{"id":44323,"date":"2025-06-24T08:02:01","date_gmt":"2025-06-24T05:02:01","guid":{"rendered":"https:\/\/www.cutinsight.com\/ru\/?p=44323"},"modified":"2025-06-24T08:02:23","modified_gmt":"2025-06-24T05:02:23","slug":"bol-v-poiasnytse-uprazhnenyia-kotor-e-pomohut-oblehchyt-sostoianye","status":"publish","type":"post","link":"https:\/\/www.cutinsight.com\/en\/bol-v-poiasnytse-uprazhnenyia-kotor-e-pomohut-oblehchyt-sostoianye\/","title":{"rendered":"Lower back pain: exercises to help relieve the condition"},"content":{"rendered":"<p class=\"Standard\">In this article we will look at effective methods and exercises that will help you cope with unpleasant sensations and improve the overall condition of your back. From simple stretches to comprehensive core workouts, we&#8217;ll give you practical tips to help you get back to an active, healthy life without lower back pain.<\/p>\n<p><!--more--><\/p>\n<h2 class=\"Standard\">Why does lower back pain occur?<\/h2>\n<p class=\"Standard\">Lower back pain is a common problem, and is often the second most popular reason for visiting a doctor (right after colds).<\/p>\n<p class=\"Standard\">The causes of this pain can be varied: from injuries and muscle spasms to intervertebral disc degeneration, inflammation or even oncology.<\/p>\n<p class=\"Standard\">If <a href=\"https:\/\/www.cutinsight.com\/bol-v-poiasnytse-uprazhnenyia-kotor-e-pomohut-oblehchyt-sostoianye\/\">lower back pain<\/a> has not yet caused you to see a doctor, it is probably temporary and occurs only periodically, for example, after working for a long time in an unsuitable position or in the morning.<\/p>\n<p class=\"Standard\">Such sensations can be successfully overcome with simple exercises.<\/p>\n<p><iframe loading=\"lazy\" title=\"Orthopedic Rehabilitation: Low back pain exercises\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/jQQ_yOVenRs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2 class=\"Standard\">What exercises will help you cope with lower back pain?<\/h2>\n<p class=\"Standard\">Research shows that low back pain is often accompanied by weakness of the back extensors, the muscles that surround the spine and provide stability.<\/p>\n<p class=\"Standard\">The exercises are aimed at strengthening weak muscles in the back, abs and buttocks, as well as gentle stretching, which acts as an analgesic, relieving muscle tension and increasing mobility.<\/p>\n<p class=\"Standard\">\u2022 Pelvic tilt in the supine position<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-44325\" src=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Naklon-taza-l-zha-na-spyne.jpg\" alt=\"\" width=\"735\" height=\"360\" srcset=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Naklon-taza-l-zha-na-spyne.jpg 735w, https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Naklon-taza-l-zha-na-spyne-696x341.jpg 696w\" sizes=\"auto, (max-width: 735px) 100vw, 735px\" \/><\/p>\n<p class=\"Standard\">Lie on your back, preferably on a hard surface. Place a pillow under your head for comfort. Bend your knees and place your feet on the floor.<\/p>\n<p class=\"Standard\">Tilt your pelvis back so that your lower back is flat on the floor and your buttocks are lifted slightly. Visualize yourself pulling your pubic bone toward your navel to make the movement correct.<\/p>\n<p class=\"Standard\">Hold this position for five seconds, then relax, allowing your lower back to return to its natural position. Repeat the exercise 10 times.<\/p>\n<p class=\"Standard\">\u2022 Gluteal bridge<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-44326\" src=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135112.jpg\" alt=\"\" width=\"731\" height=\"393\" srcset=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135112.jpg 731w, https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135112-696x374.jpg 696w\" sizes=\"auto, (max-width: 731px) 100vw, 731px\" \/><\/p>\n<p class=\"Standard\">Lie on your back, place your arms along your body, bend your knees and place your feet on the floor. Raise your pelvis so that your body is in one line from your <a href=\"https:\/\/www.cutinsight.com\/kak-nakachat-plechy-y-sdelat-ykh-shyre\/\">shoulders<\/a> to your knees.<\/p>\n<p class=\"Standard\">Contract your glutes at the top of the movement, then slowly lower your pelvis back to the floor and repeat. If you want to increase the load, hold at the top point for 2-5 seconds. Repeat the exercise 10 times.<\/p>\n<p class=\"Standard\">\u2022 Dead bug<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-44327\" src=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135122.jpg\" alt=\"\" width=\"733\" height=\"366\" srcset=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135122.jpg 733w, https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135122-696x348.jpg 696w\" sizes=\"auto, (max-width: 733px) 100vw, 733px\" \/><\/p>\n<p class=\"Standard\">Lie on the floor, bend your knees and press your feet to the mat. Perform a pelvic tilt as in the first exercise so that your lower back is pressed firmly into the floor, and tighten your abs.