1- Bridge exercise

The gluteus maximus is the large muscle in the buttocks, and is responsible for movement in the hip, including hip extension activities such as squats. Weak gluteus muscles can contribute to back pain, because they are important stabilizers for the hip joints and the lower back when moving, for example walking.


To perform this exercise, lie on the floor with your feet on the floor (knees bent), hip-width apart. The hands are placed at the sides, the feet are pressed on the floor, tighten the abdominal muscles while the buttocks are slowly lifted off the floor until the body is in one straight line (hips are aligned with the knees and shoulders - see the attached picture). While keeping the shoulders on the ground, this position must be maintained for 10 to 15 seconds (three deep breaths), then go down and repeat the exercise from the beginning for 15 times; Do 3 sets, resting 1 minute between each set.

2- Lying lateral leg raises

The hip abductor muscles help lift the leg out to the side, away from the body. They also help support the pelvis when standing on one leg. When these muscles are weak, they can affect a person's balance and movement, and can also cause lower back pain due to instability. This exercise is done by lying on one side, keeping your leg slightly bent on the floor, then raise the top leg for two seconds at the top without moving the rest of the body. Repeat 10 times on one side, then repeat on the other side.

3- Lumbar rotational stretching (very useful in treating lower back pain)

Lower back rotational stretches can help relieve tension in the lower back and torso, and gently strengthen the core muscles to improve stability. To perform a rotational stretch for the lower back: Lie on the floor with your knees bent and your feet flat on the floor, your shoulders firmly on the floor, and gently rotate your bent knees to one side. Maintain this position for 5 to 10 seconds; Return to the starting position and then repeat the exercise on the other side. Do this exercise 2 to 3 times, preferably once in the morning and again at night.

4-Pelvic tilt exercise to relax the back muscles

Pelvic tilts can loosen tight back muscles and keep them flexible. To do the exercise: Lie on the floor with your knees bent and feet flat on the floor, arms at your sides. Tighten your stomach muscles and gently lift the lower back and push the stomach up, hold this position for 5 seconds, then relax. Then return to the first position and pull the navel towards the floor. Hold this position for 5 seconds, then relax; You can repeat this exercise up to 30 times a day.

5- Superman exercise to strengthen the back extensor muscles (Supermans)

The extensor muscles of the back run along the spine. They help maintain an upright posture, support the spine and pelvic bones, and allow the back to arch. To perform this exercise: Lie on your stomach with your arms outstretched in front of you and your legs stretched as far as possible. Lift your hands and feet off the floor about 15 cm, or until you feel a contraction in your lower back; Try to lift your belly button slightly off the floor to tighten your stomach muscles. Look toward the floor during this exercise to avoid neck strain. Hold for 2 seconds. Lower your arms, legs, and stomach to the floor, then return to the starting position. It should be noted that you should stop performing this exercise if it exacerbates back pain, and consult a specialist doctor.

6- Partial curls

In fact, the abdominal muscles play an important role in supporting the spine. Strong abdominal muscles can help maintain proper hip alignment; Which leads to the strength and stability of the midsection. To perform the partial flexion exercise, follow these steps:

Lie on the floor with feet flat on the floor and knees bent.

Clasp your hands on your chest, take a deep breath, and support your abdominal muscles by pulling your navel inward (toward your spine) as you exhale.

Slowly lift your shoulders off the floor a few centimeters, and try to keep your neck in line with your spine instead of relaxing it to avoid pulling your neck back (see video below).

Return to the starting position.

You can do this exercise in three groups a day, in each group repeat the exercise ten times in a row.

7- Pulling the knee to the chest exercise (very useful in treating lower back pain)

The knee-to-chest stretch focuses on the lower back muscles. Doing this exercise can help stretch the lower back, relieving tension and pain. To perform this exercise:

Lie down on the floor or any stable surface, keeping the legs flat on the ground so that the back of the heels is flat on the floor.

Bend one knee, then use both hands to gently pull that knee toward your chest until you feel a stretch in your lower back.

Hold each knee in the chest for 10 seconds, while keeping your abs tight and your spine pressed toward the floor.

Keep the other leg relaxed with the knee bent or the leg extended straight.

Return to starting position, and repeat with the opposite leg.

You can perform this exercise 3-4 times daily.

8. Drawing-in maneuver

The pull-to-maneuver exercise works the transverse abdominis, also known as the transversus abdominis, is the muscle that wraps around the midline in the front and sides of the abdomen. This muscle helps stabilize the spine, lower back, and abdomen; It is an important muscle for stabilizing and stabilizing the spine joints, as well as preventing injury during movement. To perform this exercise, follow these steps:

Lie on the floor with your knees bent and your feet flat on the floor, hip-width apart.

Relax your hands at your side.

Inhale deeply (breathe deeply); Then exhale and pull your belly button (navel) toward your spine, while tightening your abdominal muscles and keeping your hips still.

Maintain this position for 5 seconds, and repeat the exercise 5 times.

9- Rotational stretching of the lower back from a sitting position

The seated lumbar rotational stretch (rotational lumbar stretch) helps relieve pain, works the core muscles, and strengthens the lower back. To perform this exercise from a seated position:

Sit on a high chair or stool without arms, with your feet flat on the floor.

Place your hands behind your head, or cross your right leg over your left leg, then place your left elbow on the outside of your right knee.

Twist from core to right, keeping hips square and spine taut.

Maintain this position for 10 consecutive seconds; Then repeat the exercise on the left side.

You can do this exercise twice a day, repeating the movement 3-5 times each time for one side.

Conclusion

The strengthening exercises that we mentioned earlier are an excellent way to treat lower back pain and reduce its severity, and sometimes it may even help you get rid of it permanently. Keep in mind that strong core muscles help increase overall stability and stability, reduce chances of injury, and improve overall flexibility.