Lumbar exercises

Over time, a person begins to feel the "weight of years", the spine ages, heaviness and pain appear. Therefore, exercises for the lower back are a straw, grabbing at which you can return its former flexibility and stability.

[ 1 ], [ 2 ]

Exercises to strengthen the lower back

A weak lower back is a tragedy for a person, because it has to support the entire upper part of the human body. Lack of strength in the lower back muscles is a sharp, nagging pain in the lumbar region. And in order not to aggravate the situation, but to get rid of discomfort as quickly as possible, exercises to strengthen the lower back will come to the rescue. At the same time, in order not to cause even more harm to your health, exercises should be done with the load and amplitude that is most "comfortable". If a person starts exercising with one thought: "to give" more load to the lower back in order to pump up the muscles faster. This is a very dangerous misconception that can lead to a "lower back breakdown" and only aggravate the problem. After exercising, the body should feel light and flexible.

Exercises for the lower back muscles

With weak spinal muscles, it is very difficult to support the human frame. And the lumbar muscles have to support half of the human body in working condition. In a situation where a person spends a long time in a sitting position (such is a lifestyle or professional necessity), often, the back muscles atrophy and become unable to effectively perform their direct duties. This situation urgently needs to be changed: an active lifestyle, exercises for the lumbar muscles - this is what will make it possible to fully or partially restore lost abilities, and at the same time get rid of pain and discomfort in the back.

But when doing any exercises, you should listen to your body, if spasmodic or peripheral pain occurs, physical activity should either be reduced or temporarily stopped. Complex exercises for the lumbar region are quite effective for osteochondrosis and rheumatism.

These exercises for the lower back muscles should not be performed:

• In case of pregnancy. During this period, it is better for a woman to master a complex that is based on a reduced load and is designed specifically for expectant mothers.
• You should not start training if you have recently suffered a spinal injury. At least two months should pass after this incident before increasing the load on the back muscles. In this case, you should first consult your doctor.
• If acute pain occurs during the applied load.

Exercises for lower back pain

When a person is in a vertical position (standing or sitting), the spine experiences enormous pressure, which is helped by muscle tissue. When the muscles are weak and atrophied, the entire load falls on the skeleton and intervertebral discs. Unable to withstand such pressure, they begin to collapse, pinching the nerve roots, which provokes the occurrence of back pain, and, in particular, in the lumbar region. As strange as it may sound, the spine is also supported by the abdominal muscles, allowing it to be in a vertical position, creating a natural "muscle corset".

Exercises for lower back pain are not very difficult even for a beginner, but they give quite good results.

1. The "cat" exercise has a positive effect on the identified pathology. Get down on your knees. Rest your hands on the floor as comfortably as possible. Control your breathing. As you exhale, arch your back, trying to raise it as much as possible, with your head down. Return to the starting position. As you inhale, try to arch your back as much as possible, with your head up. Do 15 approaches.
2. Lie down on a hard surface face up, clasp your hands behind your head. Legs are slightly bent and shoulder-width apart. Try to raise your shoulder blades as high as possible. Do the exercise on an exhale, trying not to lift your lower back off the floor. Depending on a person's capabilities, you need to do 10 to 30 approaches.
3. A familiar exercise from childhood, the "half-bridge". The starting position is similar to the previous exercise. Only now, on the exhale, lift the buttocks as high as possible. In this exercise, you should be careful, not making sudden movements. Do 10 to 30 repetitions. This load promotes a powerful blood flow to the "massaged" area, which provides an excellent health effect.
4. Lie on your stomach and place your hands (bent) on the floor, with your palms on the floor in line with your shoulders. Relax your torso as much as possible. Slowly begin to straighten your arms, lifting your upper body as high as possible, stretching your spine and arching your lower back. Hold the position for a few seconds and smoothly return to the starting position. Each subsequent stretch should be done slightly higher than in the previous case. Do 15 to 20 approaches.
5. At the end of the session, it is necessary to relax the muscles and give them a rest. Sit on your knees, lower your buttocks onto your calves. Bend forward, arms above your head continue the line of the body, stretching forward as much as possible. In this position, try to relax all the muscles of the back as much as possible. Two minutes is enough to give the muscles of the back a rest.

