Physiotherapy exercises for lower back pain. This question has been asked a lot by mail recently. We have researched this for you. First of all, we can say that; The most important step to prevent your lower back pain is to do the right exercises.
Our experts have prepared 10 exercises for your lower back ache. Taking care of yourself using these techniques can help you heal as well as be a good defense to prevent later symptoms.
Primarily, these exercises are not enough for a complete recovery. For this, be examined by a physical therapist when you have pain.
Lower Back Pain
Your pain may occur from time to time. The reason for this ache may be due to posture and wrong movements. Usually, your ache will go away on its own within a few weeks. However, some of your pain may continue for a long time due to herniation.
Spine experts agree that physical activity is important for people with low back ache. Many people are surprised to learn about the pain relief effect of exercise. Some exercises can provide a quick and significant relief by accelerating the recovery of low back pain.
When the pain subsides or disappears, other exercises may help to restore and restore back motion and back muscle strength.
These will help you achieve a full recovery and prevent pain from reoccurring. Most doctors find the increase in pain during activity not significant unless it persists after the activity. So try to stay active. Please note that the information I have provided here is only a guide. Not all exercises are suitable for everyone.
If you feel much more painful while exercising, stop and let your healthcare provider know. Good lower back therapy consists of pain relief exercises and moderate strengthening exercises followed by proper stretching. Taking care of yourself using these techniques can help you heal, as well as being a good defense to prevent later symptoms.
Exercises for lower back pain
Walking for Lower Back Pain
Walking is always important. Especially, you have to take 10 thousand steps a day. However, you can start with a 10-minute walk at first. Then increase this time to 30 minutes. Increase these times in the future. Increase the distance and walking speed as much as you can.
Place your hands with your fingers behind your waist. Lean back as far as you can, press inward with your fingers. Hold like this for a second or two. Repeat 10 times, trying to bend more each time. Repeat every 2 hours unless your pain gets worse.
Posture on the prone and elbows
Stand on elbows and make your waist like a hollow. Hold like this for 10 seconds. Repeat 3 times. Repeat every 2 hours, unless the pain gets worse.
Facedown posture on hands for Lower Back Pain
Stand on your hands and make your waist like a hollow. Stay in this state for 1-2 seconds. Return to the prone position. Repeat 10 times, each time deepening your waist a little more. Repeat every 2 hours, unless the ache gets worse.
Pull the head back, keeping the chin in. Your ears and shoulders should be in line with the hips and the feet should stand in a balanced position.
Your ears and shoulders should lie on the hips and in line. The hole formed in the waist while standing should also be while sitting.
Face down, Exercise with the ball
Put your hands together on your back. Lift your head and shoulders up. Hold like this for 5 to 10 seconds. Repeat 3 times.
If you are having problems with your health, you should go to the doctor or call 911. If you want to know more about these, you should follow U.S. Department of Health & Human Services.