What Are the Best Exercises for Lumbar Muscle Strain?

The issue of lumbar muscle strain often causes significant distress to patients, as it frequently leads to pain in the waist area. In most cases, lumbar muscle strain is closely related to lumbar disc herniation. Therefore, before treating lumbar muscle strain, it is necessary to first address the lumbar disc herniation. Currently, exercise can also provide significant assistance in relieving lumbar muscle strain. Here are several recommended exercises that can help alleviate lumbar muscle strain:

1. Waist Flexion and Extension Exercise

Stand with your feet apart at the same width as your shoulders, hands on your waist, and prepare for the exercise. Then, fully flex and extend your waist four times each, trying to relax your waist muscles during the movement.

2. Waist Rotation Exercise

Adopt the same posture as before. Rotate your waist clockwise and counterclockwise once each, then alternate between clockwise and counterclockwise rotations eight times, gradually increasing the speed and decreasing the range of motion.

3. "Arch Bridge" Exercise

Lie supine on the bed with your legs flexed. Use your feet, elbows, and the back of your head as support points (five-point support) to lift your hips up like an arch bridge. As you progress with the exercise, you can place your arms on your chest and only use your feet and the back of your head as support points. Repeat the exercise 20 to 40 times.

4. "Flying Swallow" Exercise

Lie prone on the bed with your arms placed on both sides of your body and your legs straight. Then, lift your head, upper limbs, and lower limbs upward with force, without bending your elbows or knees, and maintain a straight posture like a flying swallow. Repeat the exercise 20 to 40 times. Perform these exercises once before going to bed and once in the morning.

Walking Backwards Exercise

Some people try walking backwards as an exercise method because when walking backwards, the direction of pelvic tilt is opposite to that of normal forward walking. This helps relax and adjust the tension of the waist muscles, which is beneficial for the recovery of the injured area. Additionally, walking backwards can strengthen the muscles and ligaments of the back, ankles, knees, and cervical spine, improving circulation and promoting flexibility and bone strength. Therefore, sticking to this exercise can help alleviate symptoms of lower back pain. When walking backwards, choose a relatively open, flat, and safe area. Cross your arms or swing them from side to side, keep your chest upright and abdomen in, and slightly lift or lightly brush your toes on the ground as you walk. Coordinate your breathing with the exercise, inhaling deeply when starting and exhaling deeply when stepping backwards.