{"id":5634,"date":"2017-03-10T16:51:17","date_gmt":"2017-03-10T14:51:17","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/?p=5634\/"},"modified":"2017-03-10T23:06:24","modified_gmt":"2017-03-10T21:06:24","slug":"stop-lower-back-pain","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/stop-lower-back-pain\/","title":{"rendered":"How to stop lower back pain"},"content":{"rendered":"<p>The following exercises will strengthen and relax your lower back. <!--more-->You should\u00a0 follow this program 4-5 times a week. Duration: 15\u2019<\/p>\n<p><strong>Exercise 1: Back extensions with opposite arm leg<\/strong><\/p>\n<p>Lie face-down on the floor (prone position) with your arms and legs\u00a0outstretched. Extend your spine by lifting one arm and the opposite leg.\u00a0In case you find it difficult, lift just the one leg keeping your arms\u00a0crossed under your forehead.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-5626 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-1.jpg\" alt=\"\" width=\"450\" height=\"272\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-1.jpg 800w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-1-300x182.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-1-768x465.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-1-200x121.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-1-400x242.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-1-600x363.jpg 600w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/p>\n<p><strong>Exercise 2: kneeling superman<\/strong><\/p>\n<p>Get on your hands and knees and extend opposite and arm leg.\u00a0Hold the position for\u00a0 15&#8243;-20&#8243;and then return to starting position to\u00a0switch sides.\u00a03sets X 15&#8243;-20&#8243;. You can lift just the one leg keeping your hands on the\u00a0mat.<\/p>\n<p><img decoding=\"async\" class=\"wp-image-5627 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-2.jpg\" alt=\"\" width=\"450\" height=\"286\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-2.jpg 800w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-2-300x191.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-2-768x488.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-2-320x202.jpg 320w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-2-200x127.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-2-400x254.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-2-600x381.jpg 600w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/p>\n<p><strong>Exercise 3: Bridge<\/strong><\/p>\n<p>Supine position\u00a0 with bent knees, feet hip width apart on the floor.\u00a0Lift your pelvis off the floor until is aligned with shoulders and\u00a0knees. You can perform the exercise articulating your spine (Pilates\u00a0method). Hold the position for\u00a0 15&#8243; and repeat twice.<\/p>\n<p><img decoding=\"async\" class=\"wp-image-5628 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-3.jpg\" alt=\"\" width=\"450\" height=\"308\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-3.jpg 800w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-3-300x205.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-3-768x525.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-3-200x137.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-3-400x274.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-3-600x410.jpg 600w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/p>\n<p><strong>Exercise 4:<\/strong><\/p>\n<p>Supine position with bent legs, knees\u00a0 to\u00a0 chest. Hold the position for \u00a015&#8243;-20&#8243;. In case you feel relieved, repeat 2 more times. To increase the\u00a0stretch, you can drive\u00a0 your head to knees .<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5630 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-4.jpg\" alt=\"\" width=\"450\" height=\"357\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-4.jpg 800w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-4-300x238.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-4-768x610.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-4-200x159.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-4-400x318.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-4-600x476.jpg 600w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/p>\n<p><strong>Exercise 5:<\/strong><\/p>\n<p>Child\u2019s pose. Kneel on the floor and sit on your heels bending your\u00a0legs. Arms extended in front of you. Hold the position for 20&#8243;. In case\u00a0of knee discomfort place a blanket between your thighs and shins<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5629 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-5.jpg\" alt=\"\" width=\"450\" height=\"314\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-5.jpg 800w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-5-300x210.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-5-768x537.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-5-200x140.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-5-400x280.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/mesi-5-600x419.jpg 600w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/p>\n<p>Manos Vrontzakis, Personal Trainer,\u00a0AthensTrainers\u00ae Associate<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4241 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/manos-2-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/manos-2-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/manos-2-66x66.jpg 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n<p>Editing by Varvara Solomonidou<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The following exercises will strengthen and relax your lower back.<\/p>\n","protected":false},"author":1,"featured_media":5625,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[12,862,861],"class_list":["post-5634","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers","tag-exercises-for-lower-back","tag-lower-back-pain"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - 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