The lumbar region is one of the most vulnerable areas of our body, it often hurts from tension. Relaxing your lower back muscles will help relieve this tension, reduce pain, and improve flexibility. In this article, we will look at some simple and effective ways to relax your lower back muscles that you can do at home or in the office.
Anatomy of the muscles of the lower back
The largest muscles in the lumbar region are the psoas major, iliopsoas, and quadratus lumborum. In addition, the lumbar region also contains a number of small muscles and ligaments that play an important role in maintaining proper posture and movement. These muscles and ligaments work together to provide proper support for the spine and stability of the torso.
Tension and pain in the lower back: causes
Tension and pain in the lower back can be caused by a variety of reasons, from everyday problems to serious illnesses. For example, such as:
- incorrect posture;
- damage or injury;
- passive lifestyle;
- overweight;
- stress;
- osteochondrosis, scoliosis, spondylosis and other diseases;
-
wrong shoes.
Often tension and pain in the lower back is caused by a combination of several factors, such as bad posture and prolonged sitting in the wrong position.
If you experience tension or pain in your lower back, see your doctor or physical rehabilitation specialist to determine the cause and choose the most effective treatment.
Which specialist to contact
If you have lower back problems , you can contact …
To the traumatologist-orthopedist. For the diagnosis and treatment of injuries and diseases of bones, joints, ligaments and muscles.
To the neurologist. For the diagnosis and treatment of diseases of the nervous system that can cause back pain.
To a rheumatologist. A doctor who specializes in the diagnosis and treatment of rheumatic diseases.
To a physiotherapist. A specialist who can help restore function and improve movement in the lumbar region through physical therapy and exercise.
To the massage therapist. It can help reduce tension and pain in the muscles of the lumbar region through massage.
To a yoga or pilates instructor. These specialists will help improve posture, strengthen muscles and improve flexibility in the lumbar region through specific exercises.
Exercises to relax the muscles of the lower back
A few exercises that can help relax your lower back muscles.
Forward bends
Stand straight, feet shoulder-width apart, hands on the belt. Slowly lean forward, trying to touch the floor with your fingertips. Hold this position for 10-15 seconds, then slowly return to the starting position. Repeat 5-10 times.
Stretching on the floor
Lie on your back, bend your knees, feet on the floor. Raise your right knee to your chest and grab it with your hands, pressing it to your chest. Hold this position for 10-15 seconds, then slowly return your leg to the floor and repeat the exercise on the other leg.
Twisting
Sit on a chair, put your feet shoulder-width apart and cross your arms over your chest. Slowly twist your torso to the right, holding for 10-15 seconds, then twist to the left. Repeat 5-10 times.
Stretching lying on the side
Lie on your side and bend your knees at a 90 degree angle. Lift the leg that lies on top and bring it to the stomach, holding it by the ankle or knee. Hold this position for 10-15 seconds, then slowly lower your leg to the floor and repeat on the other side.
Muscle relaxation while lying on the couch
Lie back on the sofa, lift your legs and put them on the armrest. Hands along the body. Close your eyes and take a few deep breaths in and out, trying to relax and release tension in the muscles of the lower back.
Breathing exercises to relax the back muscles
Breathing exercises are an effective way to relax your back muscles and reduce tension.
Diaphragmatic breathing
Sit on a chair and put your hands on your stomach. Take a deep breath, filling the lungs with air, while the stomach should swell. Then exhale slowly, drawing in your stomach. Repeat the exercise 5-10 times.
Muscle relaxation through breathing
Sit on a chair with your hands on your knees. Close your eyes and take a slow, deep breath in through your nose. Hold your breath for a few seconds, then exhale slowly through your mouth, trying to relax all the muscles in your body, including your back. Repeat the exercise 5-10 times.
Breathing with counting
Sit on a chair and close your eyes. Take a deep breath through your nose and count to four as you do so. Then hold your breath for a few seconds while continuing to count to four. Exhale slowly through your mouth, counting to eight. Repeat the exercise 5-10 times.
Breathing in the lotus position
Sit on the floor in the lotus position with your legs crossed. Place your hands on your knees. Close your eyes and take a few deep breaths in and out through your nose, trying to relax your back muscles.
Breathing Sphinx Pose
Lie on your stomach, stretching your arms along the body. Raise your head and upper body, resting on your forearms. Close your eyes and take a few deep breaths in and out through your nose.
It is recommended that you do these simple exercises regularly to keep your back flexible and healthy. However, if you experience back pain or have any medical contraindications, be sure to consult your doctor before starting to perform these complexes
