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Exercises to Relieve Lower Back Pain

Lower back is located  in the 5 lumbar vertebrae, or even the sacrum. It can be: * Chronic (); * In any case, it is always very disabling . If you are distressed by these pains, a few simple exercises and stretches can help to relieve them. Please note: lower back pain is a sign of a  problem with the spine or surrounding tissue (muscles or nerves). It is essential to  consult a specialist who will analyze the precise origin of the pain and prescribe an appropriate treatment (medication, physiotherapy, etc.). The exercises offered can be a supplement to temporarily relieve overly present pain or prevent their recurrence. It is recommended never to force and stop them if they cause additional pain.
The child's posture The child's posture is a stretch mainly from yoga. It can be done in case of intense chronic or punctual pain . This very simple exercise allows you to stretch the muscles of the lumbar area and relieve pain: * Kneeling on the floor or on a carpet, lengthen the bust on your legs by stretching your arms (relaxed) forward; * Try to lower the tailbone down to the ground; * Hold the position 30 seconds to 1 minute; * Get up by slowly rolling your back, vertebra after vertebra; * Repeat the stretch if necessary several times. * Repeat the stretch if necessary several times. Bend your knees on your chest This posture is effective in relieving temporary or chronic pain. Performed regularly, it helps relieve tension in the lower back which can end up being painful. * Lie on your back, knees bent against your chest, using your hands; * Stay in this position for 30 seconds to 1 minute, breathing out deeply during the exercise; * Then return to the initial position, bending the knees very slowly; * Repeat the exercise five times. Stretching of the back muscle chain Very good for relieving the lower back, this exercise is effective in case of intense chronic or temporary pain. In the case of lumbago, it can quickly make the pain more bearable. * Lie on the floor, legs against a wall at a right angle; * Hold this position for 2 to 5 minutes; * To get up, gently lower your legs to one side and use your arms to straighten up; * For more comfort, you can add a cushion or a booster below your lumbar area; * If the exercise seems too difficult against the wall, try this: lie on the floor on your back, place your legs at 90 ° on a chair and hold this position for 2 to 5 minutes.  Pelvic tilt This stretch of the lumbar area helps relieve your chronic lower back pain. Your body can thus restore itself to a better position. * Lie on your back, knees bent; * Slide your hands under your back; * Then push the pelvis towards the ground, as if you wanted to crush your hands with your back; * Stay in this position for 5 or 6 seconds; * Push your pelvis forward as if you were arching, arms to the sides; * Stay in this position for 5 or 6 seconds. Repeat the tilting movement of the pelvis back and forth five times in succession. You can practice this exercise in the morning in your bed, before getting up, or in the evening before falling asleep.  Lumbar stretching This exercise will relieve your **chronic lower back pain.**However, care must be taken to perform it slowly in order to avoid back trauma. * Lie on your back, knees bent and tight against each other, arms crossed; * Tilt the knees to one side and turn the head to the opposite side. Stay in this position for 30 seconds; * Perform the movement on the other side; * Repeat the exercise five times. Important : Movements with your torso to the sides should be avoided if you have been diagnosed with a herniated disc or . Vertebral tone exercise This stretch helps strengthen some of the small muscles in your spine, thereby preventing lower back pain. * Stand on your knees and hands; * Extend one leg horizontally, looking ahead; * Hold the position for about 10 seconds, keeping your back straight, without arch; * Change legs and do the same stretch; * Repeat the exercise five times on each side. Cat posture The posture of the cat helps to relax the whole body and mind , and to stretch the spine  for better flexibility. It will also relieve a bit of acute lower back pain. * Position yourself on all fours, back straight, neck and shoulders relaxed; * While exhaling, arch your back by starting to roll up in a column from the lumbar, like a cat that stretches, returning the neck, eyes riveted on the ground; * While inhaling, slowly raise your neck to the sky, dig your back as much as possible, as if you are arching; * You can repeat this exercise 5 to 15 times. Important: people with fragile wrists or sore shoulders should practice this stretch in moderation. If the stretch provokes pain, decrease your range of motion.  Stretching the psoas The iliac psoas is a muscle directly connected to the five lumbar vertebrae.This exercise can give you better flexibility and avoid vertebral blockages of the lumbar areas. * Extend one leg backward, knee to the ground; * Bend the other leg forward, at a right angle, the foot flat on the ground; * Gently lower the basin to the ground; Stretch at work Work can put a strain on the lumbar area, especially when sitting all day. This stretch will allow you to temporarily relieve your pain. * Sit on a chair, feet flat on the floor. * Place one hand on the head and the other resting on the seat cushion to remain stable. * Tilt the trunk laterally, very slowly and without twisting. * Stay in this position for 15 to 20 seconds, trying to gain a few centimeters. * Repeat the exercise five times on each side. * Hold this position for about twenty seconds. Planking The planking is a great way to strengthen the muscles of your lower back ( lower back ), as well as the abdominal belt . It helps for your posture and decreases your chronic lower back pain. * Lie flat on your stomach on the floor; * Lift your weight, using your elbows and the tips of your feet; * Look straight ahead, head up, abdominals contracted; * The buttocks should not be raised, you must remain horizontal; * Hold this position as much as possible. What to do to avoid these pains? Low back pain is not inevitable.For those who prefer to prevent than cure, here are some recommendations to avoid the appearance of these pains: * It is important to practice regular physical activity. Strengthening the back and the abdominal strap allows you to better support your back. For cases of chronic low back pain, sport can even have beneficial effects by making the pain disappear, partially or completely; * Maintaining good posture is essential, especially for people who work most of the time. Back pain can occur if the back is too curved, shoulders slack. This type of position will tend to put pressure on certain muscles , the intervertebral discs, and cause pain.  * Prefer a firm mattress rather than a soft mattress; * Pay attention to your weight. The intervertebral discs are there to absorb shocks, but the heavier we are, the more their damping capacity is reduced.
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