What are the best lumbago exercises? Lumbago, also known as lumbago, is a painful lower back condition often caused by overuse, improper movement, or weak back and abdominal muscles. Fortunately, with the right exercises, you can not only strengthen your back, but also reduce the chances of lumbago recurring. By exercising regularly and paying attention to your posture, you can support your back muscles and build more flexibility and stability. Want to know what exercises will help make your back stronger? More info...
Effective lumbago exercises for a stronger back:
Pelvic tilt:
- Lie on your back with your knees bent and feet flat on the floor.
- Tilt your pelvis so that your lower back presses against the floor, hold for a few seconds, and release.
- Repeat 10-15 times.
Helps to strengthen the muscles in your lower back and abdomen.
Knees to chest:
- Lie on your back and pull one knee toward your chest at a time.
- Hold your knee for 10-15 seconds and switch legs.
- Repeat 5-10 times per leg.
Relieves tension in the lower back and makes muscles more flexible.
Cat-Cow stretch:
- Start on hands and knees in a table position.
- Hollow your back while looking up (Cow) and then arch your back while looking at your navel (Cat).
- Repeat 10-15 times.
Improves spinal flexibility.
Bridge:
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips up and hold this position for a few seconds.
- Slowly lower your hips and repeat 10-12 times.
Strengthens the lower back, glutes and hamstrings.
Side plank:
- Lie on your side and lean on your forearm, with your body straight.
- Hold this position for 10-20 seconds and switch sides.
- Repeat 3-5 times per side.
Strengthens the core and improves back stability.
Tips for a healthy and strong back
To prevent lumbago and keep your back strong, it is important to pay attention to your posture during daily activities and exercise regularly. Alternate prolonged sitting with short walks, lift heavy objects appropriately, and provide a balanced workout that also strengthens your core. By incorporating these habits into your routine, you can maintain a healthy and strong back and avoid lumbago.
MediRelaxa massage chairs for recovery and support for lumbago exercises
In addition to performing exercises, a MediRelaxa massage chair can provide valuable support for recovering from lumbago and strengthening your back. By using gentle massages, the massage chair helps reduce muscle tension and improve blood circulation in your back. This promotes the recovery process and makes your muscles more flexible, leaving you better prepared for exercises.
MediRelaxa massage chairs against muscle pain after exercise
A MediRelaxa massage chair can be an effective way to relieve muscle pain after exercise. Through targeted massages, muscles are relaxed and blood flow is increased, which helps drain lactic acid and waste products. Regular use of a massage chair can not only reduce muscle soreness but also speed up the recovery process, so you'll be fit for your next workout sooner.
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