Lumbago: These exercises strengthen the lower back
Targeted exercises for the lower back help to relieve pain, improve mobility, and strengthen the muscles around the spine and pelvis. They stabilize the core, correct muscular imbalances, and relieve pressure on sensitive structures such as the intervertebral discs and sacroiliac joints. When performed regularly, these exercises can not only support therapy but also help prevent back pain and enable a safer and more active daily life.
Consult your doctor to determine if these exercises are suitable for you!
Quickly find the right exercises:
Cat and cow
Objective: Mobilizing the spine
Starting position:
- Get into a quadruped position with your knees hip-width apart and your hands shoulder-width apart.
- Your torso should form a straight line from your hips to your shoulders, and your head should be in line with this line.
Exercise:
- Distribute the weight evenly across all four contact points and engage your abdominal and back muscles.
- Tuck your chin to your chest and curl up – this is called a "cat pose."
- Then, return to the starting position, extend your neck, and slowly lower your abdomen towards the floor into a slight arch in your lower back – this is called a "cow pose."
- Then return to the starting position.
3 sets of 10 repetitions, 30 seconds rest between sets
Deadlift
Objective: Strengthening the back muscles
Starting position: Stand with your feet hip-width apart. Your knees should be slightly bent.
Exercise: Bend your upper body forward with a straight back, then straighten back up.
Variation: You can also hold two filled water bottles in your hands and simultaneously lower your arms towards the floor during the exercise.
3 sets of 10 repetitions, 30 seconds rest between sets
Leg raises while lying on your back
Objective: Strengthening the abdominal muscles
Starting position: Lie on your back on a flat surface with your feet hip-width apart. Your knees should be bent. Place your arms at your sides.
Exercise:
- Tighten your core muscles and press your lower back lightly into the floor.
- Lift both legs simultaneously off the floor until a 90° angle is formed between your torso and thighs, and at your knee joint.
- Hold this position briefly and then slowly lower your legs back down.
3 sets of 10 repetitions, 30 seconds rest between sets
Kneeling hip flexor stretch
Objective: Hip flexor stretch
Starting position: Kneel with one leg on a firm surface and place the other leg on the floor in front of you. The front foot should be in front of the knee.
Exercise:
- Rise your torso, keeping it straight, and slowly push your pelvis forward until you feel a slight pull in the front thigh of your kneeling leg.
- Hold this position and then return to the starting position.
- Now repeat the exercise on the other side.
3 sets of 45 seconds per side
Dynamic rotational extension position
Objective:Stretching the lower back and gluteal muscles
Starting Position:
- Lie on your back on the floor, extend your right leg, and place the foot of your left leg on the floor at the level of your right knee.
- Place your right hand on the outside of your left thigh, extend your left arm out to the side, and place it on the floor.
Exercise:
- Move your bent leg to the opposite side by gently pressing with your hand.
- Simultaneously turn your head in the opposite direction.
- Keep your outstretched arm on the floor.
- Hold the position and then return to the starting position.
- Now repeat the exercise on the other side.
3 sets of 45 seconds per side
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