These simple exercises are quite effective in case of lower back pain. But it is worth taking a warning. You should not be a hero, doing exercises overcoming pain. Such a "feat" can "backfire", further aggravating the pathological situation.

[ 3 ]

Exercises for the lower back with a hernia

Spinal hernias are a very unpleasant and painful pathology, often forcing the patient to "lie flat out". This protrusion of the fibrous ring, accompanied by increased pressure on the spinal cord, can occur in the area of any disk, but most often this pathology is observed in the lumbar region. Such compression contributes to the occurrence of pain and leads to failures in the functioning of internal organs.

To fully perform exercises for the lower back with a hernia, you need to prepare a hard, dense roller with a diameter of up to twenty centimeters. Such a simple device will make it possible to insure the lower back from excessive curvature and deflection. It will be needed for exercises that are performed lying "on the stomach", or to relieve acute pain that has appeared. When it occurs, you need to lie on your back, trying to press the lumbar region as tightly as possible to the surface. In this situation, the prepared roller will help. After some time, the pain should subside.

1. Starting position: lie face up on the floor and press your lower back as much as possible to the surface. Your arms are extended along your body. Slowly raise your legs until they are at an angle of 15 degrees to the floor. Make sure your lower back does not come off the surface. Hold for 15 seconds and return to the starting position. Do ten such approaches.
2. We do the well-known exercise "scissors". The initial position is the same. We raise our legs by 15 degrees and make cross movements with our legs, imitating the work of scissors. We make ten crossings. A short rest. We make ten approaches.
3. The person doing the exercise lies on his back, legs slightly bent and resting on a low bench. Raise the upper part of the body, clasping the knees with both hands. Fix the position for 15 seconds and return to the starting position. Perform ten repetitions.
4. Lie face up, legs bent at the knees, hands fixed on the waist. Raise the upper body, trying to touch the knees with the head. Lie back down. Do ten approaches.
5. Turn the body over and lie on the right side, the right arm is extended and the head is on it. The left arm is bent, resting on the floor. Raise the left leg as high as possible (ideally bringing it to 90 o). Hold for a quarter of a minute and lower the leg. 15 approaches.
6. Do a similar exercise on the other leg.
7. Lie on your stomach and place a bolster under it. Arms extended upward. Slowly lift first the right, then the left leg, holding each in a raised position for up to 15 seconds. Do 10 approaches.
8. Do a similar exercise, while raising both legs.

[ 4 ], [ 5 ], [ 6 ], [ 7 ]

Bubnovsky exercises for the lower back

Today, many different techniques have been developed to activate the deep reserves of the human body. These include Bubnovsky's exercises for the lower back. The only condition for such loads is the exclusion of sudden movements.

1. Kneel down, resting your palms on the floor. Relax your back muscles.
2. The position is the same. When inhaling, slowly bend your back down, when exhaling, bend your back up. Do up to 20 approaches.
3. The starting position is similar. We pull the right leg to the chest, sitting on it, the right arm is extended forward, parallel to the left leg and arm we extend back. We change the position of the arms and legs. We control our breathing. If minor pain is felt, the exercise can be continued, gradually increasing the step size.
4. The starting position is the same. Without changing the support, try to stretch the body forward as far as possible. Avoid bending in the lower back.
5. Rest on your knees and palms. As you exhale, bend your arms at the elbows and lower your torso to the floor. Smoothly move your body so that your buttocks touch your heels. This exercise effectively stretches the muscles of the lower back. Do up to 6 sets.
6. Position on your back, knees bent, feet flat on the floor, hands clasped behind your head. As you exhale, lift your upper body, trying to touch your knees with your elbows. Do not lift your legs off the floor. Do this several times, even through slight pain. Stop when you begin to feel a slight burning sensation in the abdominal area. To make the exercise more effective, during periods of dynamic loads, you can put an ice pack under your lower back.
7. The starting position is similar to the previous exercise, only the arms are stretched along the body. When exhaling, raise the pelvis as high as possible, when inhaling, return to the starting position. After a second's pause, repeat the exercise, doing 10 - 30 approaches.

