Exercises against pain in the lower back and sacrum

Pain in the area of the lumbar spine and sacrum are thanks to the modern lifestyle more and more frequent problems. The pain in these areas is often mild, and does not significantly restrict us, so we overlook it. But we have to keep in mind that, even these mild problems, are an important indicator that there is an overworked part of our body, which can subsequently lead to damage of a specific structures. It is therefore necessary to do everything we can to prevent any problems.

The result of ingnoring these warning signals, can lead to progress of overworking, which opens way for gradual degenerative disorders of the spine, which is manifested by very unpleasant pain and can lead to significant retrictions of mobility of spine. Our goal is to describe you the examples of the elementary exercises which relieve the pain from the lower back and sacrum and at the same time, they should serve as a prevention against these problems.

If we want to affect the pain in the lower back, we have to realize that the lower back is basically related to the position of the pelvis, activity of the pelvic floor and activity of the diaphragm, but just as important is the position and muscle cooperation in the area of the hip joint. Therefor the exercises do not involve only lower back into the activity, it is necessary to adjust the position of the back and hip joints. it is also important to take in mind that the longer we have ignored the problems of our back, and overlooked the warning signals, the longer the regeneration will take.

EXERCISE TUTORIALS

Návody 1 - obrázek
This method is helpful against acute pain in the lower back and we recommed it to everyone as an "ADL" - activity of daily living. This technique is very effective and it can relieve you from pain in the lower back.
Návody 2 - obrázek
This method is ideal especially in case you feel pain in your back, or you suffered from mechanical damage of the intervertebral disc or herniation, or if you feel pain in the cervical and thoracic spine, tingling in the upper limbs and other typical neurological zones. Thanks to this exercise you can lower the pain intensity, shift the nerve endings from the limbs towards the spine and increase the range of movement and position of the intervertebral discs.
Návody 3 - obrázek
This exercise is good for stretching the back muscles and relaxing the overworked back muscles.
Návody 4 - obrázek
This exercise is ideal if you want to relieve your lower back from pain (discopathy), or when you feel pain when you bend and rotate to the side.
Návody 5 - obrázek
You will find this variation of plank in Mckenzie methods, yoga, ayurveda and other various asian medicines. This method is used for treating the back pain, or for healing the damaged intervertebral discs, pain in the cervical, thoracic and lumbar spine, tingling in typical neurological zones and in other cases as well. Thanks to this exercise the intensity of pain is relieved, nerve irritation is moved from limbs towards the spine which results in increased movement range.
Návody 6 - obrázek
This exercise is ideal for mobilizing the sacroiliac joint and relieving the pain in the lower back.
Návody 7- obrázek
This exercise is ideal for mobilizing the sacroiliac joint and relieving the pain in the lower back.
Návody 8 - obrazek
This physiotherapeutic exercise is used for diagnosis and treating the musculoskeletal problems, the method was originally developed to help patients in rehabilitation process who suffered from back pain. This technique is based on removing the muscle tension, elevating the muscle imbalance, especially in the core muscles. Exercise whenever you feel pain in your lower back or sacrum, groins or if you have problems with functional infertility (both men and women). The exercise enables us to stretch out the muscles of the legs, hip joint area, and mobilizes and relaxes the sacroiliac joint.
Návody 9 - obrazek
This physiotherapeutic exercise tutorial is ideal for relieving the back pain, or if you have problems with your pelvic floor. The exercise is designed to remove the muscle tension, elevating muscle imbalance, especially the core muscles. You can do this relieving exercise if you want to relax intensively the area of the lumbar spine, mobilize the transition between the lumbar spine and SI joint and strengthen the chest muscles.
Návody 10 - obrazek
This physiotherapeutic method was designed by Ludmila Mojžíšová. It is a mobilizing exercise serving for diagnosis and treating musculoskeletal problems, originally developed for patients in rehabilitation process who suffered from back pain. It is based on removing the muscle tension, elevating the muscle imbalance, especially in the core muscles.
Návody 11 - obrazek
Goal of this exercise is to get rid of feeling of discomfort during movement in the shoulder area, arms, back and legs and relax the stiff muscles.

STRAIGHTENING THE SPINE

Návody_2 1 - obrázek
The goal of this exercise is to straighten the spine and head, activate the core muscles and stabilize the pelvis, torso, hip and knee joints.
Návody_2 2 - obrázek
The goal of the exercise is to straighten the spine and head, activate the core muscles and stabilizing the pelvis, as well as hip joints, shoulders and shoulder blades.
Návody_2 3 - obrázek
The goal of the exercise is to straighten the spine and head, activate the core muscles and stabilizing the pelvis, as well as hip joints, shoulders and shoulder blades.
Návody_2 4 - obrázek
The goal of the exercise is to straighten the spine and head, activate the core muscles and stabilizing the pelvis, as well as hip joints, shoulders and shoulder blades.
Návody_2 5 - obrázek
Goal of this exercise is to activate the core muscles and stabilising system of the spine, pelvis and torso, as well as relaxing the lumbar spine and recovering the correct body posture.
Návody_2 6 - obrázek
The goal of the exercise is to straighten the spine and head, activate the core muscles and stabilizing the pelvis, as well as hip joints, shoulders and shoulder blades.