You often have pain in your lower back? These lumbar exercises will help you strengthen your back and lumbar spine. Tension and lumbago no longer have a chance.
Did you know that lower back pain is one of the most common back pains? Most of the time, they are due to sitting too much.
And if we're being honest: We really do sit a lot. That already starts in the morning at breakfast.
It then continues when driving to work. We don't even want to talk about sitting in the office. And then: closing time - finally sitting on the sofa.
A real dilemma that Lumbar vertebrae pain very favored.
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Tip: Try a Standing Desk. This brings relaxation to the back and helps against all kinds of tension.
No more tension! With these exercises you are rid of them once and for all!
By the way, there is no such thing as lumbar vertebrae pain. Because what really causes us pain are not the vertebrae themselves, but the large space around them.
The lumbar spine is defined as the five vertebrae on the lower back is the name given to the vertebrae. Due to our upright gait, these vertebrae are particularly stressed.
Now the good news: lower back pain can be relieved by Lumbar exercises well under control.
Incidentally, in the case of very acute pain in the lower back, one speaks of a Lumbago.
What you should know about the lumbar spine
Our spine is a very complex system. Bones, muscles and nerve cords come together here. They have to meet very great demands. Whether sitting, walking or running - the lower back always has enough to do.
Our back is made for moving a lot. But in the classic everyday life, in which we sit a lot, the spine is very wrongly loaded. Because we move far too little, we get pain in our backs.
In order for us to move our spine, the intervertebral discs play a crucial role. They lie between the vertebrae. They cushion pressure loads. Too little movement, however, means that the intervertebral discs cannot absorb enough nutrients. Metabolism comes to a standstill, leading to wear and tear and herniated discs.
We can prevent this by moving a lot and additionally strengthening the back. There are special lumbar exercises for this purpose. They ensure that the muscles are stretched and the back is strengthened.
What you need to know about gymnastic exercises for the lumbar spine
Our lumbar exercises are easy to incorporate into your everyday life. You don't have to buy expensive equipment for back pain. All you need is a body weight.
Of course, exercises for the back work best if you do them in advance. That is, before pain occurs. If you have a well-trained back, you won't have any pain in the first place.
Basically, the body absolutely needs a lot of movement. We were never made to sit down a lot.
The very best yoga exercises for home
Any exercise is better than none. So if you walk for half an hour every day, that's already better than doing nothing. It also strengthens your back. Don't you think? Stand up and walk a few steps. Grasp your lumbar vertebrae as you do so. Can you feel your muscles working?
Any type of exercise - whether it's yoga, walking or stretching - promotes back health.
If you want to strengthen your back, you must never rely on the Abdominal muscles forgotten. They are the counterparts of the back. If you train only the back muscles, you can risk postural defects and even make back pain worse.
Who may not do the lumbar exercises
In principle, it is good for everyone to incorporate lumbar exercises into everyday life. If you have a slipped disc or an artificial joint in the hip or knee, you have to be careful.
In this case, be sure to talk to a doctor or physiotherapist before doing the lumbar exercises. They are sure to have special exercises for your case that are tailored to you and can help you even more specifically.
How and why lumbar exercises work
From sitting so much shorten our muscles and fasciae. Due to incorrect sitting with Hunchback the lumbar vertebrae are subjected to quite a bit of stress. In bad cases, this can lead to herniated discs.
Never again pain, thanks to stretched back
Lumbar exercises counteract this. They strengthen the muscles around the spine and pelvis. Other exercises against back pain stretch the cross and solve so tensions.
To achieve a good result, you need the mix of strengthening and stretching. These are exactly the lumbar exercises we have put together for you here.
We mix strengthening exercises and relax the back. You don't have to do all the exercises at once. Choose the back exercises that suit you best. To give you enough choice, we have put together 9.
Would you have known these tricks to strengthen your back?
Three very wonderful exercises for the lumbar spine can be found in this video I found on YouTube. If you don't have much time, do these exercises. Next time you'll have more time - then combine the video with my 9 favorite exercises for the lower back.
The point is that you strengthen and stretch the spine. This way you can get rid of existing pain and avoid future pain.
The 9 best lumbar exercises for a strong back
Before you can start directly with the exercises, you first need to warm up. Plan about 3 minutes for the loosening exercises.
They help you get the circulation going, loosen up the muscles and prepare the body. From light trotting on the spot to jumping jacks, you can do a wide range of Warm up exercises make
Do the exercises for the lumbar spine 8-12x each and 3 passes. You don't have to do all the exercises at once. The most effective way to strengthen your lower back is to do 3-4 exercises every other day.