The given complex can be repeated in a row up to two times.

Dikul exercises for the lower back

Those who suffer from pain will benefit from Dikul's exercises for the lower back. They are aimed at restoring the full functioning of the joints and muscles of the area of the human body being worked on. The main condition is to control breathing: the beginning of the exercise is an inhalation, the culmination of tension is an exhalation. All exercises should be done smoothly, without jerking.

1. Lie down on your back on a hard surface, with your arms slightly to the side and pressed to the surface. Without moving your head and shoulders, without jerking, turn around your right hip (the right leg does not cling to the surface). Fix the pose for three seconds and return to the starting position. Do the same on the other side. Perform 8 turns in each direction, without ceasing to monitor your breathing.
2. The body position is similar to the previous exercise. Legs are slightly relaxed. Fold your arms in the form of a cross on your chest, fixing your forearms with your palms. Lift your right shoulder and head off the floor, turn them to the left as much as possible, fix for 2 seconds. Lie down on the floor, relax. Everything is similar, with a turn to the right. Do 8 twists. Take a three-minute break and repeat the block of loads and do three approaches.
3. Lying on your back, legs extended shoulder-width apart, arms crossed on your chest. Fix the lower part of your body. Begin to smoothly "bend" your upper body first to one side, hold for 2-3 seconds at the maximum bend point. Return to the starting position. Do the same to the other side. Do 8 repetitions to one side and then to the other. Rest for about 3 minutes. Repeat the exercise three times. If sliding is very difficult, you can do it on oilcloth at first.
4. Lying on your back, arms slightly to the side with palms pressed to the floor. Having fixed the upper part of the body, smoothly move both legs first to one side, hold for a couple of minutes, and return to the starting position, then also to the other side. Do three sets of 8 repetitions in each direction with a three-minute break between blocks.
5. Lie on your stomach, stretching your arms along your body with your palms facing up. Fix your legs to a heavy piece of furniture. Lift your upper body off the surface as high as possible, keep your arms parallel to the floor. Freeze for a couple of minutes and return to the starting position.
6. Stand straight. Start to lean forward smoothly with a straight back. Bend your knees slightly, lightly leaning on them with your hands. Fix the position for a couple of minutes and return to the starting position. Do 8 exercises in three approaches.
7. Lie on your right side. The left arm is thrown behind the head and reaches the floor, while the right arm lies perpendicular to the body. Raise the left arm and leg as high as possible, and pull the head. Hold for a couple of minutes, and lie down, relaxing. Do three sets of eight repetitions with a three-minute rest between blocks.
8. We do the same exercise, but on the other side.
9. Lie on your back, arms pressed to the body. Smoothly bending at the knees, we try to touch the buttocks with our heels, straighten the legs. Do 12 times, then a two-minute break and again a block of exercises and so on several approaches.
10. The body lies on the back, hands are clasped behind the head, legs are bent, feet rest on the floor. Fixing the bottom, we try to lift the upper part of the body, we stay at the top point for a couple of minutes. We repeat the exercise 12 times, going through three blocks with two-minute breaks.

Exercises for lower back flexibility

Sedentary work and a sedentary lifestyle lead to the spine becoming ossified, losing its former flexibility. Exercises for flexibility of the lower back are a simple, but quite effective set of exercises.

First, we do the exercises lying on our back. We practice 10 repetitions.

