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Sunday, October 31, 2021

10 effective exercises against lumbago

It is one of the most common pains. Keeping your back flexible while toned is vital to preventing uncomfortable “lumbago attacks” but there are exercises that will also help you in those times of crisis.

Have you ever had your back nailed? The truth is that it would not be strange, since low back pain is the biggest cause of disability in the world, far above any other disease. In the world, chronic low back pain in women is 7.5% and 7.9% in men

A pain, which can occur suddenly and can last from a week to 3 months (acute low back pain), or extend over time, then known as chronic low back pain.

Why does lumbago appear?

Low back pain can be caused by many different reasons:

  • A poor posture was maintained for a long.
  • A fall.
  • Lift / carry weight.
  • A great overexertion or many efforts added over time.
  • Working long hours standing or sitting.
  • Squat down by bending your back, instead of bending your legs.
  • Being over your weight.
  • Living in a stressful situation.

How to avoid getting “nailed”

When there is a “lumbago attack” it is best to start mobilizing the spine as soon as possible. Rest can be counterproductive in these cases. Logically, you will have to adapt the exercise to your discomfort but it is better that you try to mobilize yourself a little.

  • The exercises that we have presented are movements that you can do very gently when the lower back is sore to eliminate tension and massage your spine naturally.
  • Perform all movements slowly and bend your legs or back only as far as you do not feel pain. Little by little you will gain mobility.

Remember that if you feel any kind of pain when performing them, you should stop and consult your doctor immediately.

If you are interested in this topic, the Easy Yoga in 30 minutes course can help you learn more postures, apart from the ones shown below, that will benefit your spine.

soft and soothing Torsion

  • Lie on your back, bend your legs bringing your knees to your chest.
  • Pass one leg over the other.
  • Place your hands under your head, with your elbows close to the ground.
  • Then slowly drop both legs to the side, trying to keep your shoulders flat on the ground. 
  • You don’t need to touch the ground with your legs.
  • Hold the pose for 20 seconds and return to the starting position very slowly. Remember to breathe gently throughout the exercise.
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Arquea column

  • Get on all fours as the photo indicates.
  • Take a breath and, as you release it, round your back with your abdomen tight and your head between your shoulders.
  • Return to the original position by relaxing your abdomen.
  • The breath is as important as the movement. Try to keep it slow and deep.
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Open back and relax the lumbar

  • Sit with your legs semi-bent and your back straight.
  • Lean your body slightly forward, curving your back little by little.
  • Hug your legs with your arms.
  • Keep your feet in a “flex” position ( fingertips up ).
  • Breathe slowly.
  • Mentally review your entire body to check that there are no tensions.
  • Stay like this for 30 seconds.
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flexible Hip

  • Lie on your back and place your hands under your head with your elbows touching the ground.
  • Bend your legs and drop them one on each side, opening them like a book.
  • Glue the soles of your feet against each other. 
  • Don’t worry if your hips don’t spread too wide. The flexibility takes time.
  • Relax and breathe slowly.
  • Hold for 30 seconds and use your hands to help close your legs.
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Separate all vertebrae

  • Get on your knees sitting on your heels.
  • Bring your body forward little by little, supporting your chest on your legs so that your hands and forearms are resting on the floor.
  • Drop your head between your shoulders and hold the stretch for about 30 seconds.
  • Get up slowly, rounding your spine, and repeat again.
  • Accompany this moment with a slow, deep breath. Notice how the rib cage fills with air.
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Lumbars more distended

  • Lie on your back.
  • Bend your legs bringing your knees closer to your chest.
  • Hug your legs with your arms.
  • Make  small circles with your knees as a massage on the lower back.
  • Repeat the circles three times in each direction.
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Lengthens the back

  • Sit in a chair that allows you to put your feet on the floor so that your legs are at a 90º angle.
  • Let drop the body slightly forward.
  • Try not to do any kind of force, neither with the abdomen, nor with the muscles of the back. 
  • Breath deeply.
  • Hold the pose for at least 30 seconds and regain the upright position.
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contractures Relieves smoothly

  • Lie down with your legs bent and your feet flat on the floor.
  • Bring your right leg to your chest by pulling your knee with your hands towards you.
  • Do not force. If you feel discomfort or pain, you better stop.
  • Hold 30 seconds, go down and switch legs.
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Undo tensions

  • Lie  on your back, bend your legs and bring your knees to your chest.
  • Hug them with your arms, but do not use force with your legs. You must be relaxed.
  • In this position, gently drop to the side. 
  • Stay in this position for 30 seconds.
  • To undo the posture, help yourself by resting your arms on the ground and lean to the opposite side.
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exible more fl Lumbars

  • Stand with your legs hip-width apart , a tight abdomen, and a straight back.
  • Drop your arms forward, bow your head and slowly bring your hands to the ground .
  • Round the spine allowing the vertebrae to separate.
  • Bend your knees a little and lower only as far as you can, you should not feel tension in the legs or in the back.
  • Stay like this for at least 20 seconds and gradually come up with a round back.

IF YOU WANT to get started in yoga …

It begins with the most complete online course: Initiation to Yoga with Eva Roca . It will improve your physical condition and you will feel more balanced, agile and healthy, at the same time that it gives you calm and concentration.


Do not miss the complete online Pilates course at home with Adriana Sintes. You will learn to do the exercises in a simple, precise and safe way comfortably from home. You will notice how your body changes and you feel stronger, more agile, slimmer and fitter.

Erik Balley
Erik Bailey
20 years of experience in the fitness and physical activity sector in Barcelona, personal trainer, instructor of directed activities, nutritionist, I have worked in the most important gyms and chains in the sector.
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