Just 2 exercises will help you get rid of shooting pain in the lower back

Just 2 exercises will help you get rid of shooting pain in the lower back

You will need a long rubber band and any medium-weight weights.

Pain in the lower back restricts freedom of movement and prevents you not only from exercising, but also from functioning normally during the day. Of course, you can not tolerate it. There are many ways to get rid of unpleasant sensations, one of them is special exercises.

Before performing them, you need to understand what types of pain in the lower back there are. There are four conditional categories:

• muscle spasm;
• vertebral stiffness;
• shooting pain in the leg;
• shooting pain in the range of motion.

sports physician, chiropractor

Shooting pain is caused by a disturbance of proper motion in the facet joint – these are the small joints that the vertebrae touch each other. At a certain stage there is a sudden slippage, i.e. uncontrolled movement and subluxation in this joint. The body senses this and sharply spasms the muscles to prevent this from happening.

To alleviate such pain, we need to find a movement that does not shoot through at a particular angle of lumbar flexion. If we choose such a movement and repeat it from 15 to 20 times several times a day, in 2-3 days the body will realize at what muscle tone the shooting disappears and will start to rearrange the movements in a more correct way.

The exercises below will help with the shooting type of pain, they aim to connect additional muscles to control movement.

Bending with an espandex

Execution Technique

• Spread your legs wide, step on one edge of the rubber band with your right foot, throw the rubber band on the opposite shoulder, holding it behind your back. Hold it with both hands.
• Now slowly perform forward bends. During the bend, bend your knees slightly.
• When you perform the shot should disappear, if it does not happen, stop the exercise.

Do 15-20 repetitions and then repeat on the other side.

Inclines with weights

To perform you will need a dumbbell weighing 5-7 kg or a canister of water.

Technique

• Take the weighted dumbbell in one hand, make sure that the line of the shoulders and spine is lined up evenly.
• Now, without bending the body, perform a slow forward bend. If the shooting disappears, do 10-15 inclines.
• The second variant of execution: walk with a weight 50 steps in one direction and 50 – in the other, keeping your back and shoulders straight.
• Repeat the exercise by shifting the weight to the other hand.

For detailed exercises and Vladimir’s comments, see the video.

For a noticeable result, you should perform the exercises regularly: two or three times a day for five to seven days in a row. They are not necessary to strengthen the muscles, but to improve the control of movement. Excessively heavy weight in any case do not take. If the exercises are accompanied by pain and there is no improvement, consult a doctor.