Change them again and again, so that the body gets a new stimulus. This is the fastest way to build muscles that will protect you from back pain in the future.
If you can't do that many reps, take it slow. Listen to your body, you have to find out for yourself how far you can go.
In case of acute pain, talk to a doctor first!
1. lumbar exercise to relax
We start with a relaxing exercise. It prepares your back for the workout. You will feel whether your lumbar spine is tense or not.
- Put your feet against a wall.
- The upper and lower legs form a 90° angle.
- Apply light pressure against the wall with your legs.
- Press the spine against the floor.
- Build up the tension slowly but firmly. And then release it again.
2. leg rotation to loosen the lumbar spine.
This exercise makes the lumbar spine flexible and agile. By the way, this is a great workout for runners who start jogging again after a break.
- Lie on your back.
- Angle the legs.
- Stretch the arms to the sides.
- Now slowly move your knees to the side until your knees touch the floor.
The shoulders remain on the mat the whole time and do not rotate with it.
These are the best exercises for your lower back!
3. the bridge for a trained lower back
The bridge is a very simple, but very effective exercise for the lumbar vertebrae. It trains not only the back but also the buttocks and legs :)
- Lie on your back and bend your legs.
- Feet are open about shoulder width and flat on the mat.
- Slowly lift the hips off the floor.
- Tighten your abdomen and buttocks muscles. Press your heels firmly into the floor.
- Your body forms a line.
4. touch the knee for a trained back
Trained abdominal muscles protect against back pain. That's why there's now a lumbar exercise that trains the back and abdomen.
- Lie on your back and bend your legs.
- The tips of the toes point upwards.
- Lift head and both shoulder blades slightly off the exercise mat.
- Touch the right knee with the left hand.
- Hold the tension for at least 5 seconds.
- And change sides!
These exercises strengthen your abs!
5. quadruped stand trains the lumbar vertebrae
With the quadruped stand you can improve your balance and strengthen not only your back but also your butt muscles.
- Get down on all fours.
- The hands are under the shoulders. The knees are under the hips.
- Tighten the abdomen and stretch the right leg backwards.
- Stretch your left arm forward.
- Hold position for 10 seconds and then switch sides.
It is important that you tighten the buttocks and abdomen!
6. pull the knees to the chest
With this exercise you stretch your butt, back and thighs. Make sure your arms offer enough resistance!
- Lie on your back and bend your legs.
- Place your hands around your knees. Pull your knees as far as you can toward your chest.
- With your hands you hold against it and make it difficult for yourself to pull. This strengthens the back.
Here, one pass is enough. One exercise execution lasts about 10 seconds.
7. strengthen the back in the prone position
Also in the prone position you can do many exercises that are good for the lumbar vertebrae. With this exercise you stretch your chest muscles, strengthen your back and counteract a hunchback.
- Lie on your stomach
- The tips of the toes touch the mat.
- The arms lie in a U shape next to the head.
- Build tension throughout the body.
- Raise your arms and head off the mat.
- Pull the shoulder blades towards the spine and push them together.
8. superman exercise against back pain
If you have weak back muscles, you will notice it at the latest with the Superman exercise.
- Lie down on your stomach.
- Stretch the arms forward.
- Lift the legs and head off the mat.
- Move the legs up and down without putting them down.
9. yoga exercise "The cow, the cat"
Normally, you pay attention to your posture. With this lumbago exercise, however, you should consciously let yourself hang. Literally.
We start with the cat.
- Squat down on all fours.
- Hands are under your shoulders, knees under your pelvis.
- As you inhale, lift your chin.
- Tense the back and pull the shoulder blades together.
- Now make a cat hump. While doing this, push your back up in an arc.
- Pull the chin towards the chest and the shoulder blades apart.
Now for the cow.
- With the next inhale, lift your head.
- Come into a slight hollow back.
- Push the shoulder blades apart and the buttocks up a little.
Repeat the cat and the cow a few times. This exercise will help your spine to release tension and relieve pressure.
If you're looking for more lower back exercises, you can also check out our Lumbago exercises drop by.
Our conclusion
If you sit a lot, you should definitely incorporate lumbar exercises into your daily routine. Because prevention is better than suffering lumbago later. Or even worse: a slipped disc.
Try to do the lower back exercises 2-3 times a week. You don't have to do them all. Just pick a few different ones each time. This way you have variety and it won't get boring during your workout :)
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