Übungen zum Beschwerdebild: Lendenwirbelsäule (LWS) | mit Lara

Hi everyone, because the last video about the cervical spine was so well received, I have a new video for you today. This topic has also appeared more often in the Chiropractic videos lately, so today it's about the lumbar spine. The most common injuries in Germany in this area are the disc herniation, especially L4-L5 in the vertebrae and L5-S1, i.e. the cruciate ligament. These problems occur often because the lumbar spine carries the entire load of the vertebrae and due to disbalances between the abdomen and the back musculature. As a result, the pelvis is tilted forward and a hollow cross is created, as you can see here. This is also reinforced by sitting for a long time, which shortens and tightens the lumbar spine. As a result, the pelvis is tilted forward while standing and the hollow cross is reinforced even more. In order to prevent this and relieve the lumbar spine, we have to stretch and loosen the lumbar spine. For this, I would like to show you two exercises for which you need a fascia roller. For the first exercise, you come onto your knees, but I'll only show you one side. Of course, you do both sides at home. Put one foot in front, the other foot is at the back. The knee points straight forward and the tip of the foot points straight back. From here, you push your pelvis forward and down, i.e. to your foot, and first whip into the movement, so that the lumbar spine is stretched here. You can feel that there is a bit of tension here. To reinforce this, we take the arm up on the side where the leg is at the back, and whip into the movement again, pulling the arm back at the same time. Do this for about 30 seconds, loosen it again, and do it a second time. To loosen the tension in the quadriceps, i.e. in the thigh, take the fascia roller in your hand, place it under the thigh, the other leg slides to the side, lay on it so that the weight is on the fascia roller, and then roll from the hip down to the kneecap and back up. Take your time for this, 10-15 seconds per set. You can also vary the direction of the tip of the foot, so that you get a bit more of the inner and outer parts of the thigh. Do this until you notice that the pain subsides by about 70%. To balance the disbalance between the abdominal muscles and the back muscles, the abdominal muscles have to be strengthened. This is mainly due to the deep abdominal muscles and the straight abdominal muscles, because they are the ones that build up the pelvis and thus also the lumbar spine. For this, I will now show you two exercises for strengthening. For this, you go into a back position, put your legs up, and if you just lie down like this without doing anything, you will notice that you get under your back with your hand, or at least that there is a small gap. Now the exercise is about tilting the pelvis, so that the lumbar spine comes to the floor, and the belly button is pulled to the floor. This way you will notice that the abdominal muscles are tense and you have complete contact with the floor. Hold this position, you can also come up a bit with your upper body, and hold it for about 30 seconds, then take a short break and repeat this three to four times. To increase this, for the second exercise, you take your legs up at a 90-degree angle, down here in the same position, tilt the pelvis, pull the belly button down, then lower the legs at an angle to the point where you will notice that the back will come loose from the floor. We don't want that, from there it will go up again. So, constant contact with the floor through the lower back. Do this for 30 seconds, three to four times. Finally, I will now show you two exercises for loosening the lumbar spine. For this, you go back to the crutch position. One leg is straightened, the other angled, and you put it to the opposite side to the front. The other arm is straightened to the side, and you support the knee with your hand and pull it towards the floor. Do this in a whipping motion, so that you can loosen the lumbar spine a bit. Do this for 30 seconds, three to four times. For the second exercise, you take a rolling pin again, place it on the lower back, lie down on the rolling pin, and then go in slow movements from the pelvic bone to the lower rib cage. Don't support yourself too much with your hands, so that the weight is really on the rolling pin. Take your time for this, and roll until the pain subsides by about 50-70%. These were all exercises for the lumbar spine. I hope that they will help you. If you liked the video, please give us a thumbs up and subscribe to our channel. If you have any further wishes or ideas, feel free to write them in the comments. See you, bye!