• Arms and legs are extended. Smoothly bend the knee of the right leg, fixing the foot on the left. Similarly on the other leg.
• Hands are clasped behind the head. Legs are bent and straightened at the knees together.
• Hands are pressed to the body, legs are bent. We spread the knees to the sides, trying to reach the floor with them. Return back.
• Legs are stretched out. First with one leg, then with the other, we draw circles (20 times clockwise and 20 times counterclockwise).
• The well-known exercise "scissors". Straight legs slightly lift and make cross movements.
• A similar exercise, but we lift one leg and perform the "pendulum" exercise. The same for the other leg.
• Raise both legs, creating a right angle with the body. Slowly move them apart, connect, returning them to the starting position. Each leg outlines a kind of semicircle.
• Bend one leg and fix it with your hands. As you exhale, try to touch your chin with your knee. Keep your head on the surface. Do 10-15 repetitions on each leg.

Loads while lying on your stomach.

• The hands rest on the floor at chest level. We straighten the elbows, stretching the lumbar muscles well. Six repetitions.
• The starting position is similar. Raise one leg about 20 centimeters, hold it in this position for 20 seconds, and return to the starting point. Do the same with the other leg. Up to 8 repetitions.
• Raise your left arm and right leg in pairs. Hold for a while. Lower. Now your right arm and left leg. 8 sets.

The body lies on its side.

• Swing the leg that is on top forward and backward. Change sides and legs.
• We want the same position, swinging up and down.

[ 8 ]

Exercises for the lower back with osteochondrosis

Thanks to the achievements of civilization, which have relieved humans of multiple burdens, and due to a sedentary lifestyle, osteochondrosis has become much younger in recent years. And in order to somehow solve this problem, we offer exercises for the lower back with osteochondrosis, because this area is the most vulnerable.

Starting position: lying on your stomach. 8 – 12 repetitions.

• Arms are straight. Raise the straight leg one by one, holding it in this position for about half a minute. Lower it smoothly. Do the same with the other leg.
• A similar exercise, but we lift both legs at once, spread them apart, bring them back together and lower them.
• Close your feet. Bend your legs slightly and lift them. Hold this pose for half a minute and return to the original position.
• Feet touching, knees bent at 90 degrees and slightly apart. Raise and lower legs, including knees, holding in the upper position for half a minute.
• Grab your leg with your hands, arch your body at the waist, freeze, relax. Do the same for the other leg.

Tensile loads in the supine position.

• The legs are bent, the arms are spread out to the side at a right angle to the body. Without lifting the upper part, we try to put a pair of legs first on one side, then on the other. Four times in each direction.
• Bend one leg at the knee, then the other, grasp it with your hands and pull it up to your chin. Fix it. Lower.
• Knees bent, hands clasped behind head. Raise and lower buttocks. Make the amplitude as large as possible.

[ 9 ], [ 10 ]

Exercises for a pinched nerve in the lower back

A slight turn of the torso and the spine is pierced by a sharp pain. The doctor diagnoses a pinched nerve ending - this situation is quite common. During the period of exacerbation, no therapeutic loads can be performed. It is problematic to release the pinched nerve on your own, using only exercises for a pinched nerve in the lower back. You can only slightly reduce the pain, and then seek help from a doctor.

First, you need to unload your spine, relieving tension from it. This is quite easy to do. Lie down on your back on a hard surface (with your legs at a 90-degree angle to your body - put them on a chair), relax your muscles and lie like that for a while. The pain should subside. You need to very carefully lift yourself up and wrap your lower back with a woolen scarf.

Lower Back Stretching Exercises

When a person is forced to stay in the same position for a long time, the body begins to "go numb" and you want to stretch every muscle. Simple but effective exercises for stretching the lower back are ready to help with this.

