9 Simple Moves to Protect Your Lumbar Spine

9 small actions to protect your lumbar spine, take advantage of the holiday to adjust yourself. ​​​

1.Back Extension

Lie face down on the mat with hands placed behind your back. Lift your upper body off the mat while keeping your chin tucked in.

 

2.Sit-ups

Place your feet on an elevated surface, arms behind your neck or across your chest. Keep your hips flat on the ground as you lift your head and shoulders.

 

3.Contralateral Limb Extension

Keep one knee locked while lifting the lower limb 8-10 cm off the mat, simultaneously raising the opposite upper limb. (Compiled from online sources)

 

4.Lower Back Stretch

Sit on a chair with legs apart, lean forward, and maintain a comfortable stretch in the lower back.

 

5.Prone Hip Extension

Lie face down with abdomen pressed against the mat. Place hands beside chest and lift legs 8-10 cm off the mat (keeping knees locked). Repeat on the other side.

 

6.Mid-Back Stretch

Kneel on the mat with bent legs, chest facing downward, and reach your upper body forward as far as possible.

 

7.Single-Knee Stretch

Stretch one knee until you feel a moderate stretch in your lower back and buttocks. Repeat the same movement with the other knee.

 

8.Upper Body Lift

Raise your upper body while keeping your hips firmly pressed against the mat, maintaining relaxation in your lower back and buttocks.

 

9.Single-Knee Stretch

Stretch one knee until you feel a moderate stretch in your lower back and buttocks. Repeat the same movement with the other knee.