Lower back problems can be easily managed by the individual. This will allow for faster relief and save time. Lower back pain can be caused by unusual positions and certain heavy exercises. Lower back pain could occur if your attempt to lift a heavy item or to grab something. This type of pain can last for several days. The pain can be treated with simple painkillers, stretching exercises and aerobics or surgical procedures. This article will show you how to deal with your physical problems without using drugs and surgery Rückengymnastik im Stehen.

Lower back contains complex bones and muscles, as well ligaments, muscles, nerves, and ligaments. This area can be used for a wide range of functions and movement. This complex area makes it easy to sustain injuries. Most of the pains stem from our modern lifestyle. We rarely have time for exercise. You should consult a specialist physician if your lower back is hurting. In the case of minor back problems, the cause is usually strained muscles or ligaments in your lumbar region. Some lower back exercises may be able to help you get relief. It includes:

* Initial exercise program

Ankle pumps, heel slides, abdominal contractions, wall squats, heel raises, and ankle pumps are some of the first exercises. The most straightforward exercise you can do to relieve pain is the ankle pump. You need to lie flat on your back and lift your ankles. Repeat the 10th time. This is one simple lower back exercise that can be done to strengthen your lower back muscles.

* Intermediate exercise program

After you’ve completed the initial program, it is possible to move onto the intermediate set. These exercises are specifically designed for back pain relief. This program includes “simple hip to chest stretch”, as well as “hamstring stretch”. For the simple knee stretch to chest, you will lie flat on your side, bend your knees, then raise one leg up to the chest. Relax for a bit and then release it. Repeat the exercise on each side for several minutes.

* Lumbar stabilization exercises

This is a great exercise for stabilizing the lower back. You use a Swissball to do this. To do it, lie on your back and place your calves on top of the ball. Keep your knees bent. Begin to contract your abdominal muscles as you slowly straighten the other leg.

* Bridge exercise

Your arms should be straight when you start the exercise. Keep your feet flat on ground, and bend your knees. While slowly lifting your hips from below, contract your butt muscles and hamstrings. Next, slowly return to your initial position. Bridge exercise, which is quick and painless, is one of the most effective lower back exercises.