1. One of the most productive exercises: you need to carefully lie on the floor with your back. Bend one leg at the knee and use your hands to pull it up to your chin. Count to ten and relax. Do the same for the other leg.
2. Without changing position, bend both legs at the knees and smoothly tilt them to the right side, then to the left. Perform 10 repetitions.
3. Without changing position, lift your legs, bending them at the knees. Fix them with your hands, pull them as high as possible to your chin. Count to ten and relax.

[ 11 ], [ 12 ]

Exercises for pregnant women for the lower back

Waiting for the birth of a child is the highest pleasure for the expectant mother. But, in most cases, it is also a period of increased loads on the spine, which often gives pain in the lower back. How to ease the condition of a pregnant woman without harming the future person? Exercises for pregnant women for the lower back will help solve this problem.

1. Stand up straight, put your feet together. Sway slightly from side to side, distributing your body weight evenly. Smoothly pull your shoulders back, trying to connect your shoulder blades. Expand your chest as much as possible. Mentally begin to strive upward, stretching into a string.
2. Stand straight, with your feet slightly wider than your shoulders. Slowly begin to lean first to one side, then to the other, with your hands sliding smoothly along your side. Don't forget to breathe evenly.
3. Place your feet shoulder-width apart, bend your knees slightly, fix your hands at hip level and begin soft circular movements with your hips, trying to create a figure eight.
4. Get down on all fours. Imagine that you are holding a paintbrush with your butt and there is an easel behind you. You need to draw circles on the canvas by rotating your hips.
5. An effective exercise is "cat". We do not change the position. As we inhale, we try to stretch our head and "tail" upwards, bending our lower back. Then, as we exhale, we bend our back upwards, lowering our "tail" and head.

Don't forget that moderate exercise will only benefit your pregnancy and your well-being, dear women.

[ 13 ], [ 14 ], [ 15 ]

Exercises for slimming the lower back

An extra piece of candy or a piece of cake immediately settles in the body as extra kilos, and many know how difficult it is to get rid of them. This is especially difficult to do in the waist area. But with some effort on the part of those wishing to acquire a wasp waist, using exercises to lose weight in the lower back and adjusting their lifestyle, it is still possible to solve this problem.

• Get on all fours. Alternately, in pairs, lift, briefly fixing, the left arm and right leg or, conversely, the right arm and left leg. Do 10 repetitions for each pair.
• Sitting on a hard surface, stretch your legs, lean your hands behind you. Throwing your head back, lift your butt, trying to arch as much as possible. The exercise should be repeated up to 30 times.
• This exercise is highly effective: lying on your stomach, simultaneously raise your arms and legs, arching your lower back. It is advisable to hold this position for a few seconds.

[ 16 ]

A set of exercises for the lower back

To effectively strengthen the back muscles and, in particular, the lower back, it is not enough to just do regular morning exercises, although they are better than nothing. But to solve the pressing problem and get rid of painful sensations in the lower back, a set of exercises for the lower back, developed by specialists, is necessary. The following therapeutic exercises have proven themselves to be excellent:

• You need to stand close to the wall, pressing yourself as close to it as possible. Raise your arms and press them against the wall. Stretch yourself like a string and stand like that for about a minute. After the time has passed, slowly move your arms down and relieve tension from your muscles.
• Next, all loads are performed lying down, face up. Bend your elbows and rest your palms on the surface. Raise your upper torso, arching your lower back, without throwing your head back. Freeze for half a minute and lower yourself to the surface. Do up to 10 of these movements.
• The same starting position, but with your arms extended along your body, palms down. Without using your arms, lift your upper body and freeze in this position for half a minute. Do up to 10 such lifts. All exercises are performed smoothly. Do not throw your head back.
• The starting position is the same, but now we start lifting both legs together, making sure they are straight. Fix for 30 seconds and lower smoothly. You should not help yourself with your hands. Repeat this exercise up to 12 times.

