Health Information

Simple and easy to do! Just 30 minutes a day to relieve lower back pain.

Release Date:

2023-03-07 14:41

After recovering from COVID-19, our outpatient clinic has been seeing a relatively high number of patients with lumbosacral pain. Today, we’re going to teach you a… Functional Exercise Methods for the Lumbar Spine , as a daily preventive health exercise.

 

 

Lumbar Spine Functional Exercises

NO.1

Five-point support, Lie flat on your back on a bed or yoga mat, with your knees bent and your heels as close to your buttocks as possible, so that the soles of your feet are fully flat. Then, using your head, both elbows, and both feet as five points of support, lift your hips as high as you can while maintaining control. Coordinate your movement with your breath: inhale slowly as you lift, continuing until you reach the point where you can no longer lift higher, then lower yourself back down while exhaling. Be sure to move slowly—avoid lifting and lowering too quickly. This exercise effectively strengthens the muscles along the entire posterior chain, from the lower back and mid-back all the way down to the thighs.

 

NO.2

Straight-leg raise, After lying flat on your back, extend and bring your legs together, then slowly lift them up with force, raising them as high as possible. Raise your legs to a 90-degree angle, perpendicular to the bed surface. If you can’t quite reach that height, lift them as high as you can and then lower them slowly. This exercise strengthens the abdominal muscles, helping to maintain stability in the entire lumbar and abdominal region.

 

NO.3

Unilateral straight-leg raise Lie flat on your back. This time, lift one leg—say, the left—first by flexing the foot, then extending the leg, and finally slowly raising it to Raise your leg to a 45–60° angle, then slowly lower it back down, making sure to keep your ankle flexed at all times. This movement helps stretch the hamstrings on the back of your thighs.

 

NO.4

Lateral leg raises, We need to keep our body stable, then slowly lift our leg to Raise your leg to a 45–60° angle, pause briefly at the top for about two seconds, then lower it slowly—without holding your breath throughout the movement. This exercise targets the muscles from the obliques to the outer thighs, while enhancing stability and control of the lumbar spine.

 

NO.5

Piriformis Stretch Lie flat on your back, bend your left knee, and place your right foot on top of your left knee. Then wrap both hands around your legs and draw your knees as close to your chest as possible, feeling a distinct stretch in your right hip. Slowly lower your legs back down, then switch to the other side. This exercise effectively stretches the hamstrings on the back of the hips.

 

 

PingLe Guo’s Orthopedic Clinic reminds you: Perform these five exercises once in the morning and once in the evening, each time 15–20 minutes.

 

Keywords:

Pingle Guo’s Orthopedic Therapy,Lumbar Functional Exercises