Exercises to strengthen the lower back.

Few people will spend time on exercises to strengthen the lower back before an intervertebral hernia or other disorders in this department make themselves felt. This makes the task extremely difficult, because after the fact, the range of permissible activities is significantly narrowed.

Particularly unlucky in this regard are bodybuilders and experienced athletes who have developed a hernia as a result of inadequately heavy training. When the large muscles of the back are highly trained, it is very difficult to influence the deep muscles of the trigger zone, the spasm of which provokes pain. Risk factors also include heredity and old age.

Therapeutic gymnastics, which is practiced during the rehabilitation of the spine after a hernia, has little in common with weightlifting, where critical overload of the lumbar region is typical. So any exercises to strengthen the lower back if there are any problems are possible only with the knowledge of a doctor.

We will consider the general principles of strengthening the lower back and preventing injuries in this area below. They are relevant only at the stage of remission.

General principles for strengthening the lower back and preventing injuries:

1. Avoid staying in one position for a long time. This provokes a spasm. Light and frequent back stretching exercises, such as hanging, are considered a good countermeasure. Pull-ups are also recommended - both with a wide and narrow grip. Abdominal training is best done with maximum amplitude, with the same goal of stretching the spine. Hanging leg raises and also standing leg raises are ideal.
2. Start any workout with minimal weights and one approach. Warming up before strength training is mandatory.
3. Axial pressure on the spine will have to be completely eliminated. First of all, an exercise such as barbell squats falls under sanctions. Bench presses, dumbbells sitting and standing, deadlifts also include this, as do any jerking movements.
4. Dumbbell swings to the sides and shrugs are done with the back supported at an angle of 70°-80°.
5. Hyperextension is a very good exercise, even for every day. But at the slightest pain, spasm of muscles such as the multi-pointed, short and long rotator muscles can increase.
6. It is advisable to combine rows from a vertical block behind the head and to the chest (with a narrow and wide grip), rows of a horizontal block, and a bench press performed without a bridge.
7. Cardio on the treadmill includes an unwanted element of shaking; if possible, it is better to replace it with swimming. The elliptical machine is also less risky for lower back problems.

1. Lying on the floor, bend your legs. The right hand is under the back, in the deflection area. First, relax and then begin to press your lower back into the floor. It would be good to hold this position for about 10 seconds.
2. Do pelvic lifts from a lying position, with your legs bent. Lifting your hips off the floor as much as possible, also try to hold on. Repeat 10 times.
3. Imitate swimming movements while lying on your stomach. Just 20-30 movements.
4. From a position on all fours, lift each leg and arm alternately for a few seconds. Their position is straight, parallel to the floor. 10 times.
5. Regular forward lunges, 10 for each leg. It is better to do them in front of a wall that will prevent your knees from going over your toes.
6. Standing on all fours, alternately arch your back up and down. From the outside it looks like a cat, which is either angry or stretching.

When starting training, you need to understand that the intervertebral discs themselves, like the vertebrae, cannot hurt because they lack nerve endings and receptors. All unpleasant sensations come from the spinal stabilizer muscles, whose compensatory tasks disproportionately increase due to the hernia.

If remission is currently far away, you will have to be content with the achievements of physical and conservative therapy. At the stage before the introduction of strength training, deep massage, electrical stimulation, and ultrasound methods show good results. In general, it takes several months to bring a muscle out of a state of constant spasm and accustom it to the required load.

As prescribed by a doctor, injections of diclofenac (non-steroidal anti-inflammatory drug) are used; centrally acting muscle relaxants such as baclofen; analgesics and, in some cases, antidepressants. Joint supplements such as chondroitin and glucosamine help slow down annulus fibrosus degeneration. Prevention is quite real and all the measures listed above are relevant for it.