[ 17 ], [ 18 ]

Yoga exercises for the lower back

Recently, ancient arts of body control that came to us from the East have been gaining increasing popularity in our country. “The spine is the core of life,” says Eastern wisdom. Yoga exercises for the lower back are one of the simple but quite effective ways to regain your former flexibility and get rid of back pain.

1. Marjariasana (cat). Breathing is calm. Starting position – on all fours. Inhale: raise your head, looking up at the sky, the virtual tail also strives upward. Exhale: lower your head and “tail”, arching your back upward. Repeat, without overexerting, several times.
2. Adho-mukha-urdhva-svanasana (dog raising the muzzle down and up). The starting position corresponds to the cat asana, but the knees are straightened. Do a "hill", inhale and move the stomach and buttocks to the lower position. Return to the starting position and do such oscillations four to five times.
3. Bhujangasana (cobra). Slowly lower yourself onto the mat face down and relax all muscle groups a little. Place your palms on the shoulder area and straighten your arms, while it is advisable to lift your body only with the strength of your back muscles. The body will bend in the lower back. If you feel discomfort, you need to stop the exercise, lie face up, put a bolster under your lower back and, relaxing your muscles, lie like that for some time.
4. Balasana (baby). Sit on your heels, knees slightly apart. Inhale, and arms go up, stretch. Exhale and arms down to the feet, and bend the body so that the forehead touches the floor. Relax and stay in this position for a while. Inhale - to the starting position.
5. Parivrtta Trikonasana (standing triangle). Place your feet slightly wider than your shoulders. Arms are parallel to the floor. Turn your upper body as you inhale, trying to reach your right foot with your left hand, arms and shoulders form one line. Exhale, looking up. Inhale – starting position. Repeat the same exercise, turning to the other side. Do the asana four times in each direction.

Exercises for the lower back at home

You don't need any fancy gadgets to keep your body in shape, simple balanced loads are enough to feel cheerful and ready to "move mountains". If you don't have the opportunity to go to the gym, set one up at home. Orthopedic monitoring shows that the lumbar region remains the most loaded and most vulnerable in our body. Therefore, to feel comfortable, it is worth doing simple exercises for the lower back at home, and then you won't have to crawl out of bed groaning, holding your back.

It is important to remember that before loading the body with dynamic and static exercises, the muscles need to be warmed up, otherwise, therapeutic exercises, on the contrary, can only cause harm. When performing loads, it is important to remember that all exercises must be done only with muscle strength, while the back and spine must be straight. For the best effect, it is worth adding dumbbells to the loads, comfortable for the weight being trained. We repeat all loads 20-25 times, doing two blocks with a short break between them.

1. From a standing position, bend smoothly, slightly bending your knees - your back is straight. Your arms with dumbbells hang down. Start pulling your elbows to your lower back, trying to connect your shoulder blades. Then relax your arms.
2. Stand straight, arms with dumbbells down, start to raise arms to the side without jerking, fixing them parallel to the floor. Lower arms.
3. We perform a similar exercise, only we spread our arms to the sides from a non-standing position. In this case, the body is tilted forward at 90 degrees.
4. Lie on your stomach, clasp your hands and put them behind your head. Control your breathing. Smoothly, without jerking, begin to lift your torso up, trying to reach the highest point, hold this position for a few seconds. Lie down and relax your muscles.
5. The exercise is similar to the previous one, only one arm is bent and, when raised, it strives upwards. In this case, the torso not only rises, bending, but also turns around the axis of the spine.

While performing the complex, you need to carefully monitor the condition of your body; if you experience any pain or discomfort, you need to stop training immediately.

[ 19 ]

Exercises to relax the lower back

The working day brought fatigue and pain in the spine, to bring yourself back to normal, you need to do exercises to relax the lower back. They will help relieve pain symptoms, relax spasmodic muscles.

The exercises below are performed lying on your back, doing 10-12 repetitions.

