When we talk about discomfort or injuries, one of the most mentioned areas is usually the back, especially the lower back, reaching the waist. Many of these causes of discomfort are poor posture during the day, excessive back weight (especially in school-age children and adolescents), or poor posture during sleep.
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However, these pains are often also caused by inefficient warming up before starting a workout or after exercising to relax the area. Therefore, we are going to look at a series of exercises to help warm up and relax your lower back before and after your routine.
5 warm-up exercises to help prevent lower back pain
Back pain and discomfort are one of the greatest possible physical limitations (in fact, they happen to the majority of the population at some point in our lives), so it is essential to carry out adequate preventive work before starting to suffer from them. Along these lines, prior mobility and stretching work are excellent options as they help improve performance in sports as well as prevent injuries.
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foam roller
With the help of a foam roller you can give flexibility to the back area by performing the exercise from the upper part of the back to the waist. The key to making this warm-up effective is to rotate the foam roller smoothly and gradually, gradually lowering it and concentrating the movement on each area for a few seconds.
If at any time you feel the pain, you should stop the force of pressure at that point.
cat stretch
These stretches aim to stretch your entire back and are worth mentioning. To do these exercises, you must maintain a quadrupedal posture and combine stretching and breathing. Movements should be slow, gradual, and should not be painful or uncomfortable.
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work in motion
In addition to stretching and stretching the stiffness of the back, it is also important to perform exercises that give priority to the mobility of the waist by rotational movement. As in the previous exercise, it is very important to do it in a controlled way to avoid jerks and injuries.
waist stretch
This stretching exercise is also known as the “cobra stretch” or “sun worship.” This is because the movement of this animal when in attack position is similar to our position in the last part of the movement. The objective is to extend the waist area, but it also directly affects the abdominal area, so it is a fairly complete exercise at the height of the previous work in the core area.
People with back pain, especially in the case of injuries such as hernias, should consult a specialist to be able to perform this exercise.
Ballasana: yoga also helps to warm up
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The balasana or “prayer posture” (because of its similarity to the posture adopted by certain religions when praying) is a characteristic posture of the discipline of yoga that helps to stretch the entire back. It must also be done in a controlled manner and without sudden movements.
