Strengthen the lumbar spine

Since the lumbar spine has to carry a comparatively high load, strengthening the back muscles in this area is particularly important. The so-called “autochthonous back muscles”, which are located directly on the spine, contribute a very large part to this. However, the abdominal muscles as an opponent to this should not be neglected either.

Last but not least, the bone structure and ligament strength also play a major role in a strong lumbar spine. All these components are taken into account in the so-called back school, which focuses on strengthening the lumbar spine through preventive measures, such as learning a back-friendly posture for everyday movements. There you are shown which posture you should adopt, for example, when ironing or at work, in order to strengthen the lumbar spine.

In addition to this, the training of the lumbar spine through physiotherapy or fitness training is an important element. The main focus here is on the targeted strengthening of the above-mentioned muscle compartments. The back muscles can be strengthened comprehensively with various fitness equipment, so that the lumbar spine is surrounded by strong muscles while maintaining its mobility.

The abdominal muscles can be trained with simple exercises such as sit-ups, which supports the stability of the lumbar spine from the front. Instruction by an experienced trainer or physiotherapist is recommended, as the exercises, if performed incorrectly, can cause more damage to the lumbar spine than they bring benefits. Nevertheless, the cost factor must also be taken into account.

In acute cases, you can be supported by your health insurance company with back training and physiotherapy. If, on the other hand, you want to strengthen and train the lumbar spine on your own in a fitness studio, you have to pay the costs yourself. Nevertheless, it is very important to do something for your back as a precaution to avoid later damage.

Even simple exercises that can be integrated into everyday life, such as walking for half an hour every day, can already train the lumbar spine and show positive effects. Taping the lumbar spine can be used as a supplement to treatment of existing problems.Although it cannot eliminate the origin of the pain, taping the lumbar spine can help, especially with pain during movement, for example pulling pain when bending down. Tapes are used for various diseases.

Indications range from slight muscle tension, back pain to a herniated disc in the lumbar spine. The tapes are offered in different colors, whose meaning is explained in kinesiology. The tape is usually applied to the lower back in a slightly bent position, so that in an upright posture the tape lifts the tissue under the skin in waves, which should promote blood circulation.

The course of the tape should be oriented to the muscles and tendons. Nevertheless, there are different variations of the tape course in the lumbar spine. In most cases, a tape is applied directly to the right and left of the spine from bottom to top.

Another tape can be applied horizontally. In some cases, the tapes are also applied in star shape. For the application in the case of a herniated disc, we have published a separate topic under “Taping a herniated disc”.