Physiotherapy for a LWS syndrome

The aim is to treat the cause of the lumbar spine syndrome in active physiotherapy. In most cases the solution is movement. Exercise ensures that the intervertebral discs are nourished and that the tense muscles are better supplied with blood. Some simple exercises at home, which can also be used for acute pain, are presented below.

Exercises for at home

5th Exercise: In the long term it is useful to build up a strong trunk musculature which can withstand the stresses of everyday life. Stabilizing exercises such as forearm support, push-ups and common abdominal exercises such as crunches, the beetle or riding a bicycle in a supine position are suitable for this. Further exercises can be found in the articles:Lumbar spine syndrome exercises, exercises against back pain

  • 1st Exercise: First of all, we go into the four-footed position.

    Upper and lower thighs are at right angles, knees are placed under the hips, hands under the shoulder joints. First, try to move the coccyx and head far away from each other, i.e. make a long straight back to make room in the spine. This provides a good body feeling, strengthens the holding muscles and relieves the intervertebral discs.

    When standing in a quadruped position, always make sure that your wrists are slightly bent and that the weight is not only on your joints but is distributed over the whole hand down to your fingertips. The elbows are turned slightly inwards. Further traps are raised shoulders, protruding shoulder blades and a sagging belly.

    Let a second person observe and correct you from time to time.

  • 2nd Exercise: Afterwards the spine is slowly rolled up: from pelvis to head a strong hump is formed, the chin at the end pulls towards the chest, the complete rear chain is extended. After a short while, stay in this position and take a deep breath, which makes the back ribs and the thorax even wider, the spine is now rolled up again in a controlled way from the pelvis towards the head: the pelvis tilts forward until a hollow back is formed, the sternum is directed forward and upwards, the front thorax opens and the head is placed slightly in the neck. These two movements are performed 10-15 times in harmonious alternation and repeated in 2-3 sets if necessary.

    Often, pain relief is already noticeable after this harmonious mobilization exercise.

  • 3rd exercise: In order to mobilize the lumbar spine in particular and at the same time put more strain on the important abdominal muscles, lie on your back with your legs in the upright position. The pelvis is now tilted back and forth alternately with a lot of tension, whereby the lumbar spine is pressed firmly onto the ground. This can be combined well with quiet deep abdominal breathing.
  • 4th Exercise: An own traction has a relieving effect on the structures and can easily be performed in a bed.

    To do this, lie in a prone position with the feet hanging over the overhang at the foot end so that the backs of the feet just touch the end of the bed. Now the tips of the feet are pulled strongly against the bed, the buttocks are tightened strongly and pushed out towards the heels and the navel is pressed far towards the spine. Take a few deep breaths into this held extension and with each exhalation increase the tension.

    Repeat about 8 times, let go and build up tension again step by step. Place a flat pillow under your belly to help.

  • 5th Exercise: In the long term, it makes sense to build up a strong trunk musculature that can withstand the stresses of everyday life. Stabilizing exercises such as forearm support, push-ups and common abdominal exercises such as crunches, the beetle or riding a bicycle in a supine position are suitable for this. Further exercises can be found in the articles:Lumbar spine syndrome exercises, exercises against back pain