<\/p>\n<p class=\"Standard\">Then, keeping your lower back pressed, lift one arm above your head and the opposite leg. Lower and repeat on the other side. Perform five repetitions on each side.<\/p>\n<p class=\"Standard\">\u2022 Pulling one knee to the chest<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-44328\" src=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135129.jpg\" alt=\"\" width=\"724\" height=\"386\" srcset=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135129.jpg 724w, https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135129-696x371.jpg 696w\" sizes=\"auto, (max-width: 724px) 100vw, 724px\" \/><\/p>\n<p class=\"Standard\">Lie on your back on the floor, bend your knees and press your feet flat on the surface. Raise one leg and grab your thigh under your knee with your hands. Gently bring your knee closer to your chest, but do not bend: the stretch should feel soft and comfortable, without pain.<\/p>\n<p class=\"Standard\">Hold this position for 30 seconds, then slowly lower your leg and repeat with the other leg. Repeat three times for each leg.<\/p>\n<p class=\"Standard\">\u2022 Pull both knees to chest<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-44329\" src=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135136.jpg\" alt=\"\" width=\"724\" height=\"377\" srcset=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135136.jpg 724w, https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135136-696x362.jpg 696w\" sizes=\"auto, (max-width: 724px) 100vw, 724px\" \/><\/p>\n<p class=\"Standard\">Take your legs under your knees with your hands and bring them closer to your chest so that your pelvis lifts off the floor. Press your thighs toward your stomach and hold this position for 30 seconds. Then return your feet to the floor, relax a little and repeat the exercise two more times.<\/p>\n<p class=\"Standard\">\u2022 Back stretch in a kneeling position<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-44330\" src=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135144.jpg\" alt=\"\" width=\"726\" height=\"376\" srcset=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135144.jpg 726w, https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135144-696x360.jpg 696w\" sizes=\"auto, (max-width: 726px) 100vw, 726px\" \/><\/p>\n<p class=\"Standard\">Get on all fours with your knees under your hips and your hands under your shoulders. Move your pelvis back and sit on your heels with your head down. Hold this position for 30 seconds. Feel the stretch in your back and shoulders.<\/p>\n<p class=\"Standard\">\u2022 Cobra pose on elbows<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-44331\" src=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135158.jpg\" alt=\"\" width=\"727\" height=\"371\" srcset=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135158.jpg 727w, https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135158-696x355.jpg 696w\" sizes=\"auto, (max-width: 727px) 100vw, 727px\" \/><\/p>\n<p class=\"Standard\">Lie on your stomach, stretch your legs and place your forearms on the floor, resting your head on the mat with your forehead. Aiming for the ceiling, lift your chest off the floor, resting on your hands.<\/p>\n<p class=\"Standard\">Make sure your hips remain on the floor and your shoulders do not rise towards your ears. Feel the stretch in your abdomen. Hold this pose for 30 seconds, then slowly lower your chest to the floor. Repeat the exercise two more times.<\/p>\n<p class=\"Standard\">\u2022 Twisting on the back<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-44332\" src=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135205.jpg\" alt=\"\" width=\"735\" height=\"388\" srcset=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135205.jpg 735w, https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-135205-696x367.jpg 696w\" sizes=\"auto, (max-width: 735px) 100vw, 735px\" \/><\/p>\n<p class=\"Standard\">Lie on your back, place your hands on your chest, bend your knees and place your feet on the floor. Pull your upper body towards the floor, being careful not to lift your shoulder blades. Twist your torso and lower both knees to the floor to the right of your body. Then return them to their original position and repeat the same on the other side.<\/p>\n<p class=\"Standard\">Move smoothly, aiming to touch your knees to the floor, but without excessive pressure. Perform five repetitions on each side.<\/p>\n<p class=\"Standard\">\u2022 Bird &#8211; dog<\/p>\n<p class=\"Standard\">Get on all fours with your knees under your hips and your hands under your shoulders. Tighten your abs to avoid arching your lower back. At the same time, lift your right leg and left arm from the floor, extending them so that they form one straight line with the body.<\/p>\n<p class=\"Standard\">Ensure the correct posture of the hips and shoulders, avoiding their distortion, and also maintaining a flat lower back. Perform five times on each side (10 times total). If desired, hold the position for 2\u20135 seconds kund to increase the load.