Lower back next level
These exercises are a bit more demanding, but are easy to carry out for most people. The main point is to use the back in a normal way in slightly challenging movements. The exercises are done 10 times each. When you're done, do the exercises one more round. You will get a good effect from the training if you work out three times a week for 2-3 weeks. You can also do the stretches shown in the program "Hip stretching" because most people with lower back problems are stiff both in the lower back and in the muscles around the hip joints.
Relax at the end of the program, lie down and breathe calmly for 1-2 minutes.
Lower back next level training program
The program takes approx. 8 minutes. You can do the exercises three times per week and do two rounds if it feels right.
Exercise 1, Squat 90 degrees in knee
How: Stand with a hip width space between the legs. Bend down until approx. 90 degrees in the knees and at the same time move the arms forward. Stand up straight to standing position while moving the arms back towards the body again.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 2, Flexion, standing
How: Stand with your feet about hip-width apart. Bend your upper body forward as far as possible, stretching your arms down to your feet. Hold the outer position for 1-2 seconds.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 3, Apple Picking
How: Imagine you pick an apple really high up in the tree, and then placing it in a basket placed by your opposite leg. Stand with your feet hip-width apart. Stretch one arm up in the air to the side with the weight on the leg on the same side. Stretch as far as you can. Then bend down and over to the opposite side and try to touch the floor. Change side.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 4, Diagonal lift, standing on all fours
How: Start on all fours with your face facing the floor. Stretch one arm and the opposite leg to extend of your body. Hold the position for a couple of seconds before lowering. Repeat the movement with opposite arm and leg.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 5, Supine Hip Twist
How: Lie on your back on the floor with your hands out to the side. Bend hips and knees, keep your legs together and your feet on the floor. Allow your legs to fall to the side in a controlled motion, using your stomach muscles to lift them up again while keeping your lower back pressed down on the mat.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 6, On All Four Limbs: Back on Heels
How: Stand on all fours. Sit back on your heels and stretch your arms in front of you as far as you can. Relax your neck. Hold the position for a few seconds and return to starting position..
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.