For many L5-S1 is a strange abbreviation but those who suffer from lower back pain know it more than well and know exactly what area of ​​the back they are referring to: it is the abbreviation for the last lumbar vertebrae and the first sacral one .

Let’s see what are the causes of lumbar back pain and the most suitable exercises to relieve it.

Causes of lumbar back disorders

The area we are talking about is often the site of protrusions or hernias or even simply disorders deriving from a common but neglected affair: hydration.

It can also happen that the pain is concentrated in that area as a result of an internal discomfort of the organs and in that case we speak of referred visceral pain . Ultimately, an injury or a twist done without a warm-up can be really decisive.  

Usually the pain around that area can also occur in the case of  blockages in the digestive system often of an emotional nature or menstrual problems.

And if the body is overweight , the back suffers immediately: start movement disciplines gradually and simultaneously open the way to a path to relieve yourself physically and mentally.

Finally, incorrect posture will immediately reflect on the lumbar area, especially if the lumbosacral bend is stressed in tension and there is no toning work on the rectus abdominis and psoas.   

In the psychosomatic vision the painful symptomatology in that part of the back leads to the fatigue of supporting the weight of life; there is a need to review one’s relationship with the sense of duty , and one can orient oneself towards the search for what is  flexibility and adaptation, patience towards oneself.

What are the types of low back pain and the most suitable therapies?

Exercises for lumbar back pain

1. Meridian stretches are wonderful self-therapy for keeping body awareness active. However, particular attention must be paid to the exercise dedicated to the spleen and pancreas and connected to the Earth element . The second exercise must in fact be performed with the utmost gradualness and attention : at the beginning you can support yourself with the forearms and you must absolutely have confidence in the flexibility of the body. Considering that each body receives and progresses in a different way, listening to oneself becomes fundamental. 
2. All the exercises that strengthen the abdominal center are a cure-all. But be careful not to carry out the classic abdominal which, if badly performed, also overloads the cervical, causing discomfort to the neck. Better to work on the deep muscles through the breath and build a solid foundation of movement that starts from the area corresponding to the eastern dan tien .
3. Yes to pilates crunches , and to the release on the stability ball performed with the necessary precautions. Also good are some yoga positions that work specifically on strengthening the abdominal area starting from the breath. 
4. Preparation exercises for performing tai chi forms are excellent for releasing the lower back. Letting go of this part of the body really means being able to feel grounding. You may have present video or mental images of people moving like wind and water, smoothly passing their weight from one leg to the other. To achieve that softness you go through the exercises called “unwinding the silk cocoon”.

Finally, it is essential to maintain relaxation, so be wary of all those masters who impose an exaggerated antiverse position, you risk going to do worse. The iliopsoas and rectus femoris pay for it, with consequent shortening if the position is forced.

On the other hand, the opposite is also true, namely that a shortening of these muscles causes the pelvis to be positioned forward.

In some schools of tai chi muscle lengthening is completely neglected and the same goes for attention to breathing. Always listen to yourself.