• Bend your lower limbs so that your feet touch. In this pleasant position, the groin muscles stretch beautifully thanks to gravity. Hold this position for about half a minute. For greater comfort, you can put a small pillow under your head.
• Without changing position, lightly swing your hips from side to side.
• Place your feet on the floor. Cross one leg over the other, bend your arms and put them behind your head, and press your elbows to the surface. Make an effort with your upper leg, trying to bend your lower leg to the floor. Hold for a few seconds, then relax. Change your legs and repeat the exercise.
• The starting position is the same. But now we try to pull the lower leg to the body, and the upper leg resists.
• Raise your upper torso and hold it for a few seconds.
• Raising the upper part of the torso, we try to reach the knee of the right leg with the elbow of the left arm and vice versa.

By alternating stretching and relaxing positions, the complex effectively affects the painful area of the spine.

[ 20 ]

Harmful exercises for the lower back

It is no secret that the applied loads can bring a “shaky” spine back to normal, or can lead a person to disability. Therefore, it is necessary to understand which harmful exercises for the lower back should be avoided in your health complexes.

Exercises in which:

• Both legs are raised at once.
• Synchronized raising of both arms and legs.
• The load on the lower back comes from bending the back into a bridge or half-bridge.
• The "mill" exercise, which is performed with the legs.
• The well-known "bicycle".
• Any load performed on one leg is dangerous. In this position, pelvic instability is visible.
• Harmful exercises for the lower back also include pressing exercises, which cause the spine to swing.
• All somersaults are characterized by increased traumatism. If you have a sore lower back, they are absolutely prohibited.

If a person suffers from back pain, one should not start a set of therapeutic exercises without consulting with their doctor. Only a specialist can correctly compose an effective set of exercises for a specific patient, which, if performed correctly, will only bring benefits. And the main recommendations for any block of exercises related to the lumbar region are smoothness and softness of movements. Jerks and abrupt changes in body position are strictly prohibited.

Barbell Lower Back Exercises

It is worth initially warning a person who suffers from lower back pain that with such symptoms, it is not recommended to practice lower back exercises with a barbell. If such complaints are not observed, then you can proceed to loads that will strengthen the muscular frame of the lumbar zone, partially relieving the load from the spine.

• The barbell lies in front of the "athlete". The back is straight, the legs are apart and slightly bent. Squatting, bend over until the thighs are almost parallel to the surface. The position can be adjusted slightly, the person performing it should be comfortable in it (he should not lose balance). Grasp the barbell as conveniently as possible (you can use an overhand grip with both hands (classic grip), or you can use a different grip - this is when one hand is placed on top and the other under the bar), but at a distance slightly greater than the width of the shoulders. We work, adhering to breathing rhythms. Inhale, lift the barbell when it reaches the knees, gradually straighten the torso and legs, reaching a vertical position. After completing the movement - exhale. Stand for about two minutes and lower the barbell to the surface. At the same time, throughout the exercise, the back is kept straight, and the muscles of the abdominal and lumbar region are tense.
• The following exercise effectively works on the muscles of the lumbar region (especially the extensor muscles), but its incorrect execution can cause quite significant injuries. Therefore, before proceeding with it, it is worth weighing all the pros and cons and carefully following the recommendations of specialists. The bar lies on the shoulders, the hands grasp it at a comfortable distance. We begin to carefully and smoothly tilt the upper part of the body, bringing it to a position parallel to the floor. At the same time, do not bend the back, but keep it straight; do not tilt the head, but look straight ahead.
• The legs are shoulder-width apart and slightly bent, the torso is tilted and parallel to the floor. In this position, we begin to smoothly raise and lower the barbell. Jerks in the movement are not allowed. After each approach, the muscles must be given a short rest.

The spine is the human frame, largely due to which other organs function safely. Therefore, by systematically practicing exercises for the lower back, you can allow yourself to have a spine even in old age, healthy and flexible, as in the days of youth. It is necessary to pay great attention to your health and the body will respond to you with a good mood, lightness and mobility.