Heat therapy can reduce sudden and prolonged lower back pain in the short term and improve functional capacity. After the worst pain has eased with a short rest, possible pain medication and periodic exercise, you can start training with, for example, pain-relieving breathing and mobility exercises. They are useful for stimulating the deep core muscles at low power and when the pain is accompanied by tension in the superficial muscles. They also help you feel which parts of your body are tight and take care of your back.
Back rest positions and small movements for back pain. Diaphragmatic breathing exercises to relieve back muscle tension and stimulate deep muscles. Mobility exercises for the back and hip joints release movement and promote healing. A short walk serves as a good warm-up before mobility exercises. Improve core control and muscle strength with movement control exercises develop body control and muscle strength with posture jump. At first, do the movements calmly focusing on breathing and performance technique. Increase tempo as your movement control improves.
Activate deep muscles in an upright position, increase leg muscle strength and maintain rotational mobility with movement control exercises develop body control and muscle strength with posture jump. Middle body workout includes more challenging mid-body exercises. Progress to these movements when posture jump 1 is easy. Exercise should be suitably strenuous and regular. In the early stages of a back pain episode or when the pain is mild, it is worth doing light exercise. In addition to everyday chores, suitable forms of exercise include, for example, pole walking and water running.
Start exercise training calmly and gradually increase the speed and duration of the exercises. Often the symptoms increase a little at first, but there is no reason to worry about them. If the back pain gets worse or lasts longer, talk to your doctor. After the back pain episode has subsided, you should start regular exercise in the way you like best.
Walking itself requires sufficient control of balance. Developing and maintaining balance is important to activate the deep muscles of the body and avoid falling. The balance system can be challenged in different ways. Walk in the forest or on paths, along a line or cross various small obstacles while walking. In addition, try the following exercises. Preferably do the exercises with bare feet, so you get a better feel for the platform. Let the breath flow smoothly.