Exercises
No exercises should be performed during acute lumbago. The back should be spared. Slight mobilizing and stretching movements may be helpful.
For this it is advisable to start with shoulder circles. 1.) Even gentle pelvic movements can have a loosening effect.
For this purpose, the patient should sit on a chair and place his hands on the pelvic bones, now straighten up his pelvis, the pelvic bones move forward and down. Then he tilts his pelvis backwards again, the pelvic bones move backwards and downwards. These slight movements can loosen the muscles in the lumbar spine.
This exercise can also be performed lying down in case of severe pain. 2.) The package seat can also be comfortable.
The patient sits on his heels, the back is round. The arms are either stretched forward or lie beside the body and point backwards. To perform the exercise dynamically, the arms are placed forward, the patient pushes himself forward from the sitting position until the weight is on his arms, the lower legs remain on the floor, the pelvis moves forward towards the support.
The back is thus stretched and mobilized. Later, when the acute pain has subsided, a training plan can be drawn up on the basis of the findings in order to train any muscular imbalances. Strengthening exercises for straightening the back can be helpful here.
In most cases, training to build up weak abdominal muscles also plays an important role in the follow-up treatment of lumbago. Shorten muscles that restrict the mobility of the back should be stretched. The rear thigh muscles and the hip flexors, which tend to shorten and also influence the position of the lumbar spine via their attachment to the pelvis, should not be forgotten. It is necessary to create an individual targeted training concept. Further exercises can be found in the articles:
- Effective exercises against back pain
- Exercises for a lumbar spine syndrome
- exercises from physiotherapy for the back
