Lumbar spine
The information on this page has been checked by the physiotherapist Andreas Mondl.
Description
The lumbar spine group focuses on mobilizing and strengthening the lower back, especially the lumbar spine. This class offers targeted exercises to improve mobility and strengthen the core muscles, which are particularly important for the stability of the lumbar spine. The aim of the class is to relieve back pain, improve posture and prevent future complaints.
Trainer | Teresa Spielbichler |
Focus | Mobilization and strengthening of the lower back |
Group type | Open |
Level | Beginners |
When | Every Tuesday at 10:00 am |
Frequency | Once a week |
Duration | 60 minutes |
Max. Participants | 6 persons |
Price | 25 € per group lesson |
Reimbursement of costs | with prescription approx. 80 % |
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Who this training is suitable for
The lumbar spine group training is aimed at:
- People with back pain, especially in the lumbar spine.
- People who want to strengthen their core muscles and improve their posture.
- People undergoing rehabilitation after back injuries or operations.
- Older adults who want to maintain or improve their mobility and stability.
- Office workers with posture problems or tension due to prolonged sitting.
Topics and exercises
The following topics are dealt with in the LWS group:
- Mobilization of the lumbar spine:
Gentle stretches and movements to increase the flexibility and mobility of the lower back. - Strengthening the core muscles:
Exercises to strengthen the abdominal, back and pelvic floor muscles to promote stability of the lumbar spine.
3. Posture training:
Tips for improving posture in everyday life and at work to prevent back pain. - Breathing techniques:
Breathing exercises to relieve tension and improve body awareness. - Pain relief:
Special exercises to relieve the lumbar spine and reduce back pain. - Injury prevention:
Exercises and information on preventing back pain and back injuries. - Fascia training:
Mobilization of the connective tissue to loosen adhesions and improve mobility. - Coordination and balance:
Exercises to promote stability and prevent falls. - Individual adaptation:
Adaptation of the exercises to the individual needs of the participants to achieve the best possible results. - Relaxation techniques:
Methods for relaxation and stress reduction to promote regeneration and general well-being.
Course objectives
Lumbar spine group training strengthens the core muscles, improves mobility and relieves back pain. Targeted exercises promote posture and stability, while relaxation techniques help to reduce stress and support the long-term health of the lumbar spine.
Cardio
Muscle
Mobility
Relaxation
Coordination
Group training pursues several goals in order to improve the health and well-being of the participants:
- Improved mobility: increased mobility in the lower back and prevention of back pain.
- Strengthening the core muscles: stabilization of the lumbar spine through targeted strengthening exercises.
- Pain relief: relief of back pain through mobilization and strengthening.
- Improving posture: training in better posture for everyday life.
- Stress reduction: relaxation techniques to relieve stress and tension.
Preparation for a physiotherapy class
- Comfortable clothing: Wear loose, comfortable sportswear that offers unrestricted freedom of movement.
- Suitable footwear: Barefoot or with non-slip socks for better contact with the ground.
- Water bottle: Bring enough water to stay hydrated during the lesson.
- Sports mat and aids: If possible, bring your own mat and, if necessary, small aids such as bands or blocks.
- Health consultation: Inform the trainer of any health complaints or restrictions.
- Set yourself goals: Define your personal goals for the training, e.g. pain relief or improved mobility.
- Mental preparation: Come to the lesson with a positive and open attitude.
- Ergonomic tips: Integrate tips for better posture into your everyday life.
FAQ Lumbar spine group therapy
Frequently asked questions about the lumbar spine for a healthy back
What is an LWS group?
A lumbar spine group is a special training program aimed at improving mobility and strengthening of the lower back, relieving back pain and promoting general stability of the trunk.
Who can take part in an LWS group?
People of all ages, especially those with back pain, chronic complaints or people who want to strengthen their back muscles. A medical check-up is recommended.
How long does a lumbar spine lesson last?
A LWS lesson usually lasts 60 minutes.
Are the exercises suitable for beginners?
Yes, the exercises are adapted to the individual fitness level of the participants so that beginners can also take part.
What should I bring to the LWS group?
Comfortable clothing, a mat, a water bottle and any tools you may need such as bands or blocks.
Will I feel pain during the exercises?
The exercises should not be painful. If pain occurs during training, it is important to inform the trainer immediately.
How often should I take part in LWS groups?
Can I also do the exercises at home?
How quickly do I see progress?
Are there special adaptations for health problems?
Yes, the trainer will adapt the exercises individually if necessary to ensure safe and effective training.