<\/p>\n<p class=\"Standard\">\u2022 Raising arms and legs while lying on your stomach<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-44333\" src=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-140031.jpg\" alt=\"\" width=\"731\" height=\"345\" srcset=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-140031.jpg 731w, https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-140031-696x328.jpg 696w\" sizes=\"auto, (max-width: 731px) 100vw, 731px\" \/><\/p>\n<p class=\"Standard\">Lie face down on the floor with your arms extended straight above your head and legs straight. Lift your opposite arm and leg off the floor at the same time, then slowly lower and repeat on the other side. Perform 10 reps in total, then rest briefly before repeating two more sets.<\/p>\n<p class=\"Standard\">\u2022 Turn around while sitting<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-44334\" src=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-140038.jpg\" alt=\"\" width=\"722\" height=\"401\" srcset=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-140038.jpg 722w, https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-140038-696x387.jpg 696w\" sizes=\"auto, (max-width: 722px) 100vw, 722px\" \/><\/p>\n<p class=\"Standard\">Sit on a backless chair with your back straight. Cross your legs, placing your left knee over your right. Then, leaning on your right forearm extended outside your left knee, turn your body to the left. Hold this position for 10 seconds, then change the position of your legs and repeat the exercise on the other side. Perform 3-5 turns in each direction.<\/p>\n<p class=\"Standard\">\u2022 Reduction of the shoulder blades in a sitting position<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-44335\" src=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-140044.jpg\" alt=\"\" width=\"729\" height=\"412\" srcset=\"https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-140044.jpg 729w, https:\/\/www.cutinsight.com\/wp-content\/uploads\/2024\/05\/Znimok-ekrana-2024-05-02-140044-696x393.jpg 696w\" sizes=\"auto, (max-width: 729px) 100vw, 729px\" \/><\/p>\n<p class=\"Standard\">Sit on a chair without a back, bending your elbows at right angles. Stretch your back and squeeze your shoulder blades together, holding this position for five seconds, then relax and repeat. Perform 3-5 reps.<\/p>\n<h2 class=\"Standard\">How often to do exercises for lower back pain<\/h2>\n<p class=\"Standard\">These exercises can be performed daily or even several times a day, because the whole complex will take only 12-15 minutes. This way you won&#8217;t have to change your plans much.<\/p>\n<p class=\"Standard\">As for the time of day, you can do these exercises both in the morning as a workout, and in the evening to relieve stress from the day. If possible, try including them in your breaks at work to get your blood flowing and prevent pain.<\/p>\n<p class=\"Standard\">To prevent <a href=\"https:\/\/www.cutinsight.com\/kak-nakachat-y-ukrepyt-spynu-sovet-y-uprazhnenyia\/\">low back pain<\/a> from returning If you&#8217;re sedentary, approaching middle age, and overweight, these exercises may relieve pain but not prevent it from recurring.<\/p>\n<p class=\"Standard\">To avoid lower back problems, it is important to exercise regularly and in a variety of ways. Not only strengthen and stretch your back, but also train all muscle groups.<\/p>\n<p class=\"Standard\">Try taking a yoga class or <a href=\"https:\/\/www.cutinsight.com\/trenyrovky-kazhd-y-den-polza-yly-vred\/\">visiting a gym<\/a>, where strength training and stability exercises are great for lower back pain.<\/p>\n<p class=\"Standard\">Attend classes regularly &#8211; two to three times a week, and over time you will forget about lower back pain.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In this article we will look at effective methods and exercises that will help you cope with unpleasant sensations and improve the overall condition of your back. From simple stretches to comprehensive core workouts, we&#8217;ll give you practical tips to help you get back to an active, healthy life without lower back pain.<\/p>\n","protected":false},"author":3,"featured_media":44324,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[],"class_list":["post-44323","post","type-post","status-publish","format-standard","has-post-thumbnail","category-articles"],"_links":{"self":[{"href":"https:\/\/www.cutinsight.com\/en\/wp-json\/wp\/v2\/posts\/44323","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.cutinsight.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.cutinsight.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.cutinsight.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.cutinsight.com\/en\/wp-json\/wp\/v2\/comments?post=44323"}],"version-history":[{"count":0,"href":"https:\/\/www.cutinsight.com\/en\/wp-json\/wp\/v2\/posts\/44323\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.cutinsight.com\/en\/wp-json\/wp\/v2\/media\/44324"}],"wp:attachment":[{"href":"https:\/\/www.cutinsight.com\/en\/wp-json\/wp\/v2\/media?parent=44323"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.cutinsight.com\/en\/wp-json\/wp\/v2\/categories?post=44323"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.cutinsight.com\/en\/wp-json\/wp\/v2\/tags?post=44323"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}