you can grasp the legs of heavy furniture (on the floor) or the headboard, sofa armrest, the edge of the couch (on the bed, on the sofa or on the couch).

Exercise 4. "On their bellies". Lie on the floor with your stomach, rest your hands in front of you and move your bellies forward several times, while the legs should be extended and closed (do not use the legs). Perform the exercise without jerking, moving smoothly and slowly.

All exercises are performed in slow motion, without sudden jerks and twists of the torso. The main load falls on the arms, while the body and legs remain relaxed and participate in the load only with their own weight.

The exercises are designed to prevent and treat chronic and acute pain attacks of the lumbar spine. These exercises help with radicular syndrome, infringements of various kinds - relieves tension in the lumbar spine and relieves pressure on the intervertebral discs and adjacent tissues.