Do you experience lower back pain from sitting for long periods of time or carrying heavy objects? Lower back pain is one of the most common problems in young and older adults, and it can often be prevented or alleviated with simple exercises.
At Novotrauma, we want to teach you how to take care of your lower back with easy, safe, and effective exercises you can do at home.
Why is it important to strengthen the lower back?
The lumbar spine supports much of the body’s weight and enables movements such as bending, twisting, and lifting. When the muscles surrounding it are weak or tight, the risk of pain and injury increases.
Regular exercise helps to:
– Reduce chronic pain.
– Prevent hernias and contractures.
– Improve posture and mobility.
– Prevent relapses in patients already treated.
Simple exercises you can start today
1. Knee-to-Chest Stretch
Lying on your back, bring one knee to your chest and hold for 20 seconds. Switch legs. Repeat 3 times per side.
Benefit: Relieves tension in your lower back.
2. Lumbar Bridge
Lying on your back with your knees bent and feet flat on the floor, slowly raise your pelvis and lower yourself. Do 3 sets of 10 repetitions.
Benefit: Strengthens your glutes and spinal stabilizing muscles.
3. Cat-Cow Pose
From all fours, slowly arch your back up (like a cat) and then down (like a cow). Repeat for 1 minute.
Benefit: Improves spinal mobility and reduces stiffness.
4. Abdominal Plank
Prop yourself up on your forearms and toes, keeping your body aligned. Start with 20 seconds and gradually increase.
Benefit: Strengthens your core, which is key to supporting your spine.
5. Child’s Pose Lower Back Stretch:
From your knees, lower your buttocks toward your heels and extend your arms forward on the floor. Hold for 30 seconds.
Benefit: Deeply relaxes your lower back and back.
How often should I do these exercises?
Ideally, perform these exercises 3 to 5 times a week, in a calm environment, with controlled breathing, and without pain. If you experience discomfort, stop and consult a specialist.
When to consult a traumatologist?
If you have persistent lower back pain that radiates to your legs or prevents you from performing your daily activities, it’s time for a specialized evaluation. At Novotrauma, our orthopedic surgeons and physical therapists can help you with a personalized treatment plan.
Do you want an evaluation of your spine?
Book your appointment with our specialists and begin your journey to a stronger, pain-free back.
Schedule your appointment now. Your health is in expert hands.
